Gentle Strategies for Eating Disorder Recovery
The holiday season is approaching and it can be a stressor for everyone, especially those with disordered eating. As these occasions often revolve around food, many may feel anxious or stressed. But at Nutrition Braved, we’re here to support you. Here are some helpful strategies for navigating these challenging times.
Check-in with your Dietitian and Other Health Care Providers
Since this time of the year can be triggering to some, it is a great idea to plan ahead and discuss possible issues with your healthcare team. Dietitians are crucial since we help you to navigate possible challenges and come up with a game plan together on what foods to eat while avoiding fear and minimizing feelings of guilt, shame, anxiety, or stress.
Focus on Enjoying the Foods Rather Than Restricting Yourself
It can be easy to think that you might need to make up for what or the amount of food you ate during the holidays. However, instead of skipping meals or limiting certain food groups, focus on eating the foods you enjoy! Focus on making memories and connecting with loved ones and having certain foods that you don’t usually have during the year.
Set Boundaries
Setting boundaries with family members can be difficult, but taking diet and body talk off the table can create space for more meaningful conversations. If family members aren’t collaborating or respecting your boundaries remember you can walk away, go into another room or step outside for a second. This will allow you to calm your thoughts.
Utilize Coping Skills
Since unwanted emotions may arise, it is important to keep in mind coping techniques that will help ground you when you feel anxious or stressed and will allow you to focus on the present moment. These include:
- Square Breathing
- Involves inhaling for 4 seconds
- Hold at the top of the breath for a count of 4
- Then gently exhale through your mouth for a count of 4
- At the bottom of the breath, pause and hold for the count of 4
- Color Spotting
- Think about the rainbow and identify one object around you of each color of the rainbow.
- Sensory Countdown
- When feeling overwhelmed think of:
- 5 things you see
- 4 things you feel
- 3 things you hear
- 2 things you smell
- 1 thing you taste
- When feeling overwhelmed think of:
Remember the Meaning of the Holidays
Whether you celebrate Christmas, Hanukkah, or just enjoy getting together with loved ones. Remember that this is a time to be grateful for them, as well as make new memories that will last a lifetime. Although these events usually involve a variety of foods, it is important to remember food isn’t just fuel for your mind and body; it’s what brings us together with the people we care about and you deserve to enjoy that.
