Navigating Recovery During the Holidays

Author: Cindy Binions B.A. ICF

The holidays are often described as magical, cozy, joyful and full of togetherness. While those things can be true, this season can also bring unique challenges for someone navigating recovery from an eating disorder. If the holiday season feels complicated, know you are not alone. With some planning, support, and self compassion, it is possible to move through the holidays in a way that honours your ongoing recovery.

Expect some bumps along the way: Recovery does not take a holiday break. This time of year can stir up old emotions, increase anxiety around food or pull you toward past patterns. If a slip or difficult moment happens, try to reframe it as new information and a learning opportunity. What did it teach you? What support can help you move forward? What is your next best recovery step?

Reconnect with your values: Check in with yourself about what truly matters to you this season — perhaps connection, creativity, rest, spirituality or kindness. Lean into traditions that support those values such as decorating, crafting, cozy movie nights or meaningful conversations. What values do you want to actively prioritize?

Set boundaries that protect your peace: Holiday schedules can fill up quickly, give yourself permission to say no to events that may feel overwhelming or draining. It is okay to prioritize protecting your energy and limiting time with people who trigger you. How can you plan ahead for conversations or environments that may be challenging?

Stick with your meal plan: Holiday meals may feel challenging, and your body still needs consistent nourishment. Try to keep your meals and snacks regular, even if you are traveling or the menu looks unfamiliar. What support do you need to help keep snacks and meals consistent?

Prioritize self-care and compassion: There us a lot of busyness during the holidays, which makes it even more important to find time to rest and soothe your nervous system. That might look like reading, taking a warm bath, journaling, listening to calming music, or simply stepping away from noise and stimulation. How can you be kind to yourself - the same way you would be kind to someone else?

Stay connected: Isolation gives the eating disorder more room to pull you off track. Check in with supportive loved ones, reach out to your treatment team when possible and create a plan for who you can contact if things feel heavy. What can trusted people do to support you?

The holidays may bring challenges, but they can also bring moments of fun, connection, grounding and hope. Every choice you make to care for yourself is a powerful step toward continued healing and recovery throughout the upcoming holiday season.