Thriving Through the Holidays: 4 Tips for Managing Eating Distress
Navigating the Christmas and holiday period can feel incredibly isolating when experiencing eating distress. After all, it is the season where we are expected to participate in multiple events that involve eating things we may not be comfortable with at this moment in time or being around foods or in situations we don’t feel safe in. Sometimes it may even mean being around people who ask us pointed questions about our weight or food intake and even if they say nothing, we may feel the weight of their gazes. This additional stress can make an already difficult experience feel completely out of control and depending on where you are in dealing with your eating distress, you may feel your symptoms can resurface or worsen.
Ahead of this particularly intense week, I have put together some tips that might help you not only get through the week but perhaps find some peace. That being said, each person’s experience with eating distress is unique and you may feel that some or all of these tips are not appropriate for you.
1. Prioritize Self-Care and Boundaries
Amid the hustle and bustle, setting clear boundaries and communicating your needs is essential. Whether it's opting out of certain gatherings or politely declining food-related activities, prioritize what's best for your mental and physical health. Practice your boundaries with intrusive questions or conversations you find triggering, for example if you find discussion about your weight or others new years diet plans or body talk uncomfortable you could say “I would rather not have this conversation, tell me about how your job/hobby/pet is”. If don’t feel that works, simply change the subject or excuse yourself for a bathroom break and a breather.
2. Foster Supportive Relationships
Seek out supportive individuals who understand and respect your journey. Surround yourself with people who prioritize your health and well-being. Having a support system can provide comfort and understanding during challenging moments. You might consider pre-booking a counselling session or organising to check in with your dietician during the holiday season. A phone call to a trusted friend or family member when you are feeling overwhelmed can be incredibly helpful.
3. Practice Mindful Eating and Coping Strategies
Before indulging in holiday meals, practice mindful eating by checking in with yourself. Notice your hunger cues and emotional state. Engage in deep breathing or grounding exercises before eating. Mindful eating can be a challenging practice if you are unfamiliar with own hunger cues, so don’t feel discouraged if this feels out of reach right now. A dietician or nutritionist who specialises in eating distress can help you develop this with time, patience and practice. Developing coping strategies like journaling or meditation can help manage stress or emotions - this can be done with a trusted therapist.
4. Focus on Meaningful Moments, Not Just Food
Shift the focus of holiday gatherings from solely revolving around food to cherishing meaningful moments and connections. Engage in activities that bring joy and fulfillment, embracing the spirit of the season beyond the dinner table.
Remember, navigating eating distress during the holidays is a journey unique to each individual. Be gentle with yourself and celebrate the progress you've made. Seeking professional help and guidance can provide valuable support in managing eating-related challenges. By prioritizing self-care, fostering supportive relationships, practicing mindful eating, and focusing on meaningful moments, you can navigate the holiday season with greater resilience and find joy in the festivities.
