Holiday Survival Guide: Strategies for Eating Disorders and Chronic Illness
The holidays can be stressful, especially when managing an eating disorder or chronic illness. Discover strategies for staying grounded, balanced, and compassionate through the season and into the new year.
Navigating the holidays with an eating disorder (ED) or chronic illness can be challenging. Around the last two months of the year, many of my clients report increased stress, intrusive thoughts, and apprehension. Whether it’s holiday parties that trigger social anxiety, big meals with overwhelming choices, or family dynamics, this season can feel full of potential landmines. Whether you love the holidays or can’t wait for them to end, this post is your reminder to extend grace to yourself.
Consistency and Flexibility with Meals
Holiday schedules complicate consistent eating. Long travel days, 3 PM “dinners,” and endless snacking can disrupt routines. Planning ahead can provide a sense of safety and security. Some plan ahead tips include packing snacks, arranging dinner reservations, or picking out road trip restaurants. Remember, counterbalance your planning with flexibility so you don’t become too rigid! Maybe you can just snack on candy because it’s available, pivot meals due to family demands, or eat a dinner without a vegetable in sight. All of this is okay! Practice taking a deep breath and extending grace to yourself.
Navigating Diet Culture and Triggers
By December and into January, diet culture is on full blast. Comments like “I shouldn’t eat this” or “I feel so fat” can feel impossible to escape. One helpful mantra I hold onto is: “I give back to them what is theirs.” This mantra serves as a reminder that diet talk, body shame, and weight stigma don’t belong to you. When encountering these, remind yourself that they’re not yours to carry. They may no longer line up with your value system. You don’t have to internalize these beliefs for yourself, so practice mentally giving them back. Then take a deep breath and extend grace to yourself.
Managing Environmental Triggers
Holiday travel often brings us back to environments tied to past eating disorder struggles or chronic illness flares. For example, visiting a childhood home where an eating disorder began can be overwhelming, or spending time in spaces that remind you of a health crisis can feel daunting. Before entering such environments, take time to check in. Anticipate triggers by reflecting on potential memories, behaviors, or feelings that may arise. Inventory your growth by reminding yourself of the tools, resources, and progress you’ve made. Ground yourself by acknowledging that while the environment may feel challenging, you are equipped with new strategies and resilience. Take a deep breath and extend grace to yourself.
Reflect and Release
I hope you’re seeing a pattern here: the holidays require extra grace for ourselves! Reflect on your growth and rely on your tools to navigate triggers. If you encounter unhelpful thoughts or behaviors, remind yourself that you don’t need to internalize them—you can let them go.
Take a deep breath. Extend grace to yourself. You’ve got this.
If you are struggling with your relationship with food and body image, reaching out for support is one of the most empowering things you can do. McArtney Nutrition offers specialized support for those navigating eating disorder recovery or living with chronic illnesses Reach out for a discovery call to chat about finding food peace and body acceptance!
Disclaimer: the information provided in this blog is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.