Navigating Thanksgiving with an Eating Disorder

Holidays like Thanksgiving can be a joyous time of year where we celebrate all we are grateful for and get to connect with loved ones over a delicious meal. But for those working through an eating disorder, it might be a day that is dreaded and feared.

As a dietitian who works with individuals who have disordered relationships with food, I understand the unique challenges that Thanksgiving can pose for individuals with eating disorders. This can look like dreading conversations about diets or body size, navigating the feelings that come up when eating socially, having to challenge foods that feel scary to us, and many other things. To prepare for this day, let’s explore some strategies to navigate this holiday with compassion, self-care, and a focus on well-being.

Prepare a Game Plan for the Day

1. Lean on Your Support System: Whether it’s a dietitian, therapist, or a trusted friend, create a plan together. Identify potential triggers, practice mindfulness techniques, and have a crisis plan in place if needed. Consider rehearsing how to vocalize your discomfort and disordered thoughts with someone you trust.

2. Start the Day with Mindfulness: Begin your day with intention. Engage in grounding practices, such as deep breathing or meditation. Set a positive tone for the day by focusing on self-compassion and gratitude.

3. Make a Meal Plan for The Holiday Meal (If Helpful): This tip might not work for everyone and it may not always be possible to know what will be served ahead of time. But if you do know, try to plan how you will fill your plate in a way that meets your individual needs and is approachable for you. This will be one less thing to worry about the day of and takes the stress of the decision making process out of this meal. If you are feeling a challenge, try to incorporate some intuitive eating and honor your cravings. But if not, thats okay! Rely on your plan when in doubt.

4. Practice Navigating Tricky Conversation: If some of the people at Thanksgiving are difficult to see and speak to for any reason, come up with conversation starters that will move the conversation in a direction of your choice. You can also change the subject at any point, set a boundary if it feels right, or have an escape plan for when conversations get uncomfortable.

Shift Your Focus

Thanksgiving can be so much more than just a meal.

1. Create Non-Food Traditions: Establish family traditions that don’t involve food. Maybe it’s a post-meal game of Monopoly, a gratitude circle, or a nature walk. Engaging in non-food activities can help shift the focus away from anxiety-inducing thoughts.

2. Prioritize Connections When and If Possible: Try to connect with and enjoy your time with those around you. Engage in meaningful conversations, share stories, and connect with loved ones that you might not get to see very often.

Self-Compassion Is Key

1. Be Kind to Yourself: If you find yourself struggling, practice self-compassion. Acknowledge any challenging emotions without judgment. Remind yourself that recovery is a journey, and setbacks don’t define your progress.

2. View this Holiday as a Recovery Win Regardless of the Outcome: Regardless of how this holiday goes for you, give yourself credit for challenging something difficult. Use whatever happens as information and motivation to keep pushing forward.

Remember, Thanksgiving is about more than food—it’s about gratitude, connection, and shared moments. Approach the day with self-love, and honor your unique path toward healing. If you or a loved one are struggling with relationship with food, schedule a free discovery call or an initial assessment through the "Book an Appointment" tab.