Eating disorders are frustratingly difficult all year round, but the Christmas season can be one of the toughest times of all. The reasons for this can include:
Substantial amounts of food and drink, and perhaps foods/drinks that you may not feel comfortable eating
Seeing family and friends whom you may not have seen for a long time. They may make comments about your appearance or about what you are or should/shouldn't be eating.
Fear of letting down others or that your eating disorder may ruin the enjoyment in Christmas for others
Having helped many people over the years with eating disorders, I have bundled up some of my best tips for coping with the holiday season:
Plan ahead
Spend time before any Christmas event or Christmas day writing down what may come up for you. For example, you may have a family member who always comments on your appearance, which makes you feel uncomfortable. Planning for how you might respond to these comments can help minimise their impact on you. Similarly, you may feel anxious about how much food and drink you may be presented with. It may be helpful, then, to consider what choices you would like to make, and how you can enjoy in the celebration whilst keeping the distress to a minimum.
Focus on others, not yourself
When you are feeling overwhelmed, it is natural to focus inwards and not be present in the moment. To help manage feelings of overwhelm, it can be helpful to try to focus your attention on others. For example, look for the happiness on other’s faces as they open their presents, or the laughter as they share stories or read the (oftentimes terrible) bonbon jokes.
Avoid restricting to compensate for food choices
Missing meals to compensate for eating the Christmas meal, for example, will skew your body’s hunger and satiety signals, which is more likely to result in poor food choices. Eating regularly around Christmas meals or events will keep you more in control and keep you on track for your recovery. For more information, you may find it helpful to read my blog on how to stop the food guilt.
Avoid social media
Social media has been shown to increase body image concerns. This in turn will likely fuel a desire to engage in behaviours that alter body shape or appearance, thereby reducing your enjoyment in Christmas festivities. Unfortunately, it is extremely difficult to filter what you see on social media, so it might be most helpful to take a break from social media over the Christmas period. My article on self-acceptance may also be helpful.
Talk to someone
If you are struggling, try to talk to someone you feel comfortable with. This could be a family member, a friend, or a support line such as Butterfly Foundation.
If you would like additional support, book an introductory phone call today.
