Many people have mixed feelings about the holiday season - while it can be a time of joy there can also be significant challenges for people with eating disorders or body image concerns.
These challenges can be even more intense when you’re planning to go away for holidays, or to visit family. Time away from home can bring changes to routine and daily activities; spending time with different or more people than usual; different food availability or access; increased social eating; and reduced access to usual coping strategies or activities. We’ve put together some suggestions to help prepare for the holiday season.
Food and eating suggestions
Discuss your holiday with your treatment team, and problem solve to make a plan together
Where possible, plan at least some of your meals, and think about when you might eat out or do your food shopping
Have some easy options available while travelling, pack snacks or foods you’re more comfortable and familiar with and use these as a back-up when needed
Work with your Dietitian to consider what a balance of safe and challenging foods might be like for you during the trip
Pack clothing you feel most comfortable in
Support suggestions
Have a trusted person you can debrief with - a friend or family member. It’s ok if the person isn’t with you on the trip, plan some phone check-ins with them if needed
If you know you need plenty of alone or quiet time, let the people around you know and plan it in advance
Think about different types of supports outside your immediate network, e.g. helpful social media accounts, helplines or online chats (see below)
When you’re in social eating situations, trying to focus your attention on being present with the people around you and use this as a distraction to help you avoid over-thinking about food
Coping suggestions
Think about distractions or activities you find helpful at home which you could take with you, e.g. journalling, knitting, reading, puzzles
Write yourself a list of helpful coping strategies which you can use as a reminder when things get difficult, e.g. distraction, urge surfing, challenging thoughts, mindfulness or self-compassion practices
Prepare some resources to keep you motivated while you’re away, e.g. podcasts, books, social media accounts. Check out our inspiring links
Where possible, try to pay attention to things you enjoy or feel grateful for while you’re away, e.g. being able to travel, basking in the sunshine, spending time with people you care about
Remember this is a temporary situation and you will soon be back in your familiar comfort zone
