Navigating Christmas when living with an Eating Disorder
As the end of the year approaches, holiday celebrations can stir up a mix of emotions - especially for those living with an eating disorder. This season often brings social gatherings, family events and traditions that centre around food. While these moments can be meaningful, they may also feel overwhelming, stressful, or anxiety-provoking.
We want to acknowledge the very real pressures and expectations that can arise at this time of year, and the profound impact they can have on anyone struggling with food or body image. This resource is designed to offer practical, compassionate support to help ease some of the challenges that may come up during the festive season.
Practical Strategies for Coping with the Holiday Season
1. Step back from food-related tasks if needed
If meal planning or food preparation heightens anxiety, give yourself permission to opt out. This might include tasks such as menu selection, grocery shopping, cooking, or preparing shared meals.
2. Create predictability with meals
Planning meals in advance can reduce decision fatigue and help increase your sense of safety around food. A predictable structure often makes the day feel more grounded.
3. Involve a trusted support person
Speak with a family member or close friend ahead of time about what you need. Ask them to support you in ways that feel meaningful—whether that’s checking in privately, helping redirect conversations, or simply standing beside you during challenging moments.
4. Consider food safety plans
If binge eating urges feel heightened, collaborate with a supportive person to decide where food will be stored so it’s not overly accessible. This can help reduce overwhelm and create a sense of calm.
5. Share information with guests (if appropriate)
It may be helpful to provide basic information about eating disorders to those attending the event. This can help others understand potential behaviours or emotional responses and reduce pressure or unhelpful comments.
6. Use a “food role model” or ask for help with plating
To support portion adequacy, you may choose to have a trusted person serve your meal. Alternatively, you can plate your food similarly to a “food role model,” aiming for balance between proteins, carbohydrates, and colour on the plate.
7. Try a mindful eating moment with one food
If it feels safe, choose one food at the meal to slow down with. Take a moment to notice its smell, temperature, colour and texture. As you take a bite, focus on the sensations—taste, temperature, mouthfeel—and gently redirect your attention back to the experience if your mind drifts. This isn’t about eating less or eating more, but about supporting connection, grounding, and reducing anxiety through your senses.
8. Prepare a list of distraction or regulation strategies
Have a toolkit ready for before, during or after mealtimes. Choose activities that help regulate your nervous system—music, a board game, colouring, a fidget toy, or watching a movie can all be helpful.
9. Limit time sitting around food
If lingering at the table increases anxiety, plan activities that encourage movement or creativity. These can still foster connection without the added stress of being near food for long periods.
10. Create a clear support plan
Before attending any event, outline a gentle, realistic plan for yourself. Communicate it to a trusted person so they can help you stay grounded if things feel difficult.
A Final Note on Self-Compassion
Above all, try to approach yourself, and loved ones who may be struggling, with empathy and self-compassion. The holiday season can be challenging for many reasons, and it’s okay if your experience doesn’t look like everyone else’s. Meeting yourself where you are, with understanding and kindness, is one of the most powerful gifts you can offer during this time of year.