In last weeks blog I discussed how to reduce stress during the holidays. For someone with an eating disorder the holidays become much more stressful. Anxiety and shame about eating can increase. All the parties and festivities revolve around food, and for someone with an eating disorder it triggers their fears of getting fat, or being able to control the amount of food they will eat.

If you are someone with an eating disorder, or love someone with an eating disorder, here are some tips that may be helpful.

  1. A wonderful aspect of the holidays is being with good friends and family members. This is what makes them special. Take time to enjoy these relationships and be thankful that you have special people in your life. Try to surround yourself with the people you feel comfortable with.
  2. Don’t make the holiday about the eating disorder or food. Enjoy the sights and sounds of the holidays.
  3. If you have a therapist and or dietician, discuss ways to negotiate the holidays and get togethers.
  4. Don’t skip meals to be able to enjoy the holiday foods. If you are afraid that you will binge, it may help to eat a light meal prior to the party, so you won’t be overly hungry. Try to ease up on your rigid thinking patterns.
  5. Try to line up a support person at the gathering in case things get difficult emotionally. Do this before the gathering begins. You may not need this person, but it may be helpful knowing that you have a back up plan.
  6. Take time to practice relaxation techniques such as meditation, guided imagery or mindfulness. The holidays can be stressful. This may help you reduce your tendency to take your stress out on your body.
  7. Family members or people you have not seen in a while may make a comment about your weight, or tell you that you look good or healthy. Try not to distort these comments to mean that you are fat.
  8. Acknowledge your fears to loved ones. Loved ones, be there to listen and be supportive of the person’s struggles. Do not encourage them to eat, or watch what they eat. This will only add pressure to them.
  9. If the person you love with an eating disorder asks for reassurance about their looks, it is best not to comment on it (as often times there is no right answer), but to reassure them that you love them no matter what they look like.
  10. If you love someone with an eating disorder, ask that person how you can help. It’s important that you a non-judgmental, as that will make the person feel safe with you.

If you need additional help negotiating the holidays due to food issues, please give me a call at 713-304-6554.

Take care,

Debbie