Navigating the Holidays in Eating Disorder Recovery

Source: Photo by Priscilla Du Preez on Unsplash

Ah, the holiday season. For many, this time of year means gatherings, special meals, and endless photos in which someone inevitably says, "Wait, let’s try that again, but this time, everyone smile naturally!"

But for those in eating disorder recovery, the holidays can feel like a marathon of challenges: unsolicited comments about food or bodies, tense mealtime dynamics, and, of course, the relentless noise of New Year’s Resolutions. You know the ones: promises to "fix" your body, "cleanse" your diet, or “reset” your life. Spoiler alert: You don’t need fixing, cleansing, or resetting.

So how can you protect your recovery and find moments of peace during what might feel like a chaotic season? Let’s dig into some practical, humor-filled strategies that honor your journey.

1. Recognize That Diet Culture Never Takes a Day Off

Diet culture loves to disguise itself as holiday cheer: "Enjoy the cookies now because we’ll all be starting our diets on January 2nd!" These messages aren’t just exhausting; they’re insidious. They perpetuate the lie that your body is something to fix, which is harmful to all, but especially to those recovering from an eating disorder.

Instead of engaging, try this mantra: I don’t owe anyone an explanation of my choices—food, body, or otherwise. Remind yourself: I’m allowed to exist as I am without explaining or justifying my choices. Diet culture doesn’t deserve your energy.

2. Set Boundaries Like It’s Your New Superpower

It’s practically a holiday tradition for someone to make unsolicited comments about food or bodies. You might hear:

• “Wow, you’re really going for seconds?”
• “You’re so good for skipping dessert!”
• “I’ll have to work this meal off tomorrow.”

Have a few responses ready to shut down this nonsense:

• “I’m listening to what my body needs—how about you?”
• “Let’s focus on the company, not the calories.”
• Or the classic: “Thanks for your input, but I’m good!”

3. Beware of the Camera Roll Apocalypse

Holiday pictures are the ultimate double-edged sword: cherished memories on the one hand, potential fodder for body critique on the other. Here’s the deal: You deserve to exist in photos exactly as you are.

If you feel uneasy, try shifting your focus. Instead of critiquing yourself, think about the memory being made. Years from now, you’ll treasure the laughter, connection, and joy—not whether your smile was symmetrical or your outfit looked “just right.”

4. New Year, Same Diet Culture Nonsense

The New Year often brings a wave of diet culture propaganda. Ads shout, "New Year, New You!" But here’s the truth: You don’t need a “new” you. The current you is just fine.

Set resolutions that actually nurture you, like:

• “Spend more time with people who energize and uplift me.”
• “Try a hobby that’s purely for fun, not productivity.”
• “Take regular walks—not to ‘burn off’ anything, but to notice how the air feels on my skin.”

5. Create Your Recovery Toolkit

Holidays require a game plan. Assemble your recovery toolkit like you’re prepping for a big game (because, in some ways, you are):

• Buddy system. Text a trusted friend for a pep talk before tricky events.
• Pre-event grounding. Take a moment to breathe, journal, or even hum your favorite holiday tune to yourself.
• Exit strategies. Know when it’s okay to step away—whether it’s leaving the table, the room, or even the event.

6. Find Humor in the Chaos

Sometimes, the best way to handle the holidays is to lean into their absurdity. Did someone call a salad “decadent”? Did Uncle Joe really say carbs are the enemy while going back for more pie? Let yourself chuckle. Humor can be a powerful antidote to stress.

Final Thoughts

The holidays are messy and magical, overwhelming and heartwarming. And yes, they’re laced with challenges—especially when you’re navigating recovery. But remember: Your recovery isn’t just about surviving the season; it’s about reclaiming joy, connection, and freedom from the insidious grip of diet culture.

So raise a mug of hot cocoa, tea, or your favorite comforting drink to the most important resolution of all: honoring your recovery and treating yourself with compassion—not just for the holidays, but all year round. Cheers to that!