How to Navigate Holiday Meals with an Eating Disorder: Tips from a NYC Dietitian
Gathering for holiday meals with family and friends can pose various challenges for those with eating disorders. It is common for individuals to struggle with facing fear foods in front of others, escaping diet culture talk, enjoying festive foods without guilt, and feeling overall connectedness. If an individual is experiencing an eating disorder during this time of year, an eating disorder nutritionist can help to provide support using practical, empathetic guidance. They can work with clients to create a plan for eating and on tools to help cope with the increased anxiety to be able to enjoy a more challenging season. If you are searching for a disordered eating nutritionist near you or specialized support, this blog offers actionable tips for navigating holiday stress.
Understanding Holiday Triggers
It is common for food-focused events, comments about weight, or rigid food rules to be triggers this time of year. An NYC eating disorder specialist can help you prepare mentally for holiday challenges.
When it comes to negative comments from others, it is important to remember that someone else’s opinions, fears, and biases do not have to be yours as well. It is valid to feel emotionally affected by this as it can feel like a judgement, but remind yourself that it is not about you and more likely a reflection of them. If there are rigid expectations around eating that come up for you around the holidays, aim towards prioritizing your satisfaction over pleasing others and uncoupling your food choices with your self-worth.
Food does not hold a moral value and should be seen as a basic need rather than something to control. If eating the foods you want and enjoying them results in battling feelings of guilt, remember that there is nothing to feel guilty about and that these feelings will pass. It is likely that the negative messages around food have been learned or passed down. Replacing the shame with self-compassion can help to foster a more peaceful life where you are able to enjoy your favorite festive foods during the holiday season. Make it a point to plan activities beyond dining to focus on things like family, spirituality, giving, rest. This can help shift focus on making memories and not the food eaten.
Working with a dietitian for eating disorders can allow you to identify your own personal triggers. Whether they include those mentioned above, or others that you find bring up uncomfortable emotions, a dietitian in NYC can help to plan ways to navigate moving through these.
Preparing for Holiday Meals in Advance
A professional NYC dietitian can also help clients develop a plan to help prioritize recovery during this season. Discussing potential seasonal challenges with your care team before the start of the season can be supportivel for putting a plan in place. If a situation begins to feel overwhelming, this plan can help with having coping skills readily available to adapt and regulate.
Individualized meal plans can also help with staying recovery-oriented during the holidays. Planning ahead can ease holiday stress and allows time for the client to discuss a plan for meals and snacks with their eating disorder nutritionist to make sure the goals focused around these celebrations are realistic and attainable. It may be encouraged to talk with the host of an event before the holidays to help them understand your nutrition needs.
Navigating Social Pressures and Comments
A disordered eating nutritionist can offer tools to maintain your confidence during social events. Having these tools in place ahead of time allows you to stay present in the moment and enjoy your time at holiday gatherings. Responding to unsolicited advice or comments about food or weight can be difficult. It can be helpful to think about potential conversations around diet talk that may take place.
Your eating disorder dietitian can help with role-playing conversations and teaching deflecting techniques ahead of time. Remember that you have the right to set boundaries with loved ones and to speak up to help shift the conversation in a way that can protect your healing and mental health. You can simply say “I prefer not to speak about my body”. Then redirect the conversation to talking about something more positive like current events in your life, hobbies, or interests. Discussing subjects that truly matter while prioritizing your health and happiness can help to create a more positive environment.
Focusing on Connection, Not Food
It can be difficult for individuals with an eating disorder to focus on other aspects of the holiday outside of food. It can be challenging to not compare or worry about everyone else when you are living with an eating disorder, but it is important to do what is right for yourself in eating disorder recovery. Working with a NYC eating disorder nutritionist can help redefine the holiday experience for those with an eating disorder, shifting focus back to the reason for celebrating with family and friends at this time. Events can usually be food-focused, but it is important to remember the joy and connection that comes with spending time with family and friends in these moments. Focusing on the aspects of the holiday that you connect with the most this time of year can help rekindle the excitement you deserve to feel alongside others.
Self-Care During and After Holiday Meals
Self-care and mindfulness are important parts of recovery, especially over the holidays when stress can be heightened for individuals with eating disorders. These practices can look like taking breaks, practicing relaxation techniques, and reaching out for support.
Some examples of self-care activities that help to soothe include journaling, quiet time away from crowds, or a slow morning/nighttime routine. It is essential for individuals to have these tools to come back to when stress heightens unexpectedly.
Additional forms of support can include making a plan to meet with your eating disorder nutritionist over the holidays or reaching out to your nutritionist or support system when needed. Individuals can have a follow-up with an NYC dietitian or eating disorder nutritionist to reflect on progress and challenges to help maintain momentum in recovery and to action plan around similar situations that may arise in the future. Connecting with an eating disorder dietitian who understands your unique journey and challenges around the holidays can make it possible for individuals to navigate holiday meals with preparation and support.
