How To Handle Food Anxiety When Home for the Holidays

Connect with your healthcare team

This is our top tip, as your healthcare team can offer valuable guidance that ties into all the other strategies we’ll discuss. Each member of your team plays an essential role in your recovery. Therapists provide tools to help you manage emotions and develop coping skills, while dietitians assist with meal planning, identifying triggers, challenging disordered thoughts, and working through fear foods. By discussing your concerns with your team, you can create a personalized plan to address them. Even if you’re away for the holidays, consider scheduling a quick phone or video check-in. Sharing what’s on your mind with people who understand can offer a comforting boost and let them cheer you on with each step forward.

Set boundaries

Setting boundaries is a form of self-care. It lets you share what you need and guides others on how to best support you. Most of your loved ones want to help with your recovery, but they might not always know the best way. Taking time to talk with them about the kind of support you need—especially around the holidays—can go a long way. Setting boundaries with those closest to you can make a big difference, though it’s not something you have to do with everyone you see at events.

If someone comments on your plate, feel free to gently redirect the conversation with responses like:

• “This is what I’m comfortable with for now, but thanks for checking in.”
• “I’m just going with what feels good for me today, but I appreciate the concern!”
• “I’m listening to what my body needs today, but thanks for noticing!”
• “I’m more focused on enjoying everything in balance. By the way, I wanted to ask you about…”
• You’re welcome to steer the conversation elsewhere if you’d like, and remember that it’s okay to take care of yourself in these small ways.

If you’re interested in learning steps to take to set healthy boundaries, we suggest checking out this blog:  How to Set Healthy Boundaries During Recovery

Stick to regular meals

Your eating disorder might suggest skipping meals to “save up” calories for later, but this can actually make you feel hungrier when the event arrives, increasing the likelihood of binge eating. Being overly hungry may also heighten your focus on all the foods around you and can lead to irritability—or that “hangry” feeling—during the event.

Lean on your coping skills

During recovery, your healthcare team will introduce different coping tools you can use whenever you’re feeling triggered or overwhelmed. These strategies are there to help you stay grounded and focus on the present rather than getting lost in racing thoughts. If you need a moment to reset, don’t hesitate to step outside for some fresh air or find a quiet room where you can take a break and recharge.

If you’re interested in learning more about different coping mechanisms, we suggest checking out this blog: Nurturing a Positive Body Image through Coping Skills 

Stay present

While food may seem like the center of the celebration, it’s not the reason for gathering. Instead, focus on the true meaning of the holiday—whether it’s Thanksgiving, Christmas, New Year’s, or a birthday. Catch up with your loved ones, and spend quality time with them. Remember that this season is temporary, and even if you feel hesitant about attending, you’ll likely appreciate the time spent with family and friends. Take a moment to step back from any overwhelming thoughts and reflect on the things you’re grateful for, whether it’s the people around you or the traditions you share.