Navigating Holiday Meals and Stress During Eating Disorder Treatment
The holidays are often described as “the most wonderful time of the year” — but for anyone in eating disorder treatment, that phrase can feel loaded. Between food-focused gatherings, comments about bodies, and disrupted routines,
this season can stir up a lot of stress.
As an eating disorder therapist, I want you to know that if you’re feeling anxious about upcoming meals or gatherings, you’re not alone — and there’s nothing wrong with you. These challenges make sense, especially in a culture that ties food to celebration and community.
Here are a few gentle ways to navigate the holidays while protecting your recovery and peace of mind:
1. Reconnect with Your Treatment Team Before Big Events
If you’re currently in eating disorder therapy, reach out to your therapist or dietitian to review your holiday plan. This could include identifying specific foods that feel safe, talking through meal structure, or creating an accountability plan for stressful moments.
Your team is there to support you — not just in session, but through real-life moments that test recovery.
2. Plan for Predictable Triggers
You probably already know what tends to trip you up: certain foods, family comments, or even traditions that revolve around overeating or restricting. Write those down and think about how you want to respond.
A few examples:
If someone comments on your plate, you can say, “I’m focusing on listening to my body today.”
If talk turns to diets or calories, excuse yourself to get a drink or change the subject.
If being around certain foods feels overwhelming, ground yourself with deep breaths, name five things you can see, or step outside for some air.
Preparation isn’t avoidance — it’s protection.
3. Focus on Connection, Not Comparison
It’s easy to feel consumed by thoughts about what’s on your plate or how your body looks. When you notice that happening, gently shift your attention outward: ask a loved one about their year, compliment someone’s new recipe, or share something you’re grateful for that has nothing to do with food or appearance.
Recovery thrives in connection, and connection grows when we stay present with the ones we love.
4. Stick to Your Meal Structure
In eating disorder therapy, we often talk about how predictable nourishment helps regulate mood and prevent urges to restrict or binge. The holidays don’t need to throw that structure out the window. Eat regularly before gatherings instead of “saving up” for a big meal. Your body deserves steady care, not feast-or-famine cycles.
Balanced nourishment makes it easier to enjoy the event and stay emotionally grounded.
5. Give Yourself Permission to Step Away
It’s okay to take breaks. You don’t have to power through every conversation or sit at the table when you’re feeling overwhelmed.
Go for a short walk, listen to music, text a supportive friend, or step outside to breathe. Regulation isn’t about white-knuckling your way through, it’s about knowing when to pause.
6. Remember: Recovery Isn’t Linear
If things don’t go perfectly, that doesn’t mean you’ve failed. One hard meal or challenging moment doesn’t erase your progress. Talk it through with your therapist, learn from the experience, and keep moving forward.
Healing takes persistence, compassion, and flexibility; three things that matter more than perfection.
Final Thought
The holidays can bring up complicated emotions — joy, grief, anxiety, hope — sometimes all at once. The fact that you’re thinking ahead and preparing for these moments is a sign of strength.
You deserve to experience this season with as much peace and presence as possible. And if you need extra support, eating disorder treatment can help you build the tools to do just that — one meal, one moment, one breath at a time.
Let us support your journey by connecting with one of
our eating disorder therapists in Cedar Rapids, Des Moines, or virtually anywhere in Iowa!
