Navigating the Holidays When You’re Struggling with an Eating Disorder
The holiday season is often described as “the most wonderful time of the year”. A time filled with family gatherings, festive meals, and celebration. But for those struggling with an eating disorder, the holidays can feel overwhelming rather than joyful. Between food-focused events, changes in routine, and societal pressures to “indulge” or “make up for it later,” this season can trigger intense anxiety, guilt, and shame.
If you or someone you love is living with anorexia, bulimia, or binge eating disorder, know that you’re not alone and help is available. Working with a compassionate eating disorder therapist can help you navigate this challenging time and begin to heal your relationship with food, body, and self.
Why the Holidays Are Especially Difficult for Those with Eating Disorders
The holidays bring unique challenges for individuals in eating disorder recovery. Food is often at the center of social gatherings, and comments about weight, diet, or appearance can feel impossible to escape. Even well-meaning family members may unintentionally trigger anxiety with phrases like “You look healthy!” or “Are you going back for seconds?”
Common struggles during the holidays may include:
Fear of eating in front of others
Pressure to eat or “enjoy” certain foods
Shame after overeating or restricting
Comparisons to others’ bodies or plates
Guilt for not feeling festive or thankful
For those recovering from anorexia nervosa, maintaining adequate nourishment can feel daunting amid social pressure. For individuals battling bulimia nervosa, the abundance of food and unstructured eating times can trigger urges to binge or purge. Those coping with binge eating disorder may struggle with guilt and secrecy after episodes, especially when surrounded by family.
Tips for Coping During the Holiday Season
Working with a licensed eating disorder therapist can make a significant difference in how you experience the holidays. Here are a few therapeutic strategies often used in eating disorder therapy to support clients during this time:
Plan Ahead
Work with your therapist or treatment team to create a plan for upcoming gatherings. This might include meal planning, identifying safe foods, or setting boundaries with family.
Practice Mindful Eating
Mindfulness can help you stay grounded and present during meals. Notice sensations, thoughts, and emotions without judgment.
Set Boundaries Around Food and Body Talk
You have the right to excuse yourself from conversations about diets, calories, or weight. Prepare simple responses like, “I’m focusing on enjoying the company today.”
Stay Connected to Support
Keep in touch with your therapist, recovery group, or a trusted friend throughout the holidays. Connection reduces isolation and helps you stay accountable to recovery goals.
Focus on Meaning Beyond Food
Shift your focus toward what truly matters to you—gratitude, relationships, spirituality, creativity, or rest. Recovery allows you to rediscover joy beyond the plate.
You Don’t Have to Face the Holidays Alone
If you’re struggling with food, body image, or emotional eating, compassionate support is available. At our practice, we specialize in eating disorder therapy for individuals navigating anorexia, bulimia, binge eating disorder, and other disordered eating patterns. Our approach integrates evidence-based modalities such as CBT (Cognitive Behavioral Therapy), DBT (Dialectical Behavior Therapy), and EMDR for trauma—because eating disorders often develop as coping mechanisms for deeper emotional pain.
Our team of experienced eating disorder therapists provides a safe, judgment-free space to explore your struggles, rebuild trust with your body, and restore balance to your life.
Begin Healing Today
The holidays can be hard, but they can also be a time for reflection and renewal. With the right guidance and support, recovery is possible—one step at a time.
If you’re ready to start your journey toward healing, contact us today to schedule an appointment with one of our compassionate eating disorder therapists. Together, we’ll help you navigate the holidays and beyond with strength, self-compassion, and hope.