Eating Disorders During the Holidays: 8 Ways to Thrive and Navigate Family Gatherings

Understanding Holiday Challenges with Eating Disorders

The holiday season is around the corner, and for some, it has already begun! With this comes pressure for coordinating schedules, gifts, and family dynamics, all while still balancing the daily demands of life. It can also be a meaningful time to check in on your relationship with food. Consider this your non-exhaustive holiday primer to navigating the holidays with an eating disorder:

8 Evidence-Based Strategies for Thriving During Holiday Meals

Split Food Responsibilities Among Family

No one wants to do it all! This is not the time to be a hero. Allow food responsibilities to be divided among family members. After all, this is a way that many families show love and care, by cooking for one another.

Use Pre-Made and Convenience Foods

Many holidays center around certain food items, whether it be matzo ball soup, turkey, ham, or green bean casserole. This is your reminder that not everything has to be homemade. Preparing food is something that can add to the enjoyment, value, and tradition of the holiday. However, if it doesn’t do that for you, or it comes at the expense of peace, energy, or time with loved ones, feel free to opt out. What does this look like? Consider a local grocer or restaurant that offers pre-made or convenience items to help make the experience less stressful.

Plan Activities Beyond Meals

Holidays present a great opportunity to go to the movies together, play a family game of football, or go on a joyful walk to get fresh air and be outdoors (free of food guilt or shame about what you ate or will eat later). Play games as a family, have an ugly sweater contest, but most importantl,y spend time together. Food is a way to bring people together and a way to celebrate, and it can be good to use distraction as a coping skill for stressful events.

Maintain Your Regular Eating Schedule

Regardless of the fact that it’s Thanksgiving, your body still needs 3 meals and a few snacks a day. Yes, eating schedules can look different on this day, but you still need to eat every 3-4 hours. If that looks like having a snack before an abnormally timed lunch, then so be it. Plan to follow your meal plan as usual. Undereating predicts overeating and can reduce our window of tolerance or ability to cope with stress. Work with your dietitian to create a plan that works best for you.

Wear Comfortable, Confident Clothing

Dress in a way that reflects your personal style and comfort. Choose clothing that helps you feel confident, not self-conscious. If you’re unsure, try on outfits without the mirror first, check in with how they feel, then decide. Lead with self-compassion, not performance.

Bring a Safe Backup Food Option

Uncertain about what will be served? Bring a backup snack or prepare a familiar dish you can rely on. This adds a sense of predictability and safety to the event.

Set Boundaries Around Body and Food Talk

If you or your loved one has not seen family in a while, it can be supportive to prepare to lead with some topics that you are willing to discuss other than your appearance or weight.

Approach Difficult Thoughts with Curiosity

Holidays, schedule changes, and family dynamics can all impact the lens through which we see ourselves. Approach this time with gentle curiosity when urges to change your body or engage in behaviors come up. What do you actually want? Comfort? Support? Safety? Bringing this to the session with your dietitian can help you explore next steps.

Remember: You Deserve to Eat Without Guilt

Remember, you deserve to eat foods you enjoy, consistently, without guilt, regardless of the time of year.

Article by Sarah Nichols RD, LDN, CEDS-C

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