Managing the Festive Season when you are struggling with your eating

The festive season is in full swing, which, for many people, is their favourite time of year.

However, it can also present significant challenges for those living with binge eating or Bulimia.

Everything seems to be food-focused, doesn’t it?

People give gifts of food (food is love).  From food-focused parties to disrupted routines, this time of year can feel overwhelming.

It can be too easy to struggle in silence and try to please everyone else at the expense of your recovery and wellbeing.  

This is a time for you to focus on yourself and your needs. This isn’t selfish it’s self-care.

Here are a few strategies to help you through the next few weeks.

1. Set Boundaries That Work for You

• Plan ahead: If attending gatherings feels stressful, plan how long you’ll stay and think about who you might be able to lean on for support. 
• Say no when you need to : It’s okay to decline events that feel triggering or draining.
• However- Eating disorders can drive social isolation. If you feel that you are self- isolating and this is negatively impacting on you, think about what makes you happy and allow some time for you to do a few things that you enjoy with others that don’t focus on food.

2. Focus on Connection, Not Food

• Although it might feel that everything is about the food- it doesn’t have to be. Redirect the focus to meaningful conversations, activities, or traditions that don’t revolve around eating. Suggest group games, walks, or anything that you might enjoy!

3. Manage Triggers in Advance

• Create a coping toolkit: Identify grounding techniques, such as tapping, deep breathing, journaling, or calling a trusted friend; whatever works for you. Use the support networks at the bottom of this page, That is what they are there for!
• Communicate your needs: Let close friends or family know how they can support you during meals or get- togethers, especially when someone is going to be there who you can find “triggering”.  

4. Practice Mindful Eating

• This can be difficult when you are in the throes of binge eating or purging or at the beginning of your recovery- many people will not be able to practice this easily. If this is where you are, concentrate on eating something  regularly- leaving no more than 3-4 hours maximum between eating. Aim to eat balanced meals throughout the day to prevent extremes of hunger and fullness. Do not go all day without food to try and “save” calories- it’s a key trigger for bingeing.
• Pause to breathe: Take moments to check in with yourself while eating, noticing how the food makes you feel without judgment.

5. Stay Connected to Support

• Don’t hesitate to reach out to your therapist, support group, or helpline. However, your therapist may well be unavailable over the festive period so you might want to look at other mechanisms for support such as the helplines below.

6. Prioritise Self-Care

• Schedule daily “me-time” to rest, reflect, and recharge. Whether it’s a walk, a book, or a favourite film, give yourself some protected time if you can.

This is just a few days

• These next few days are just a few days. That’s it. It’s OK to feel a bit wobbly because the weight of expectation to have fun, to eat, to overeat, to be with people and feel that everyone should have  a wonderful time, and if that isn’t happening there is something wrong with YOU- that is not true.  Tell yourself that it’s okay and normal to have difficult times and these do not define you, nor will they impede your recovery journey.