For many people the holidays are filled with joy and wonderful memories. In addition most families have some sort of holiday tradition that involves food. We tend to make these foods only for the holidays. Most of us look forward to these family recipes. This can be very difficult if you also have to manage an eating disorder.
However, abundance of food and sweets can send your anxiety sky high. You might feel torn-you want to go to the event to see some of your relatives or friends, yet you don’t want to be surrounded by all that food. If this is the case for you, there are several things you can do to ease the stress of the holiday festivities-whether you binge, purge or restrict.
How to manage an eating disorder
Don’t skip meals prior to the event
If you don’t eat all day and then go to the party, you are more likely to overeat and to eat a poorly balanced meal. Eat as you normally would, or if it is close to a meal time, then use the event for your regular meal.
Plan ahead to manage an eating disorder
Knowing what will be on the menu can help reduce your anxiety. Is this an event where people bring a dish? Perhaps you can make something that you are comfortable with, or that you know others enjoy.
Communication
Let your friends and family know about your concerns and how they can support you. You may just feel comfortable sharing this information with one person. It should be someone you trust.
Boundaries
You can always say no if someone pushes you to try some sort of food you don’t care for. If they make a comment about the amount of food on your plate think of a response ahead of time that you are comfortable with.
In addition, you don’t need to say yes to every invitation. It can be overwhelming at times. If people ask why you don’t want to go, tell them that you have other plans. They don’t need to know that your plans might be to watch Netflix. You don’t have to explain in detail.
Mindfulness to manage an eating disorder
Prior to the event, or even during the event, practice mindfulness. Just be in the moment without judgment. Pay attention to your 5 senses. What do you see, smell, taste, touch and hear. Spend a few minutes just noticing. This will help you to get centered and be in the best headspace possible.
Support person
Is there someone you trust above all others? Perhaps it’s someone who will be at the event, or perhaps not. Ask this person ahead of time if they can be a support person to call or talk to if you get into a rough situation. Also, you can go into another room and contact them, or ask them to come talk with you if they are at the event.
Distraction
Instead of focusing on the food do something else to distract yourself. Are there any games going on? How about talking to your favorite relative or friend? Perhaps there is a movie people are watching. Join in on the fun that has nothing to do with food.
Self-care to manage an eating disorder
How do you nurture yourself or recharge you batteries? Some people like to be around others. Others like to be alone. Do you like to exercise, play sports or do yoga? Some people meditate or practice mindfulness.
If you choose to drink, do so in moderation, as this can also impact your appetite.
How is your sleep? Getting a good nights rest is critical for your mental health.
Acceptance
You know the event might be challenging for you. Don’t beat yourself up and dive into shame. Just do the best you can do. Sometimes it’s just 1-day at a time. You are a work in progress and no one is perfect.
Seek professional help to manage an eating disorder
Many men and women suffer from eating disorders. In addition many suffer in silence due to feelings of shame. You are not alone. It takes strength to ask for help. I have worked with many people with eating disorders and there are all kinds of tools I that can teach you. Please give me a call at 713-304-6554 and we can come up with a game plan to help you get through the holidays and preserve your mental health.
Resources
Most importantly, if you think you or someone you love might have an eating disorder, there are all sorts of resources out there for help and information.
National Eating Disorders Association (NEDA)
National Association of Anorexia Nervosa and Associated Disorders (ANAD)
National Institution of Mental Health
Take care,
Debbie
