The holidays can be an exciting time where we are able to reconnect with family and friends and enjoy the traditions and events. However, for those in their eating disorder recovery journey, the holiday season can present some challenges, due to plenty of meal time festivities. Eating disorders negatively impact one’s relationship with food and body as well as physical and mental health. Let’s explore some tips to support your relationship with food throughout these times, so you can feel more prepared and confident this holiday season.
1. Eat Regularly Throughout the Day
Eating regular meals (3 meals, 2-3 snacks) throughout the day is a foundation for eating disorder recovery, as it helps to build reliable hunger and fullness cues and reduce the eating disorder voice. We have probably experienced a family member (or ourselves) skipping meals/snacks in preparation for a holiday dinner, but is unhelpful in recovery, as it can perpetuate eating disorder thoughts and behaviours. It is important to maintain your regular eating pattern throughout the day to reduce the chances of restriction, binge eating, or purging.
2. Rely on Your Recovery Strategies
Whether you have been in recovery for a few months or a year, you have probably developed some strategies. It is important to rely on these strategies throughout the holidays. One method that is helpful is checking in with your hunger and fullness cues throughout the day, and particularly with holiday meals. Are you finding yourself very hungry or overly full during the day? If so, what are some nutrition changes you can implement the following day to allow for proper satiation? Honouring hunger and fullness cues can help reduce the binge/restrict cycle.
3. Take Time to Relax
Nutrition support for eating disorders often involves food challenges as part of the recovery process. Be gentle with yourself in understanding that the holiday season in of itself can be a long, drawn-out food challenge. Engage in your relaxation strategies throughout this time to help with centering yourself. This can look like going for walks, getting quality sleep, warm baths, painting, reading, or whatever you find to be calming.
4. Have A Support Person
Having a close friend of family member, who is aware of your recovery journey, by your side during meal times can be reassuring. They can support you with your nutrition goals, encourage others to reduce diet talk at gatherings, and help recognize when you might need to engage in your exit strategies from certain conversations. Communicate your needs with a trusted person, as this can make you feel more secure throughout the holidays.
5. Continue With Your Appointments
Maintaining your appointments with your therapist, nutritionist, or Naturopathic Doctor is important during this challenging time. Discuss options in advance such as virtual appointments, shorter check-ins, or continuing with your regularly scheduled appointments.
The first step in your eating disorder recovery journey is making that first call for support.
If you or someone you know is looking for nutrition support for their eating disorder recovery journey, please book your free consultation with Dr. Adriane, ND.
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