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The holidays are often painted as a time of joy and connection, but for those managing eating disorders or disordered eating patterns, they can bring heightened stress. Diet culture—the pervasive societal focus on weight, food, and body image—takes center stage during this season. Messages encouraging “detoxing” after holiday meals or conversations about “earning” indulgences through exercise are widespread, making it challenging to maintain mental and emotional balance.
For individuals in eating disorder recovery, these messages can be triggering. Social gatherings often exacerbate the issue with unsolicited comments about bodies or eating habits disguised as small talk. It's essential to recognize the impact these stressors can have on overall well-being.
Practical Strategies for Managing Holiday Stress around diet culture when experiencing disordered eating
Set Boundaries with Diet Culture Conversations
Prepare responses to shift the focus away from food or body size, such as:“I’m choosing to focus on enjoying the company and the moment today.”
Politely change the topic or excuse yourself from conversations that feel overwhelming.
Ground Yourself with Self-Compassion
Acknowledge that feeling triggered or stressed during the holidays is normal.
Use affirmations like: “My worth is not defined by food or societal expectations.”
Plan for Supportive Actions
Identify a friend or ally to lean on during gatherings or challenging moments.
Create an exit strategy for overwhelming situations, even if it’s stepping outside for fresh air.
Focus on Holiday Joy Beyond Food
Engage in activities unrelated to food, such as crafting, decorating, or spending time outdoors.
Use Support Resources
Seek help from professionals or support groups specializing in eating disorders or body image issues.
Explore resources like Project HEAL, an organization dedicated to increasing access to eating disorder care.
Key Resources to Explore
National Eating Disorders Association (NEDA): Offers a helpline, resources, and support for individuals affected by eating disorders.
Project HEAL: Focuses on equitable access to eating disorder treatment and uses a social justice lens to address systemic barriers.
Reclaiming the Holidays
This season, focus on what truly matters: connection, self-care, and finding joy in ways that nourish your mind and body. You deserve a holiday experience that aligns with your values and supports your journey toward healing.
Remember, it’s okay to set boundaries and prioritize your well-being over societal expectations. You are not alone, and there is strength in seeking support.
Disclaimer
The information on this website is for general information purposes only. Nothing on this site should be taken as healthcare advice for any individual case or situation. This information is not intended to create, and receipt or viewing does not constitute, a healthcare professional-patient relationship. We do our best to keep information accurate and up to date, however mistakes do happen, and we cannot make guarantees regarding the accuracy of our information. We are not liable for any information on this website or your reliance upon it.