Despite its festivities, the holiday season can present a number of challenges for those
in eating disorder recovery. For some, family time can be stressful. Food is often abundant
and not on a regular schedule. In many cases, individuals leave the comforts of their homes
and routines in order to celebrate with others. Those with co-occurring illness, such as
alcohol/substance use disorders, depression, anxiety, or trauma may face additional
challenges during this time.
Toward the goal of relapse prevention, a little planning can go a long way. As the holiday
season approaches, consider these five “S”s that can help reduce the likelihood of
symptoms escalating or re-emerging:
Self-awareness:
Going into the holidays, take a personal inventory. How have you been doing? What has
been challenging for you recently? What have you learned from past events? What types
of triggers do you anticipate going into the holidays this year?
Strategy:
Planning is the enemy of relapse. While it might be impossible to predict every potential
scenario, strategizing certain situations can go a long way. For instance, if you’re attending
a holiday gathering, discuss with one of your treatment professionals how you’ll approach
food before, during, and after this event. How will you respond if someone comments on
what you’re eating or your weight? If you’re sober, assume someone will offer you a drink;
have a response ready to go. Have some topics in mind to discuss if the conversation turns
sour (e.g., when the inevitable New Year’s diet talk ensues).
Support:
Think about who your supports are and reach out before the holidays approach to see if
they’re on board to provide you help if needed. Your interpersonal arsenal might include
specific family members, friends, treating professionals, peers from treatment, or others
who have identified themselves as healthy supports. Ask your supports if they’ll be
available to talk/message at designated times. See if you can check in before and after
specific events that you anticipate to be particularly challenging, a practice referred to
as “bookending.”
Self-care:
Knowing that the holidays can create additional stress necessitates a ramping up of your
standard self-care routine. What can you do that calms you/centers you in preparation
for this time? Now is the time to be particularly gentle with yourself. During a stressful
situation, are there specific tools you can use to help you through? Do you have an
escape strategy ready to go? If something triggers you, and you’re at an event, can you
step outside and get some fresh air or contact one of your supports? Are there any
pleasurable activities you can get on your calendar following your holiday commitments?
Setbacks:
Recognize that, despite your best efforts, setbacks can happen. How you respond to
potential setbacks can influence their duration and severity. Recovery is a process of
learning from experience, maintaining motivation and commitment, and cultivating
self-compassion.
You can find Does Every Woman Have an Eating Disorder? Challenging Our Nation’s Fixation with Food and Weight on Amazon (as a paperback and Kindle) and at BarnesandNoble.com.
