Holidays can be Particularly Difficult for Healthy Eating
As the holiday season approaches and we are surrounded by friends, family, and lots of food, many people that struggle with disordered eating can be triggered. Here are some ways in which you can try to cope with this challenge on Thanksgiving:
Treat Thanksgiving or other family gatherings involving food like any other day
This means that even though there is going to be a lot of food around and lots of treats and snacks, try and stick to a regular eating schedule. Regular meals and keeping yourself hydrated can help you avoid disordered eating behaviors. Don’t fall into the trap of skipping lunch so that you can gorge on a big holiday dinner. Instead, have a solid healthy lunch so that if you do opt to try some of the more calorie-dense items at the gathering, you will likely eat less of it.
Set boundaries for yourself
If there are certain foods that trigger maladaptive eating, plan ahead and have alternatives available while you avoid the triggers that will be present. This is particularly challenging because the environment you are in is critical to long-term success. Try to control what you can in the environment you are in – arrange your options near where you are sitting so that you are less tempted by specific food triggers. In particularly difficult situations, set a specific time for yourself to be at the gathering, let others know, and follow through with your decision.
Take self-care breaks and time outs throughout the day
If you start to feel uncomfortable at any point throughout the day, you can take short breaks for some self-care and reorient yourself. These breaks could be a short walk, some breathing exercises, listening to a supportive podcast, or simply getting some fresh air.
Ask a friend or family member for extra support
If you can, reach out to a friend or family member for extra support before the big day. If you start to feel uncomfortable or triggered during Thanksgiving, you can take a small break with them or use them as a way to get away from triggering foods, people, and conversations.
Dealing with disordered eating is challenging, and overcoming these cycles takes time. So, if you have a difficult time during the holidays, remember to not be too hard on yourself. Do what you can in the moment, and if there are any setbacks, try to fall back into your regular routine right away. This can be a slippery slope, and it’s very important that you don’t let it become the new norm.
Matthew A. Webster, MA, MS, ED.D, LPC
Martin Counseling, PLLC in Katy, TX.
Dr. Matt Webster is a professional educator, nutritionist, and therapist located in the Houston, Texas area. He specializes in couples therapy, sexuality, and maladaptive eating patterns with a focus on the role of nutrition. More About Matt >>
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