Coping with an Eating Disorder During the Holidays: A Survival Guide

At Holistic Behavioral & TMS Therapy, psychiatric mental health nurse practitioner Lawrence Abah, MS, MSN, PMHNP-BC, FNP-BC, FPA, and our team of mental health specialists understand that the holidays can be especially difficult for those living with eating disorders.

Between family gatherings, food-focused traditions, and changes in routine, even those in long-term recovery can feel triggered.

If you’re struggling with anorexia, bulimia, binge-eating disorder, or another disordered-eating pattern, the holidays can amplify fears about food, weight, and body image. It’s not just the meals themselves, it’s the commentary, comparisons, and emotional expectations that often accompany them.

The good news is that with the right preparation, support, and mindset, you can navigate this season without losing ground in your recovery.

Why the holidays can make eating disorders worse

People with eating disorders face unique challenges this time of year. Food is central to almost every gathering, and diet-focused talk is everywhere, from social media posts about “earning your holiday meal” to relatives commenting on weight or appearance.

Common triggers include:

• Food-centric events and family meals that create pressure or fear
• Comments about body shape or weight, even if meant as compliments
• Disrupted routines that make it harder to maintain meal plans or structure
• Travel or lack of privacy, which can increase anxiety or limit access to coping tools
• Perfectionism or guilt, leading to restrictive behaviors or binge episodes

For many, the emotional load of the holidays — stress, grief, social expectations — combines with these physical triggers, creating the perfect storm for relapse.

Your holiday survival guide

Preparation is your key to maintaining stability and self-compassion during the holidays. Here are six practical ways to protect your progress and support your well-being.

1. Create a plan (and share it with your support network)

Before gatherings begin, identify your biggest stressors and plan coping strategies. Decide which events you’ll attend, what boundaries you need, and who you can reach out to if things get overwhelming. 

Let a trusted friend, one of our licensed therapists, or a family member know your plan so they can help you stay grounded when anxiety rises.

2. Set clear boundaries

It’s OK to excuse yourself from food-centric conversations or politely change the subject. Phrases like “Let’s talk about something else,” or “I’m focusing on how I feel, not how I look,” can redirect unhelpful dialogue. Protecting your mental space isn’t rude, it’s necessary.

3. Focus on connection, not consumption

Try to shift the emphasis of gatherings away from what’s on your plate to who’s around your table. Engage in activities that bring meaning: decorating, playing games, volunteering, or spending time outdoors. Reconnecting with purpose can reduce fixation on food and body image.

4. Keep your structure when possible

Stick with familiar routines that support your recovery, such as regular meals, hydration, movement, journaling, or therapy appointments. The more consistency you keep, the less likely you are to fall back into old patterns.

5. Use grounding and coping techniques

When anxiety or guilt surfaces, pause and breathe. Practice mindfulness, progressive muscle relaxation, or brief affirmations such as, “My worth isn’t defined by what I eat.” Having calming tools on hand helps you stay in the moment instead of reacting to stress.

6. Be gentle with yourself

Perfection isn’t part of recovery. If you struggle or relapse, it doesn’t erase your progress, it’s a sign to reach out for help and recalibrate. Compassion, not criticism, keeps recovery moving forward.

Supporting someone you love with an eating disorder

If you’re a family member or friend, your words and presence matter more than you realize. You can help by:

• Avoiding comments about weight, diet, or appearance
• Offering emotional support rather than food-focused advice
• Asking what’s helpful for them before gatherings begin
• Focusing on connection and conversation, not plates or portions

Your steady, nonjudgmental support can make the holidays more manageable — and more hopeful — for your loved one.

How Holistic Behavioral & TMS Therapy can help

At our offices in Chicago and Aurora, Illinois, and Las Vegas, Nevada, we provide compassionate, evidence-based care for individuals managing eating disorders and co-occurring conditions such as anxiety or depression.

We take a holistic approach that combines medication management, psychotherapy, and nutritional collaboration to restore healthy brain function and emotional balance.

Our goal is to help you rebuild a peaceful relationship with food, one rooted in self-respect and freedom, not fear. Whether you’re in the early stages of treatment or maintaining recovery, we’re here to support your mind, body, and spirit this holiday season and beyond.

Call Holistic Behavioral & TMS Therapy or schedule an appointment online today to connect with our specialists and begin a compassionate, whole-person treatment plan that helps you stay grounded, supported, and well through the holidays and into the new year.