Navigating Disordered Eating Triggers During the Holidays, Part 1

The holidays are often seen as a time of celebration and spending meaningful time with loved ones. Yet, for many individuals struggling with negative body image or disordered eating behaviors, the holidays can present a minefield of triggers. The combination of food-centered gatherings, social events, and societal pressures can intensify eating-related anxieties and self-criticism. Emotions are also heightened during the holidays, and when emotions become overwhelming, many of us turn disordered eating behaviors to manage them. Understanding what our triggers are and developing strategies to manage them is necessary for maintaining emotional well-being during this time. In this post, we’ll explore some common triggers for disordered eating during the holidays and share tips on how to navigate them in a healthier way.

The Pressure of Holiday Feasts & Food-Centered Events

For many, the holidays are synonymous with food—large meals and endless desserts. While food is meant to be enjoyed, it can also bring stress and anxiety for those struggling with disordered eating. Many are also away from home during the holidays and often not in control of the food that is served. All these factors can lead to feelings of overwhelm and stress.

Trigger: Mealtimes

Holiday meals are often larger and richer than usual, and this can trigger feelings of guilt, shame, or anxiety about eating. People with restrictive eating habits or those who struggle with binge eating may worry about not staying in control.

Strategy: Practice Mindful Eating

During mealtimes, try to be present in the moment. Practice mindful eating by eating slowly and savoring each bite; notice the taste and texture of each food. Listen to your body’s hunger cues and notice when you are feeling hungry and when you are feeling full. Focus on the enjoyment of the meal and pay attention to how you feel before, during, and after meals. And remember that different types of food are not good or bad, they are simply food. However, improving body image can significantly enhance self-esteem. When we learn to accept and appreciate our bodies, regardless of their shape or size, we can develop a deeper sense of self-worth that isn’t dependent on external validation. There isn’t a quick fix, but there are some helpful ways to engage with your body image in a different way. 

Lack of Routine & Structure

Holidays often disrupt regular routines. Traveling to see loved ones, attending holiday parties, and managing schedule changes can lead to inconsistent eating patterns. For those who rely on structure to manage their eating habits, this lack of routine can lead to increased anxiety, overconsumption, or restricting food intake.

Trigger: Disruption of Routine

For individuals with disordered eating habits, the disruption of regular meal schedules can lead to heightened stress. The lack of structure of normal mealtimes may lead to eating more due to fear of not having access to food later or avoid eating altogether.

Strategy: Create a Flexible Routine

While flexibility is key during the holidays, you can still try to maintain a balanced routine. Try to incorporate the parts of your routine that you are able to. For example, going to bed and waking up at similar times, or going on a daily walk, if that is what you are used to. If you have a regular eating schedule, it can be helpful to bring nourishing snacks to eat if you get hungry between meals. Continue to engage in self-care practices that are helpful to you, such as journaling or meditation. Think ahead in order to accommodate your needs, but remember be kind to yourself if things don’t go the way you planned.

Family Dynamics & Unwanted Comments

For many, family gatherings during the holidays come with both the joy of spending time with loved ones and the stress of navigating family dynamics. Unfortunately, some family members may inadvertently make comments about food choices, weight, or appearance that are harmful, especially to someone struggling with disordered eating or negative body image.

Trigger: Comments About Weight & Eating Habits

Whether it’s a passing remark about how much you’re eating, unsolicited comments about your body, or pressure to eat more or less than you feel comfortable with, these situations can trigger feelings of shame and anxiety or lead to disordered eating behaviors.

Strategy: Set Boundaries & Practice Assertiveness

Setting clear boundaries with family members about your body and eating habits can help mitigate harmful situations. If someone comments on your weight, appearance, or eating behaviors, politely but firmly explain that you prefer not to discuss these topics and that such comments are unhelpful. It can also be beneficial to proactively communicate your needs to family members and ask them ahead of time to avoid making comments about physical appearances, food intake, and dieting. It is important to note that comments that some people consider to be compliments can be harmful to someone struggling with disordered eating. Finally, this is a time to lean on social connections who are supportive and understanding of the challenges you are experiencing.

Putting It All Together

This can be a challenging time of year, but putting these strategies into practice can help alleviate some of the anxiety around eating habits during the holidays. The most important strategy is to practice self-compassion and give yourself grace during this time. Check back next week for more strategies.

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