Tips for Getting Through the Holidays With an Eating Disorder

Content Warning: This article includes the mention of eating disorders and body dysmorphia. 

Disclaimer: This article was written based on personal experiences; any and all health decisions should be made under the advisory of a medical professional.

Holidays bring family, friends and lots of food. For many, this is a great time to catch up over good food with good company. 

While for others, the holidays are comprised mainly of fear foods and social food situations. Oftentimes, this perpetuates food anxiety surrounding peers. 

These behaviors tend to be associated with eating disorders, no matter the type, the holidays can be a time of intense anxiety. 

If you or a loved one are suffering from an eating disorder, it is recommended to get proper treatment. 

In addition to proper treatment, here are some tips on surviving the holidays with an eating disorder. 

Practice holiday traditions that don’t involve food

Many holiday traditions involve food, but there are also traditions that people can participate in that don’t involve food such as watching holiday movies or holiday lights. 

Being proactive in including non-food centered activities may help with reducing some stress this holiday season.

bring food that you are comfortable eating

Many holiday celebrations involve contributions of activities or food. This gives you an opportunity to pick out a food you enjoy and are comfortable eating while still engaging in holiday situations. 

This can also be an opportunity to bond with others, regarding your food preferences, and can be an activity to cook with a friend. 

practice self-compassion

Holidays are difficult to handle for multiple reasons, but what matters is showing up for yourself and others. Relapses are not uncommon and are not a failure on your part, they show that you are trying.

Each effort is an attempt to help yourself. 

Your body is deserving of love and compassion regardless of the season you are in. You deserve a good holiday experience. 

make a list of distractions to distract disordered thoughts

Disordered thoughts are difficult to overcome, but being prepared with activities or things that can be done as distractions from these thoughts can help prepare for potential disordered thinking during the holidays. 

Eating disorder professionals recommend the BLAST distraction techniques. These are techniques designed to help combat disordered eating when you are bored, lonely, angry, stressed or tired.

More information can be found here.

Maintain a support system

For some, eating disorders are private matters, but it is important to have someone in your corner. Whether that is in person or virtual, these people can help you talk through your thoughts and events throughout the holidays. 

If you have a family member or someone that you trust to be your support person during the holidays, it is beneficial to have a touch point to support you during mealtimes and possible difficult situations during the holidays. 

As a reminder, you do not owe anyone an explanation you are not comfortable giving. It is important to prioritize yourself and well-being during the holidays.

For more resources on dealing with eating disorders visit the National Eating Disorder Organization. 

For on-campus resources contact Healthy Eating and Living Services at Penn State. 

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