PREPPING FOR HOLIDAYS
By: Caroline Downing (Intern)
Revised: Taylor Moyer, RD, LD, CEDS
The holidays are filled with friends, family, and lots of hustle and bustle, meaning health and food may be tricky to navigate. Food is a common denominator during gatherings and dinners and can often pose a trigger for those with eating disorders. These times may bring up different emotions, such as anxiety, stress, or sadness, making it difficult to focus on your goals.
These are some helpful tips you might use to relieve emotions and help you focus on your goals!
Keep your routine and practice flexibility
The holidays can be a busy time, and routines may be disrupted. It is important to prioritize a routine that makes sense to you. Your routine can help keep you on track with the goals you and your dietitian have made. Whether your routine consists of going on walks, meeting with your therapist, or taking time to yourself, routines might ease some emotions during this time.
With plans and everyday changes during the holidays, it is also important to practice flexibility! It can be stressful when things don’t go to plan; practicing flexibility relieves some of those emotions and limits emotional eating or reactions. Some ways to practice flexibility may look like embracing change, reframing negative beliefs, or practicing self–compassion.
Different meals and food may be present during the holidays. It is okay to stick with what makes you feel best and helps you meet your goals. This can be a great time to try new dishes and eat yummy foods— and it’s okay if you’re not ready for that. Work with your dietitian to create a plan for making food decisions with confidence.
Identify a support person
Friends and family will be all around this time of year! A support person can help relieve stress, distract you from a triggering moment, and talk to you about your thoughts or concerns. Identifying this person before a gathering may be helpful to discuss how they can better support you!
Use your toolbox
If there are skills and coping mechanisms that help you when you feel overwhelmed, don’t forget to bring them to gatherings or during the hustle and bustle of the holidays. If journaling helps you, ensure you throw a journal into your bag or suitcase. Or use breathing skills to help calm your nerves. Another skill that may help you is the “5,4,3,2,1” skill; identifying your surroundings with your 5 senses may help regulate your emotions, heartrate, and distract you from your thoughts.
Know your limits and reactions
If there is a family member or event that you know may cause you stress, it is okay to set your boundaries and know how you may react. It is okay to step away or remove yourself from a situation to avoid or divert a conversation. You can also let others know to redirect conversations involving food and weight. Come prepared with neutral topics, such as school, work, loved ones, or something as simple as your plans for the next hour. Saying something that includes a transition phrase like, “that reminds me...” or “by the way...” may help you change the subject and do so in a nonchalant or polite way.
If you find yourself struggling during these times with food or body image, do not hesitate to reach out to your support system—which includes your dietitian! Also, do not be afraid to put yourself and your goals first during these times! Putting yourself first helps you enjoy the holidays and all that comes with it.