Tips for How to Navigate Eating Disorders During the Holidays

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The holiday season can be a time of joy and connection, but for those dealing with eating disorders, it can also bring unique challenges. With social gatherings, holiday meals, and comments from well-meaning loved ones, the holidays may feel overwhelming. At Mountains Therapy, we understand the complexities of managing eating disorders, body image concerns, and anxiety, especially during this time of year. Our eating disorder therapists, weight counselors, and body image therapists are here to help.

Challenges of the Holiday Season

Holidays often center around food, making it difficult for those with eating disorders or weight-related concerns to navigate. These challenges are real but manageable with the right support and tools.

Triggers might include:

1. Pressure to eat or restrict during meals.
2. Unsolicited comments about weight or appearance from family or friends.
3. Anxiety about food-focused events or loss of routine.

Tips for Navigating the Holidays

Here are some strategies to help you or a loved one feel more empowered during the holiday season:

1. Set Boundaries Early

Let family and friends know what topics feel supportive versus triggering. Politely ask them to avoid comments about weight, appearance, or food choices. Setting boundaries helps create a safer space for you to enjoy the holiday season.

2. Plan Ahead

Work with an eating disorders counselor, CBT therapist, DBT therapists or ACT therapists to create a holiday strategy. Planning ahead can help reduce the stress of navigating holiday gatherings.

• Preparing responses to triggering remarks. See examples below.
• "You look great—have you lost weight?"
• Response: "Thank you, but I prefer to focus on how I’m feeling these days."
• "Why aren’t you eating more/less?"
• Response: "I’m listening to my body and eating what feels right for me."
• Identifying safe foods in advance.
• Practicing grounding techniques to manage anxiety.

3. Build a Support Network

Having a trusted ally at gatherings—whether a friend, family member, or your individual therapist—can provide much-needed support. They can help you handle overwhelming moments or redirect conversations away from triggering topics.

4. Practice Mindful Eating

Mindfulness can help reduce food-related anxiety. Pay attention to your body’s hunger and fullness cues, and remember it’s okay to enjoy holiday meals. This practice is often supported in CBT and DBT therapy, which focus on emotional regulation and reducing judgment. By practicing mindfulness and self-compassion, you can create a healthier, more enjoyable experience. Here are some concise strategies to help:

• 1. Address Emotional Eating
• Pause and acknowledge your feelings before turning to food. Journaling or mindfulness can help identify emotions like stress or grief. If you choose to eat, approach it as an act of self-care, not punishment.
• 2. Reframe Body Dysmorphia
• Shift focus from appearance to experiences. Engage in meaningful connections and practice affirmations such as, “I am valued for who I am, not how I look.” Body image therapists can provide tools to help reframe negative perceptions.
• 3. Practice Self-Compassion with Binge Eating
• If overeating happens, avoid self-criticism. Reflect on triggers like hunger or stress, and approach yourself with curiosity rather than judgment. Therapy can help break cycles of guilt and shame.
• 4. Move Away from Chronic Dieting
• Let go of food labels like “good” or “bad.” Savor holiday meals without guilt, focusing on how they make you feel. This can reduce the restrict-and-overeat cycle common in disordered eating.
• 5. Celebrate Your Body
• Appreciate your body for its abilities, like helping you create memories and connect with loved ones. Practicing gratitude can shift focus from appearance to the joy your body brings to your life.
• 6. Challenge Beauty Standards
• Remind yourself that societal ideals don’t define your worth. Surround yourself with positive influences, like body-positive communities, to challenge harmful narratives.
• 7. Create a Safe Environment for Trauma Triggers
• If trauma around food or body image resurfaces, plan meals in comfortable settings and set boundaries with those who may trigger painful memories. Therapy can aid in processing and healing these experiences.
• 8. Take Breaks from Social Media
• Social media often promotes unrealistic holiday ideals. Step away when comparison feels overwhelming, and focus on real-life moments of joy and connection.
• 9. Ease Anxiety Around Intuitive Eating
• Start small by noticing hunger and fullness cues during meals. Avoid distractions and trust your body’s signals one step at a time. Therapists specializing in CBT, DBT, or ACT can guide you through this process.
• 10. Focus on Meaningful Connections Over Weight
• Your value lies in who you are, not your weight. Redirect energy toward building memories and enjoying traditions that bring fulfillment.

5. Prioritize Self-Care

During the busy holiday season, prioritize self-care activities like journaling, deep breathing, or spending time in nature. Techniques from DBT counselors and ACT therapists can also help manage emotions and stay grounded.

6. Shift the Focus from Food to Connection

The holidays are about more than meals. Engage in activities like playing games, watching movies, or enjoying meaningful conversations to shift the focus from food to connection.

7. Let Go of Perfection

It’s okay if things don’t go exactly as planned. Whether it’s stepping away from a triggering situation or skipping a gathering entirely, prioritize your well-being.

Tips for Family and Friends

If you have a loved one navigating an eating disorder, here are ways to support them:

1. Avoid Commenting on Appearance or Food:

• Even positive remarks about weight or eating habits can feel triggering.
• Instead, focus on non-appearance-based compliments, like their kindness or creativity.

2. Be Patient:

• Recovery is a journey, and the holidays can be extra challenging.
• Offer empathy and understanding without judgment.

3. Educate Yourself:

• Learn about eating disorders and body image struggles. Understanding the complexities can make you a more supportive ally.

4. Check In Privately:

• Instead of addressing concerns at the table, find a quiet moment to ask how they’re feeling or if they need support.For Loved Ones: How to Offer Support

When to Seek Professional Supports from Therapists & Counselors

If the holidays feel overwhelming, working with an eating disorder therapist, body image therapist, or anxiety counselor can provide valuable tools. At Mountains Therapy, we specialize in evidence-based approaches like CBT, DBT, and ACT to support individuals on their path to healing.

You Are Not Alone

The holidays can be challenging, but you don’t have to navigate them alone. Whether you’re managing an eating disorder or supporting someone who is, compassion, preparation, and professional guidance can make the season more manageable. Together, we can create a plan that prioritizes your well-being and fosters connection during this season.

Reach out to a weight counselor, body image therapist, or individual counselor at Mountains Therapy for support.