If you are facing these challenges, please know that you are not alone. I see you and am sending you so much compassion during this difficult time.
At Becoming Anchored, we are here to provide hope and support you on your wellness journey. We understand how challenging recovery can be, however, we believe you are capable of cultivating resilience through mindfulness and self-compassion.
5 Mindful Strategies for Eating Disorder Recovery During the Holidays
I hope these mindful strategies will help you navigate mealtime during the holidays with more hope and peace.
1. Plan with Intention
While diet culture can promote consolidating or skipping meals, it is important to stay consistent with your meal plan. Further, being intentional about your meal plan before holiday celebrations can be incredibly helpful.
Your intention may be to focus on the flavors, engage in meaningful conversations, or acknowledge any emotional or physical discomfort during the meal.
Cope ahead with support people you can reach out to before and after a meal. Intentionally prepare for how you can engage in a recovery-oriented behavior at each meal. Celebrate the victories, no matter how small.
Planning with intention allows us to cultivate a greater awareness and gives us an opportunity to practice self-compassion.
2. Create Mantras
I gently invite you to develop a list of mantras that resonate with you and help you stay grounded during meals. Mantras can be used before, during, or after a meal as a reminder of your strength and resilience.
Here are some compassionate examples:
“I can resist the urge to engage in eating disorder behaviors.”
“Emotional distress is temporary and I am capable of sitting through it.”
Mantras provide much-needed support during difficult moments.
3. Cultivate Mindfulness During Meals
I kindly challenge you to keep your attention on your own plate and your own experience during holiday festivities.
In our society, comparison is prevalent and it is easy to get caught up in comparing food choices and portion sizes to others. Staying focused on your meal, hunger, and fullness cues can help you stay grounded in your recovery journey.
By doing so, you are cultivating mindfulness to your own thoughts, emotions, physical sensations, and any urges that may arise. This practice can be done not only during meals but also at any point during the holidays to maintain self-awareness and attunement.
4. Handling Diet Culture Comments
During holiday gatherings, diet culture comments may arise. Prepare for those situations and decide how you would like to respond. Do you feel comfortable using your voice to change the subject or would you rather step away and go to a different room?
Identify what works best for you in the moment and make a plan to address these comments proactively. While we cannot anticipate every situation that may arise, preparing and planning ahead supports us in feeling empowered in the moment.
If you struggle to set boundaries, we invite you to join our How to Practice Healthy Boundary Setting course. Taught by a licensed therapist, you will learn how to:
- Prioritize and communicate your needs
- Transform conflict into positive outcomes
- Implement self-care
- Strengthen your connection to others
You can register for this course here.
5. Staying Anchored
One of the most empowering steps you can take in your recovery is to stay true to your meal plan, even if others around you are engaging in disordered eating. Staying anchored in this is a powerful way to assert ownership over your recovery journey.
Additional Resources
Diet Culture as Seasons Change:
In this earlier season of the Becoming Anchored podcast, we explore the subtle and overt ways diet culture infiltrates our daily lives.
Join us as we foster self-compassion in the face of societal pressures and find joy in our bodies without succumbing to our harmful narratives.
Empowering Affirmation:
“I am capable of sitting through meals even when I am experiencing a distressing emotion.”
Friend, I am wishing you a holiday season filled with self-compassion and the strength to maintain your recovery.
Becoming Anchored in Hope,
Laura
LPC-MHSP, CEDS-C, ACS, NCC
At Becoming Anchored Co., we are dedicated to supporting individuals on their journey toward personal growth and well-being. Our mission is to provide tools and insights that foster resilience, connection, and authenticity.
Our evidence-based resources, including our podcast and courses, are designed to empower you. We have also curated a selection of thoughtfully designed products to help you stay anchored – that you can wear on your path to discovery and growth.
We believe in the importance of creating a nurturing and inclusive environment where every story is valued and honored. Join us in our commitment to thriving and flourishing together.
