The holiday season is generally filled with a spirit of joy, anticipation, and many opportunities to eat. There are office parties, the continual flow of sweet treats, and much talk about what everyone will cook and eat over the holiday season.
We all should enjoy and look forward to the holidays, but for those who suffer from eating disorders, holidays can be stressful. Navigating recovery is particularly difficult for those in recovery from an eating disorder. It takes significant courage to face (repeatedly) the scenario of a combination of large meal presentations and social gatherings (big or small). During this season, there is the added chance that you may encounter relatives and friends that you have not seen in a long time. Naturally, there is more difficulty when you eat in situations different from the ones you typically eat in. It is often best controlled with proper pre-planning.
I suggest being strategic. Plan for the unexpected. Consider who will be attending, the food presentation, and how it will be served: formal or informal. Consider the meal scenarios and the potential social obstacles. If you can, have a go-to support person designated in advance. When possible, have a strategy for unsolicited body talk and diet conversations; this can be particularly awkward because it is so prevalent during the holiday eating season.
The very structure of holiday meals often becomes a trigger for compulsive eating in many households and traditions. It’s a common scenario, mainly because of our diet culture society. Some people resort to restrictions, such as skipping breakfast and lunch, while others start reducing days in advance to prepare for the holiday feast. They believe that since they’ll be indulging at this festive dinner, they should restrict their calorie intake and create weight reduction. However, this is not a healthy approach. One is more likely to feel out of control at a holiday dinner if they restrict themselves more before the meal, which can reinforce unhealthy eating habits.
Consume Food Regularly
Rather, eat as normal in the days before the holiday. Most of the time attempts at restricting will be adequately countered by our bodies. The reverse kind of restriction is to eat regularly scheduled meals and snacks about every three hours during the days leading up to the holiday. On the actual day of the holiday, eating disorder behaviors will not prevail. You will be able to make more responsible and proper choices. You will be more likely to refrain from disordered eating behaviors if you don’t arrive hungry at the holiday gathering.
Depending on the formality of the dinner you will be attending, it doesn’t hurt to ask the host if you have any questions about the meal so that you can make appropriate plans. If the meal format is a potluck, be sure to bring something you will feel comfortable eating.
Fight the All-or-Nothing Mentality
Refuse to put things in terms of all or nothing. Recognize your own rigid beliefs about food and confront them. Many people consciously categorize their eating habits as “good” vs. “bad.” They contend they may as well give up and binge if they aren’t limiting or “being good.” Avoid giving in to the desire to restrict or just feast and then restrict after. It is not necessary to indulge in eating disorder behaviors just because it is a holiday. You’ll be more attentive and involved throughout holiday meals if you eat regularly; this approach takes much of the angst away from the meal.
Buffet Style Meal Check out the Options First.
Looking at the buffet option will be a great help per order.
Buffet-style meals can become highly stressful for people who suffer from eating disorders. Knowing what options are available in advance can provide relief or reduce stress. This way, you can see what is there, and your hunger cues may click in, or at the very least, you can get a visual if a food item appeals to you. One benefit to a buffet is that you can plate in smaller amounts, providing opportunities to discover what you would enjoy most. Be sure to stay balanced with food categories. Ultimately, you’ll want to create a plate that provides enough nutrients, mainly if you follow a meal plan recommended for people recovering from an eating disorder.
Give yourself Grace
The most important thing to do is to show grace to yourself or your loved one who is contending with an eating disorder. Recovery is not a straight line; it will take many twists and dips, but stay the course. Planning ahead will help make the holidays and any other social situation more successful. Remember to take a deep breath and make one thoughtful decision at a time.
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