Holiday Hiccups: Eating Disorder Awareness and Tips

HOW TO GET THROUGH THE HOLIDAYS WHEN EATING ISN'T FUN

Jen Pfeifler APD, M.s. | Just. Love. Pears. nutrition | November 2020

Thanksgiving is here and everyone seems to be excited about the lights, festivities, family reunions and of course all the FOOD... except for you. Maybe Thanksgiving and Christmas are your least favorite holidays. Maybe family unions only cause you anxiety for fear of the comments about weight, what you are or are not eating recently, and of course how you are doing, how "healthy" you look and what you are up to. Don't worry you are not alone!

Putting aside the optics and 'holiday cheer', This time of year is always REALLY, REALLY tough- and understandably so! No matter what age you are, living with an eating disorder, struggle with disordered eating (guilt/shame/distress around eating and food) or body dysmorphia you would likely rather just skip to the new year.

Here are 8 tips before the holiday craziness begins to help you get through it

1) Limit social media to a minimum due to it's triggering effect: consider only going on social media for a few minutes a day, at a time of day you are not by yourself, or better yet delete the app on your phone for a few months.

2) Talk to your support network (friend, family, dietitian, counselor) about a plan on days you have to eat around people or in times where you might be triggered/anxious. This might include closeness, sensory objects, accessibility to fresh air, or a phone call.

3) Ask what the menu is for the big day. This can help to mentally prepare yourself for what you might want to eat and how much to plan on having so you won't be overwhelmed.

4) Although difficult, consider talking to the host ahead of time to let them know you are having some difficulty with eating/being around food so she/he can help to accommodate (AKA- not force the pumpkin pie down your throat or feel offended if you don't eat a lot).

5) Remember that this time doesn't last forever, and may even be a good time to challenge fear foods/ practice eating without guilt if you are ready for that step. Feeling out of your comfort zone is ultimately necessary for growth and recovery!

6) Wear something comfortable and loose. There isn't a worse feeling then being self conscious when you are in a stressful environment as it is!

7) Take some safe foods like bars, milk or juice poppers, nuts, fruit (something concealable and convenient to have in case food becomes too difficult) to have so you don't go without any food.

8) Lastly, I strongly encourage to have a lot of support this time of year, even if you have been in recovery leading up to this point. The first 12 months of being "recovered" is the most vulnerable for relapse. Don't let all your hard work be sabotaged by Aunt Nan!

Book in for a zoom or in person meeting during the holidays. Times are flexible and always available given these tough times!

Or call 850 380 6657. Locations for in person are now available in Pensacola and Gulf Breeze