11 Nov How to Manage the Holidays and Eating Disorder Treatment & Recovery – NYC Dietitian Tips

We are smack in the middle of the holiday season, and many who are in treatment for eating disorders (anorexia, bulimia, BED, Orthorexia, and disordered eating) might be dreading the next couple of months.  It’s a time of year when anxiety levels spike, and it can be a struggle to manage treatment and sustain recovery. It takes courage, constancy, and the right support and strategies.

As New York dietitian nutritionists, we provide our clients with outpatient eating disorder nutrition therapy to help them manage this time of year and, hopefully, give them the tools to enjoy it.

NYC ED Dietitian Nutritionist Tips to Survive the Holidays During Eating Disorder Treatment & Recovery:

• Know Your Triggers: Identify the things that can set off your anxiety. List them. Perhaps you’re concerned about the buffet table. Maybe you’re worried about your Aunt’s comments about your appearance. Maybe you’ll be at the table, and people will comment on how little (or much) you have served yourself.

• Get Support: Make sure you have a supportive friend or family member who can help you through these trigger situations. Someone “on call” for you to text or call; perhaps a close cousin or sibling who can help you tap out. Before the event, discuss exactly what you need. It could be as simple as having someone change the subject when conversations about dieting and weight come up.

• Don’t Skip Meals: Eat regularly and follow your meal plan. This is fundamental for recovery. So, follow your hours and portion sizes. And, if at a holiday gathering you choose not to eat, that’s okay, as long as you stick to the routine you established with your care team.

• Remember your coping skills: Write them down, and if you need support, work with your dietitian to write more down. These skills are your tools to help you manage not only the holidays but also everyday life.

• Talk About It: Sustainable recovery requires support from your healthcare team and your social circles. You are recovering from something incredibly difficult, and it takes courage and strength to do so. So tell people what you’re going through. Communicate your needs to them. Share your feelings and fears so you can build a community of support.

• Set Realistic Expectations: You do not have to go to every party, gathering, and event. Understand your limits and what you can healthily manage. Prioritize. Choose two or three non-negotiables, and then decide whether the other activities are worth it.

• Practice Gratitude: Gratitude changes our brains (the physiology of them). When we practice gratitude (a skill that can be learned), the regions of our brains associated with reward are activated. This promotes feelings of contentment and emotional well-being. Gratitude can lead to long-term positive changes in the brain. This supports mental health, resilience, and can promote eating disorder recovery.

Eating disorder recovery requires courage, work, and support. You are on the road to healing. Know that whatever you’re feeling is valid, and that you are not alone. Make an appointment with a dietitian and get ongoing nutrition counseling to help you continue on your road to recovery from anorexia, bulimia, BED, orthorexia, and disordered eating at this time of year.

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