How to Enjoy Your Holiday in Binge Eating Recovery

December 4, 2016 Grace Bialka

Working on eating disorder recovery during the holidays can be stressful. Here I share tips to help keep the holidays fun and eating disorder anxieties at bay.

Holidays in binge eating recovery can make the season even more anxiety-triggering. This time of year is especially food-filled and it can be tempting to dig in full force. It is important to remember what you are working towards and keep on your path toward binge eating recovery even during the holidays.

My Holidays in Binge Eating Disorder Recovery

For years and years, the holidays were a time filled with anxiety, shame, and all sorts of confusion. I would daydream about the amount of delicious treats I would be surrounded by when I was gathered among friends and family. With the excitement came the worry of whether I would be able to control myself when at these events.

I can remember having to completely avoid the food area of where ever I was because I was so nervous that I would consume one thing and not be able to stop. I was not able to enjoy the company of those around me because my mind was so fixated on food. I always wondered what the "normal" amount to eat was and whether I was overdoing it. I was so concerned that others would notice how much I was eating and judge me.

In reality, no one was paying attention to what I did or did not put in my mouth. Eating disorders can fill your head with paranoia and the thought that everyone knows exactly what is going on in your mind. It makes me upset that I've spent so many holidays facing a battle in my mind and was unable to appreciate the people surrounding me.

Now in recovery from binge eating disorder, I have been able to figure out ways to navigate the holidays with binge eating recovery and without a large deal of stress and anxiety.

How to Plan for Holidays in Binge Eating Recovery

  • Getting an idea of what will be served is a great way to help plan what you will eat and lessen the confusion of what or how much you should have.

Since I follow the meal plan set out by my dietitian, I think of what foods being served will fulfill my plan and eat accordingly throughout the rest of the day. To make sure I don't restrict, I get everything required for my plan during the other parts of the day.

  • Have a support person during the holidays and stay accountable.

Generally, my mother or a friend will be this person for me. I let them know ahead of time my worries or concerns as well as what is an appropriate amount for me to eat. When you do this you have made yourself accountable for not going overboard or not eating enough.

  • Remember it is absolutely okay to treat yourself.

Working on eating disorder recovery during the holidays can be stressful. Here I share tips to help keep the holidays fun and eating disorder anxieties at bay. It took me a long time to fully allow myself to do this but this part is oh-so-important. Have that treat you've been craving, have an extra cookie, it's okay. I sometimes think that because I have a meal plan that I have to adhere exactly to its guidelines. However, I am told constantly by my treatment team that treating yourself every once in a while is completely alright and it actually demonstrates more normal eating behavior.

I hope these tips can help to make your holiday season a more pleasant experience. This is a time to make memories and enjoy those around us. Don't let your eating disorder get in the way of that. You deserve to remember these times as fun and exciting rather than remember how much your eating disorder brought you down.

I wish you all a great season. Stay strong, be gentle with yourself, and always remember what you are working towards. You can successfully navigate binge eating disorder during the holidays.

Find Grace on Twitter, Facebook, Google+ and on her personal blog.

APA Reference
Bialka, G. (2016, December 4). How to Enjoy Your Holiday in Binge Eating Recovery, HealthyPlace. Retrieved on 2024, July 19 from

Author: Grace Bialka

Grace Bialka is a dance teacher and blogger in the Chicago suburbs. She graduated with a BA in dance from Western Michigan University. Grace has lived with an eating disorder and depression since the age of 14. She began writing in hopes of spreading awareness about eating disorders and mental illness. She firmly believes in the healing power of movement. Find Grace on TwitterFacebook, and her personal blog.

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