7 Tips for a Stress-Free Thanksgiving When Recovering from an Eating Disorder
Written by Brian Kearney, Rock Recovery Volunteer
Thanksgiving is a time to show gratitude while being surrounded by great food, loved ones, and lots of laughs. However, those recovering from an eating disorder can dread this time of year, overwhelmed by various stressors and triggers. Here are six tips to help you have a chaos-free and enjoyable Thanksgiving:
1.Practice Gratitude and Self-Love
Recognize how far you’ve come in your recovery and take the time to be grateful for it. Remember that the holidays are a time to connect and spend time with loved ones, as well as enjoying a nourishing meal. Being mindful and practicing gratitude for being surrounded by loved ones, the good things in your life, and for the present moment can be just the thing you need to keep your eating disorder triggers at bay. Remember, don’t value your body over your being.
2. Build and Utilize Your Support System
You likely have a support system comprised of friends, family, or even an online support group. Plan ahead and let them know if you’re worried about the upcoming holiday and that you may be reaching out. You can always discuss your fears with your therapist, dietitian, or other members of your treatment team. Sometimes all it takes to get through a time like Thanksgiving is to know someone will be there to help you in a difficult situation if you need it.
3. Don’t Skip Meals
It’s crucial to maintain the meal plan you and your treatment team created (if applicable), so be sure to stick to it. It can be tempting for those in recovery to skip meals over the days leading up Thanksgiving but doing so is incredibly destructive to your recovery and metabolism. It doesn’t matter what eating disorder you’re recovering from, it is crucial to eat regular meals. Don’t let your trigger of the upcoming holiday be an excuse to fall back into bad habits and eating disorder behaviors.
4. Remember that ALL Foods are OK
Your eating disorder is a liar. There are no rules when it comes to which foods to avoid and which are okay to eat. All foods fit in recovery and everyday life. Know that you can eat what you want, not just during Thanksgiving, but all the time. If it helps, you can even use others around you to help you pace while you eat. Conversation with others around the table will also help keep you mindful during Thanksgiving mealtime, except those that may be triggering (like discussing calories or ingredients).
6. Do Not Engage in Fat or Diet Talk!
We’ve all been there when an aunt or uncle comments on how full they are or something that sets off or fuels our eating disorder thoughts. Eventually, it turns into talking calories, weight-loss goals, and diets. This can be pure torture for someone recovering from an eating disorder, but something you must be prepared to handle. Instead of trying to block it out, take this time to help in the kitchen, get some fresh air, or play with your little cousin. Or, if you prefer, politely request they change the subject.
7. Have Fun
Becoming focused on calories, carbs, and eating too much can be overwhelming during this time where we center this one holiday around food. With the steps above in mind, do your best to enjoy every delicious bite, every person around you, and every conversation this Thanksgiving.
Remember that Thanksgiving and other holidays are not about the food, but rather being grateful for the things that exist in your life and being able to spend time with your loved ones.