Navigating Eating Disorder Recovery During the Holidays
Navigating Eating Disorder Recovery During the Holidays
Written by Lily Thrope
The holiday season is often painted as the “most wonderful time of the year.” Between festive meals, family gatherings, and cultural traditions, it’s a time that many look forward to. But for those in eating disorder recovery, this season can feel complicated, overwhelming, or even isolating.
With so much emphasis on food, body image, and routines that get disrupted, the holidays can bring up stress and triggers that challenge even the strongest recovery journey. The good news is: you are not alone, and there are ways to approach the season with more compassion and support.
Why the Holidays Can Be Especially Difficult in Recovery
1. Food-Centered Gatherings
From Thanksgiving dinners to cookie swaps and New Year’s Eve buffets, food often takes center stage during this season. For someone recovering from disordered eating, this can lead to heightened anxiety, comparison, or guilt.
Tip: Remind yourself that food is meant to be part of celebration, not a test of your worth or progress. It’s okay to take small steps toward challenging fear foods, but it’s also okay to stick with what feels safe.
2. Changes in Routine
Consistency is a cornerstone of recovery. The holiday season often brings travel, time off from school or work, and late-night events, which can disrupt regular eating and self-care practices.
Tip: Try to anchor your day with small rituals, like journaling, grounding exercises, or setting meal reminders, so you feel a sense of stability, even when your routine shifts.
3. Family Dynamics and Unwanted Comments
A relative’s casual remark about weight gain, a “joke” about eating too many cookies, or pressure to eat “just one more serving” can be deeply triggering. Even well-intentioned comments can hurt.
Tip: Plan responses ahead of time, such as:
“I’d prefer not to talk about food or bodies right now.”
“Thanks, but I’m focusing on enjoying the holiday.”
Or simply change the subject. Setting boundaries is an act of self-care.
4. Cultural Pressures Around Food and Body
From “holiday indulgence” memes to January diet marketing, the season is full of mixed messages that glorify restriction and shame around food. These pressures can make it harder to hold onto the recovery mindset.
Tip: Curate your social media feed to focus on body-positive or recovery-oriented voices. Protect your mental space the same way you would your physical space.
Coping Strategies to Support Your Recovery
Work With Your Support Team: If you have a therapist, dietitian, or coach, discuss upcoming challenges and create a plan for navigating them.
Set Boundaries With Events: You don’t have to attend every gathering. Choose what feels manageable, and remember, it’s okay to say no.
Bring Support With You: Ask a friend or trusted family member to be your “anchor” during triggering events. Sometimes just having an ally nearby makes things easier.
Create New Traditions: Not every holiday activity needs to revolve around food. Consider decorating, playing games, volunteering, or watching movies together.
Practice Self-Compassion: Recovery isn’t about perfection. If you struggle, that doesn’t erase your progress. Treat yourself with kindness, as you would a loved one.
Supporting a Loved One in Recovery
If you’re spending the holidays with someone in recovery:
Avoid making comments about weight, food choices, or appearance.
Check in privately: “How can I support you right now?”
Be patient if they need breaks, leave early, or skip certain events.
Your empathy and presence can go a long way.
Recovery doesn’t take time off for the holidays, and neither does your resilience. If this season feels heavier than expected, know that it’s not a setback but a natural part of the journey. Each boundary set, each act of self-care, and each moment of self-compassion is a win.
At Thrope Therapy, we help clients navigate the challenges of eating disorder recovery, including stressful times like the holidays. If you’d like extra support, schedule a free 15-minute consultation or email us at hello@thropetherapy.com.
