As Thanksgiving approaches, many who are in recovery from eating disorders face unique challenges. This holiday often revolves around food, which can bring about feelings of anxiety and discomfort. Combine that with family dynamics that may not always be supportive, and it can feel overwhelming. However, taking some thoughtful steps can help you navigate this holiday in a way that honors your recovery. Here are practical and supportive tips from an eating disorder specialized clinician, to help you manage Thanksgiving with intention and self-compassion.
Take time and Plan ahead with your treatment team
Developing a a plan for Thanksgiving with your treatment team during eating disorder recovery can be extremely beneficial when it comes to handling potential triggers, staying on track with your recovery objectives, and feeling more prepared for the holiday. Collaborate with your team to create a meal plan for Thanksgiving that aligns with and supports your recovery goals.
Prepare Mentally and Emotionally
Before Thanksgiving arrives, it’s important to take time for mental and emotional preparation. Reflect on your recovery journey and the meaningful strides you’ve made. For instance, writing down affirmations—like “My worth is not defined by my eating habits”—can provide a positive anchor for your thoughts on challenging days. Continuing to recognize and identify eating disorder recovery goals is crucial during more stressful times like holidays.
When anxiety surfaces, revisit these affirmations. Acknowledging feelings, whether they are positive or negative, is key. Understanding that it’s completely normal to feel conflicted about the holiday helps in managing those emotions more effectively.
Setting Boundaries, Navigating Family and Diet Talk
Family gatherings often spark conversations about dieting, weight loss, and body image. If this sounds like your family you may want to consider boundary setting this holiday season. Being prepared with some thoughtful responses can help steer these discussions away from uncomfortable topics. Having a few phrases ready can provide you with the confidence needed to redirect the conversation.
For instance, if a family member starts talking about their recent diet, you might respond with, “I’m focusing on my overall health rather than dieting this year.” This approach affirms your recovery goals and steers the dialogue towards more positive ground. For some, Thanksgiving is all about BOUNDARIES BOUNDARIES BOUNDARIES! Setting clear boundaries is essential in protecting your overall well-being during family gatherings.
Shift Focus from Food to Connection
While food is often central to the Thanksgiving experience, consider shifting the emphasis towards meaningful connections and gratitude. Engage family members with heartfelt questions about their lives, such as, “What’s been the highlight of your year?” This not only fosters deeper relationships but also creates a more enjoyable atmosphere that goes beyond the meal.
You can also suggest activities that don’t revolve around food, such as playing games, reflecting on what you’re thankful for, or doing what my family does and watch our favorite football team lose. This year allow yourself to be more present with ALL Thanksgiving has to offer.
Have a Support Plan
Establishing a reliable support system can be invaluable during Thanksgiving gatherings. Reach out to a trusted friend you feel is a major support to you before the holiday. Discuss your concerns and identify specific ways they can support you throughout the day. For example, if you anticipate feeling anxious during dinner, they could check in with you via text.
Consider implementing a "check-in code." If you find yourself feeling overwhelmed , a simple text or call can prompt them to offer a supportive message or call, helping you regain your composure and stay grounded.
Allow Time for Checking In and Self-Care
Regularly checking in with yourself throughout the Thanksgiving festivities is critical. Schedule short breaks for self-care, whether that involves stepping outside for fresh air, practicing a few minutes of deep breathing, or engaging in a calming activity, such as journaling or drawing.
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