Navigating Thanksgiving with an Eating Disorder: Tips for a Peaceful Holiday
Happy Thanksgiving! …well not just yet…but soon…
I hope that you are having a happy and peaceful holiday. Although this is my wish for you I know that may not be your reality. Thanksgiving is a very triggering and upsetting time for some people. It is especially triggering and upsetting for people struggling with an eating disorder.
You may be feeling stressed and overwhelmed. It is possible you are already calculating and configuring how many portions and what different foods you can eat. You may feel stressed because you worry people will comment to the size of the portion on your plate.
You are scared you are going to overeat. You worry that will not be able to control what you eat. You fear that you will lose control and won’t be able to stop yourself from eating.
You may feel anxious because you worry about having to eat in front of other people and you worry they will make comments about what you are eating.
You may be feeling scared that what you will eat will change your body. Or you fear you will eat too much and feel guilty.
While your friends and family are enjoying you meal you will be dying and struggling on the inside.
You just want the meal to be over.
5 Tips to Navigate Thanksgiving with an Eating Disorder
Here are 5 tips to overcome the shame and obsessive thinking you will have while eating your Thanksgiving dinner.
Tip #1: Choose Comfort with Loose Clothing 🧥
Wear loose clothing. Dress comfortably. You are probably going to feel stressed and anxious about how your body feels following consuming this meal, so agree to wear to comfortable and loose clothes so you are less likely to feel tight in your clothes.
Tip #2: Practice Deep Breathing to Center Yourself 🌬️
Before sitting down, find a quiet spot (the bathroom is great) and take a few big deep breaths in and out to relax and calm the body.
Tip #3: Take Control with Positive Affirmations 💪
Tell yourself “I choose what food I put in my body” and as you eat repeat this statement over and over. Say I choose to eat this (sweet potato casserole) and I can choose what food I put in my body. This reminds you that you are in control of your body and that you can control the food that you eat.
Tip #4: Pace Your Eating 🍽️
Pace yourself. You don’t want to eat too slow or too fast. You don’t want to be the first one done eating or the last one done eating. Think about putting your fork down between each bite. If you struggle with anorexia and are fighting urges to restrict, pick the fork up and begin your next bite once you finish the bite.
Tip #5: Engage in Conversation and Distraction 🎲
Distract yourself with conversation. Rather than look at the food. Rather than focus on the calories being counted in your head. Rather than focusing on how your body feels engage in conversation with family. Listen to a story. Suggest to play a game or watch a movie following the meal so that you can stay distracted following the meal.
Reach Out for Support and a Brighter Tomorrow
While these tips are helpful for getting through Thanksgiving, they aren’t a permanent solution for managing an eating disorder.
Remember, you don’t have to face this alone. If you're struggling, consider reaching out for support and guidance on your journey to healing and self-acceptance. You can do this, and we’re here to help.