Ask a Therapist: How to Survive the Holidays while in ED Recovery

Recently- Scott Schinaman and Stacey Redman, the Co- Managing Partners of Growing Roots Integrative Health and Wellness, sat down to discuss navigating the holiday season, while in recovery. We hope you find this video helpful and have a safe Thanksgiving.

Thanksgiving Survival Guide

Navigating Thanksgiving in Eating Disorder Recovery

Thanksgiving is a time for family, gratitude, and celebration, but for those in recovery from an eating disorder, it can also be a source of anxiety and stress. The focus on food and traditional feasts can trigger old habits and thoughts. However, with the right strategies and mindset, you can navigate this holiday in a way that honors your recovery journey. Here are some tips to help you find balance and joy this Thanksgiving.

Prepare Mentally and Emotionally

Before the holiday, take some time to reflect on your feelings about Thanksgiving. Acknowledge any anxiety or apprehension you may have. It can be helpful to journal about these emotions or talk them through with a therapist or supportive friend. Preparing yourself mentally can empower you to face the day with confidence.

Communicate Your Needs

If you feel comfortable, consider discussing your recovery journey with family members. Let them know what supports you during this time and what triggers you may want to avoid. Open communication can create a more understanding and supportive environment.

Plan Ahead

Take charge of your Thanksgiving experience by planning in advance. You might want to:

• Discuss the Menu: Know what foods will be served and think about what you might feel comfortable eating.

• Bring a Safe Dish: Prepare a dish that you love and feel confident about. This ensures you have something you enjoy and can share with others.

Practice Mindful Eating

During the meal, try to engage in mindful eating practices. Focus on the flavors, textures, and colors of the food on your plate. Eating slowly and savoring each bite can help you reconnect with the experience of eating without falling into old patterns.

Set Boundaries

It’s important to establish boundaries around conversations about body image, dieting, and food. If discussions veer into uncomfortable territory, feel free to steer the conversation in a different direction or excuse yourself for a moment.

Find Supportive Companions

If possible, bring a friend or family member who understands your recovery journey. Having someone by your side who can provide encouragement and support can help you feel more at ease during the holiday.

Engage in Non-Food Activities

Shift the focus away from food by planning fun, non-food-related activities. Whether it’s playing games, watching a movie, or going for a walk, these activities can foster connection without centering around eating.

Practice Self-Care

Remember to prioritize self-care throughout the day. Take breaks when you need to, practice deep breathing, or find a quiet space to recharge. It’s okay to step away if you start feeling overwhelmed.

Reframe Your Thoughts

Thanksgiving is about more than just food; it’s about connection and gratitude. Try to shift your focus from food to the people you’re with. Reflect on what you’re thankful for this year, which can help cultivate a positive mindset.

Seek Professional Support

If you find Thanksgiving particularly challenging, consider checking in with your therapist or support group in the days leading up to the holiday. They can provide additional strategies and support tailored to your needs.

Navigating Thanksgiving while in recovery from an eating disorder can be daunting, but it’s also an opportunity for growth and connection. By preparing mentally, communicating your needs, and engaging in supportive practices, you can create a holiday experience that honors your recovery journey. Remember, it’s okay to prioritize your well-being and enjoy the holiday in a way that feels right for you. Embrace the moments of connection and gratitude, and know that you are not alone in this journey.

Tips for Surviving Thanksgiving in Recovery

1. Plan Ahead: Before the holiday, think about what foods will be served and how you might feel. Consider talking to a trusted friend or therapist about your plan.

2. Communicate Your Needs: If you're comfortable, let family members know about your recovery journey. Share any specific needs you may have regarding food or emotional support.

3. Set Boundaries: It's okay to establish boundaries around food conversations. If someone brings up dieting or body talk, politely steer the conversation in another direction.

4. Bring a Safe Dish: Prepare a dish that aligns with your recovery goals. This not only gives you something you feel comfortable eating but also allows you to share something you enjoy with others.

5. Practice Mindful Eating: Focus on the flavors, textures, and smells of the food. Eat slowly and savor each bite, which can help you feel more connected to the experience.

6. Avoid Comparisons: Remember that everyone has their own relationship with food. Try to focus on your own experience rather than comparing what you eat to others.

7. Have a Support Person: Bring a friend or family member who understands your situation. Their presence can provide comfort and support throughout the day.

8. Take Breaks: If you start feeling overwhelmed, excuse yourself for a moment to regroup. Step outside for fresh air or find a quiet space to collect your thoughts.

9. Practice Self-Compassion: Remind yourself that it’s okay to have mixed feelings about food during the holiday. Treat yourself with kindness and patience.

10. Focus on Connection: Shift your focus from food to the people around you. Engage in conversations, share stories, and enjoy the company of loved ones.

11. Engage in Activities: Plan non-food-related activities, like games or walks, to help take the focus off eating and foster connection in other ways.

12. Reflect on Gratitude: Take a moment to think about what you’re thankful for. Writing these thoughts down can help shift your focus to positive aspects of the holiday.

13. Seek Professional Support: If you’re feeling particularly anxious about the holiday, consider checking in with a therapist or support group beforehand for guidance.

Thanksgiving can be challenging, but with preparation and support, it’s possible to navigate the day while prioritizing your recovery. Remember, it’s about connection and gratitude, and you have every right to enjoy the holiday in a way that feels safe and nurturing for you.

Tips for Supporting Your Recovering Child Through Thanksgiving

1. Open Communication: Before the holiday, have an open conversation with your child about their feelings regarding Thanksgiving. Encourage them to share any concerns or triggers they may anticipate.

2. Plan Together: Collaborate with your child to create a plan for the day. Discuss which foods they feel comfortable with and consider including some of their favorites.

3. Set Realistic Expectations: Acknowledge that the holiday may be challenging. Encourage your child to be gentle with themselves and remind them that it's okay to have mixed emotions.

4. Create a Safe Space: Ensure that your home is a supportive environment where your child feels comfortable expressing their feelings. Make it clear that they can take breaks if needed.

5. Limit Diet Talk: Set boundaries around conversations about dieting, body image, or weight. Encourage guests to focus on positive and inclusive topics instead.

6. Encourage Mindful Eating: Help your child practice mindful eating by focusing on the sensory experiences of the meal. Encourage them to savor each bite without pressure.

7. Offer Choices: Empower your child by giving them choices regarding what to eat. Let them decide what portions feel comfortable for them.

8. Be a Role Model: Demonstrate healthy behaviors around food and eating. Show enjoyment of the meal without making comments about guilt or restriction.

9. Include Supportive Friends/Family: If possible, invite individuals who understand your child’s journey and can provide additional emotional support during the holiday.

10. Plan Activities: Organize non-food-related activities to keep the focus off eating. Consider games, walks, or crafting to foster connection in other ways.

11. Encourage Self-Care: Remind your child to prioritize self-care during the holiday. This might include taking time alone, journaling, or engaging in a favorite hobby.

12. Be Attuned to Their Needs: Pay attention to your child’s emotional and physical cues throughout the day. Offer support without being overbearing, and check in with them periodically.

13. Reinforce Positive Thoughts: Help your child focus on gratitude and positive affirmations. Encourage them to reflect on what they are thankful for beyond food.

14. Seek Professional Guidance: If your child is struggling significantly, consider consulting their therapist for additional strategies or check-ins during the holiday.

15. Celebrate Small Wins: Acknowledge and celebrate your child’s efforts in recovery, no matter how small. Recognizing progress can help them feel supported and motivated.

Thanksgiving can be a complex time for those in eating disorder recovery, but with understanding and preparation, parents can create a supportive environment. By focusing on connection, compassion, and open communication, you can help your child navigate the holiday with confidence and care.

5 Tips to Mentally Prepare for Food Holidays While in Recovery

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The holiday season is often filled with joy, laughter, and a plethora of delicious food. However, for those in recovery from eating disorders or disordered eating patterns, food holidays can evoke a mix of anxiety and stress. The focus on food can bring up challenging emotions and memories, making it essential to approach these occasions with mental preparedness and self-compassion. Here are five strategies to help navigate food holidays while prioritizing your recovery.

 1. Acknowledge Your Feelings

Before the holiday festivities begin, take some time to acknowledge your feelings surrounding food and gatherings. It’s normal to experience anxiety, excitement, or even dread. Journaling about your emotions can provide clarity and help you process them. Recognizing your feelings is the first step toward managing them effectively.

2. Set Realistic Expectations

It’s important to set realistic expectations for yourself during food holidays. Understand that it’s okay to feel uncomfortable and that you may not enjoy every moment. It can be helpful to identify specific triggers and plan how to cope with them. Remember that recovery is a journey, and it’s perfectly fine to have ups and downs.

3. Create a Support System

Surround yourself with supportive friends or family members who understand your journey. Share your concerns with them and discuss how they can help you feel more comfortable during holiday gatherings. Whether it's having a buddy system in place or simply being able to talk to someone when you feel overwhelmed, a support system can make a significant difference.

4. Practice Mindfulness and Grounding Techniques

In moments of anxiety, mindfulness and grounding techniques can be incredibly beneficial. Practice deep breathing exercises, focus on the sensations around you, or engage in a short meditation before the event. These practices can help center your thoughts and reduce feelings of overwhelm.

5. Plan Your Food Choices

While it’s not about restricting yourself, having a plan regarding your food choices can alleviate some anxiety. Consider bringing a dish that you enjoy and feel comfortable eating. This gives you more control over what’s available, and sharing a dish can also be a wonderful way to connect with others.

In Conclusion

Food holidays can be challenging for those in recovery, but with the right mental preparation and strategies, they can also be an opportunity for joy and connection. By acknowledging your feelings, setting realistic expectations, and practicing self-compassion, you can navigate these occasions with grace. Remember, recovery is a journey, and every step taken toward understanding and acceptance is a victory worth celebrating. Embrace the holidays with an open heart, and prioritize your well-being as you create lasting memories with loved ones.