Navigating Thanksgiving: A Guide for Those in Eating Disorder Recovery
by Emily Costa
As the season of abundance and gratitude, Thanksgiving can bring about a mixed bag of emotions for those navigating through eating disorder recovery. This time of year is often centered around food, making it particularly challenging for individuals working towards overcoming their struggles with food and body image. However, with the right approach and preparation, it is entirely possible to navigate through this holiday protecting yourself and your recovery. Read on for practical tips to get through this Holiday.
In this blog, we will explore:
Why Thanksgiving can be difficult for those in eating disorder recovery
11 practical tips for surviving the Thanksgiving holiday
Why Thanksgiving Can Be Difficult
First and foremost, the holiday's central focus on food can amplify feelings of anxiety and stress, making it more difficult to maintain recovery-oriented behaviors. For many, the plethora of food can trigger anxiety around restriction, binging or purging behaviors.
Family gatherings, while meant to be joyful, may also bring about triggering conversations or old dysfunctional family dynamics that can exacerbate eating disorder thoughts and behaviors. Relatives might unknowingly make harmful comments about weight, diet, or appearance, further heightening feelings of self-consciousness or inadequacy.
Moreover, diet culture often promotes guilt around holiday indulgence, encouraging the idea of 'fixing' our indulgence through dieting or punishing exercise regimes post-holiday. This narrative can be incredibly damaging and triggering for those in recovery, reinforcing harmful beliefs about food and self-worth.
In addition to these challenges, the disruption to regular routines, such as a break from a day program treatment, can result in increased vulnerability. The lack of structure can make it more difficult to maintain the strategies and coping mechanisms learned in treatment, adding an extra layer of complexity to the holiday season.
11 Practical Tips for Thanksgiving
The following practical tips aim to provide guidance and support to help you navigate the Thanksgiving holiday while maintaining your recovery progress. They offer valuable strategies to manage potential triggers, ensure self-care, and maintain a positive relationship with food and body image, all within the context of the holiday season.
1. Plan Ahead and Discuss Concerns
It's important to prepare for Thanksgiving by discussing your concerns and potential triggers with your therapist, dietitian, treatment team or support group well in advance. They can provide invaluable insights, coping strategies, and a comforting sense of understanding. Brainstorming with them on how to handle potential stressful situations or comments can equip you with the necessary tools to manage your emotions effectively. Remember, it's okay to ask for help and lean on your support network, especially when navigating challenging situations. This proactive approach can alleviate anxiety and give you a sense of control over your recovery journey during the holiday.
2. Establish a Support System
Having a network of supportive friends and family on the actual day of Thanksgiving can be a lifeline. You don't have to walk this path alone. Identify allies who understand your journey and share with them your needs for that day. This could be someone to sit beside during meals, to engage in mindful conversations with, or to text when you're feeling overwhelmed. Expressing your needs can empower you and provide your loved ones with a clear way to support you.
3. Stick to Your Meal Plan
Despite the nature of Thanksgiving, it’s essential to follow your established meal plan, including all meals and snacks throughout the day. Do not fall into the trap of restriction or other disordered behaviors as a means to 'prepare' for the main meal. This can only lead to heightened anxiety and potential setbacks in your recovery. Instead, approach each meal and snack with mindfulness and intention, recognizing them as necessary nourishment for your body. Maintaining your regular eating schedule will help balance your blood sugar levels, manage your hunger cues, and reduce the temptation to engage in harmful behaviors.
4. Shift the Focus to Gratitude
Thanksgiving is not just about food; it's primarily a celebration of gratitude. Redirecting your focus from food towards the essence of Thanksgiving can be a powerful tool for recovery. Take time to write out what you're truly grateful for, either in your journal or on your phone. This simple act of mindfulness can help shift your perspective and mitigate food-related anxieties. Furthermore, consider creating an activity that promotes gratitude sharing among your Thanksgiving guests. This initiative can foster a positive environment that extends beyond food and emphasizes the true spirit of the holiday.
5. Prepare for Diet Talk
Anticipate that diet talk may arise during Thanksgiving festivities, more so given the seasonal focus on food. Develop a plan for how you'll respond to or deflect these conversations. Practice assertive responses or diversion tactics like changing the subject. In worst-case scenarios, plan a discreet exit strategy from the conversation or even the room. Consider rehearsing these strategies with your therapist or a trusted friend, so you feel confident and prepared. Remember, you have the right to protect your mental health, even if it means stepping away from triggering discussions.
6. Practice Self-Care
Nurturing your emotional wellbeing is crucial during Thanksgiving. Factor in self-care activities throughout the day to help you manage stress and maintain a positive mindset. This could be anything that makes you feel good. For example, you could start your day with a calming meditation or yoga session. Ensure you get some time outdoors - a nice walk or a peaceful moment in nature can do wonders for your mood. Indulge in hobbies like reading or painting that bring you joy. Lastly, don't forget the importance of rest. Sleep is essential for maintaining mental and physical health, so ensure you're getting enough of it.
7. Set Boundaries
Establishing boundaries is an essential aspect of self-care, and this holds true especially during Thanksgiving. It's okay to decline invitations or events that induce stress or anxiety, or any time you might feel pressured to commit to too many plans. Overcommitting can lead to exhaustion and compromise your ability to cope effectively. Similarly, setting boundaries with family members around conversations regarding food and weight is crucial if it is an existing problem. Your emotional well-being is important and it's not only okay but necessary to enforce these boundaries for your recovery.
8. Embrace the Spirit of Giving
The holiday season is an excellent time to focus on giving back to the community. Volunteering your time or resources can provide a sense of purpose and fulfillment that goes beyond the food-centric aspects of Thanksgiving. Consider donating to a local food bank, adopting a family in need for the holidays, or volunteering at a community event. Not only does giving back help those less fortunate, but it also reinforces the true essence of the holiday season – gratitude, kindness, and shared humanity. This shift in focus can be therapeutic and empowering on your journey to recovery.
9. Don't Let a Single Slip Derail Progress
If a slip happens, like a moment of purging, binging, or restricting, resist the urge to throw in the towel for the rest of the day. Instead, acknowledge it, reflect on it and then continue forward with your recovery behaviors. Every moment is a new opportunity for progress. Beating yourself up over a slip can be destructive and counterproductive. Instead, be patient with yourself, reaffirm your commitment to recovery, and remember that one moment does not define your entire journey.
10. Embrace the Journey of Recovery
Remember that recovery is a process, not a destination, and it's okay to have difficult days. Thanksgiving can bring a unique set of challenges, but every hurdle you encounter is an opportunity for growth. There might be moments when you stumble, but don't let that discourage you. Every step you take, no matter how small, is progress. Be gentle with yourself and practice self-compassion. Celebrate your achievements and remember, it's your courage and commitment that counts, not perfection.
11. Don't Put Recovery on Hold
The holiday season, including Thanksgiving, can present a unique set of challenges, but it's important not to pause your journey to recovery. If you find these times more difficult than usual, or that behaviors are becoming more difficult to control, this is not a sign of failure, but rather, an indicator that you might need additional support. Never hesitate or feel it's the wrong time to seek help or explore a higher level of care. Your health and well-being are paramount, and obtaining the help you need is a testament to your strength and determination.
'Ai Pono Hawaii offers treatment year-round to those struggling with eating disorders including Anorexia, ARFID, Binge Eating Disorder, Bulimia, Orthorexia and OSFED. We offer various levels of treatment including Residential Programming and Virtual Intensive Outpatient Programming. Wherever you are in your journey, we are here to help.
If you are ready to take the first step, reach out today to check your insurance coverage or to schedule a free assessment.
Emily Costa
Having struggled with an eating disorder herself, Emily is passionate about spreading awareness, education and the possibility of recovery with others. Emily previously volunteered as a Crisis Text Line counselor and with the eating disorder non-profit Project HEAL where she served as their blog manager, their NYC Chapter Leader & a recovery mentor in their Communities of HEALing pilot program completing training by the Carolyn Costin Institute. Emily now enjoys working with various treatment centers, clinicians and non-profits in the eating disorder community providing marketing and design services. In her free time she enjoys spending time with friends, hanging with her dogs, and reading a book at the beach.