How to Cope with Eating Disorder Triggers During the Holidays
The holiday season can be a magical time filled with celebrations, connection, and joy. But for those in eating disorder recovery, it can also bring unique challenges—large family meals, diet talk, and an overwhelming focus on food and appearance. If this resonates with you, know that you’re not alone, and there are ways to navigate this season with compassion and confidence.
1. Set Boundaries Around Conversations
Holiday gatherings often come with unsolicited comments about food, body image, or diet plans. Before you attend, prepare phrases to politely redirect or shut down these topics. For example:
“I’d rather not talk about that right now. How’s work going for you?”
“Let’s focus on the holiday instead of diets!”
It’s okay to excuse yourself from conversations that feel triggering. Your mental well-being is a priority.
2. Plan Ahead for Meals
If holiday meals feel overwhelming, consider creating a flexible plan ahead of time. Reach out to the host to find out what will be served, or bring a dish you feel safe and comfortable eating. This can help ease anxiety around the unknown. You might even work with your dietitian to set some recovery-focused goals, like trying a fear food, stepping out of your comfort zone, or savoring your favorite holiday treats.
Remember, holiday foods are meant to be enjoyed as part of the celebration, not feared. Allow yourself the opportunity to fully participate in the joy of the season!
3. Create a Support System
Identify a trusted person who can provide support during holiday events—whether it’s a family member, friend, dietitian or therapist. Let them know your concerns in advance so they can check in with you or help redirect triggering situations.
If you’re attending alone, consider texting a supportive friend during the event for encouragement.
4. Practice Mindfulness
Mindfulness can help you stay grounded when holiday stress arises. Before a meal, take a few deep breaths to calm your mind. During the gathering, focus on the sounds, sights, and smells around you to stay present.
If anxiety starts to build, take a moment to step outside or find a quiet space to reset.
5. Give Yourself Grace
Recovery is not about being perfect—it’s about progress. If you feel triggered or struggle during a holiday event, remind yourself that it’s okay. Compassion toward yourself can help you bounce back stronger.
6. Plan Self-Care Before and After Events
Preparing for and decompressing from holiday gatherings can make a big difference. Schedule some quiet time for yourself before the event to relax or journal your intentions for the day. After the event, engage in self-care practices like a warm bath, reading, or connecting with a supportive friend.
7. Limit Social Media Exposure
During the holidays, social media often amplifies diet culture messaging and unrealistic images of “perfect” celebrations. Take breaks from scrolling if it feels overwhelming, and remind yourself that curated posts rarely reflect real life.
By planning ahead, setting boundaries, and focusing on what truly matters to you during the holidays, you can navigate the season with greater confidence and care for yourself.
You Deserve Support
Ultimately, if you’re struggling with food, body image, or eating behaviors, you deserve support. There’s no need to wait until things feel unbearable to reach out for help. Treatment is not about whether you’re “sick enough”; it’s about improving your quality of life and addressing the thoughts and behaviors that are keeping you stuck.
Reaching out can feel scary, especially if you’re unsure whether your struggles are “serious” enough. But you don’t need to hit a certain threshold of suffering to deserve care. The fact that you’re asking the question shows that part of you knows something isn’t quite right—and that’s enough to start seeking answers.
If you're still unsure, consider talking to a healthcare professional who specializes in eating disorders. They can help assess your needs and guide you toward the right kind of support. Remember, healing is possible, and you deserve it.
The Side By Side team believes people are meant to discover true nourishment through a self-compassionate, self-accepting, and holistic lens. In our practice, our clients are empowered to become their own nutrition experts. Our role is to gently lead them towards body trust and acceptance, and ultimately, open up their lives to more.
We want to work with you.