Navigating the Christmas Season when you struggle with disordered eating or an eating disorder
Christmas is one of my favourite times of year. It is wrapped in nostalgia, excitement, family time, and delicious food. But it can also be very difficult for anyone who struggles with disordered eating.
As I battled my own eating disorder many years ago, Christmas was a time I dreaded. I felt triggered with all the decadent food around and the plethora of social events. I felt like I was set up to ‘fail’ on my goals of eating ‘healthily’ and exercising ‘enough.’ My rules were extremely rigid and did not allow for flexibility.
Thankfully, I am now fully recovered and help others improve their relationship with food. If you’re feeling anxious about the extra mince pies, chocolates, and mulled wine, read on below for some helpful tips.
Remember that food has many purposes
As human beings, we need food to survive and we need enough nutritional variety to be in optimum health. But it’s not just fuel, and there is a lot of research to show that counting calories, and obsessively tracking macronutrients can actually trigger disordered eating.
There are so many other reasons for food. It can be a source of pleasure – think of a warm mug of hot chocolate and marshmallows on a frosty afternoon. Don’t underestimate the role of taste and texture in satisfaction. We can eat a lot of food and not feel satisfied if it is missing these components.
It also provides connection through social occasions– birthday parties, Christmas dinners, work nights out. Rather than focus on the food, embrace the opportunity to connect with others.
We use food to celebrate – birthday cakes, champagne. Rather than worry about the calorific component, embrace the opportunity to celebrate with your loved ones.
Nostalgia – Food can trigger wonderful memories. When I think of Christmas, I think of chocolate oranges and tangerines in my socking, and little fruit decorations my grandmother made out of marzipan and food colouring. What can you think of?
Find joyful movement
We all know that exercise is important for our bodies. It can build strength, increase flexibility, improve our sleep, and is excellent for our mental health. Some people view exercise purely as a way to ‘burn off’ calories, or justify what they ‘allowed themselves’ to eat. Try to shift the narrative away from punishing yourself for eating, and embrace the opportunity for a Christmas walk. Find movement that you enjoy, not that you feel you ‘have’ to do. And if you can’t get outside, have a boogie with your kids in the living room.
Overeating is normal
Remember that it’s normal to overeat occasionally. Our bodies are very clever – if you listen to your hunger and fullness cues, it’s unlikely you will keep overeating. If binge eating or comfort eating are behaviours you feel unable to stop, please do reach out and I can help you find some other coping strategies.
Talk to someone
If you are feeling anxious about the festive period, whether that be because of all the food around, the lack of routine, or the finances, a problem shared is a problem halved. Seek support and give your loved ones suggestions on how they might be able to help. There are also many helplines and charities available to support your specific needs.
Remember that your worth is not defined by your body or how much you eat!
We live in a world that puts an excessive amount of pressure on looking and eating a certain way. Every body is unique, and every person is valuable. What you eat does not make you a good or bad person. I hope you can enjoy this season remembering that you are amazing just as you are.
If you struggle with disordered eating or poor body image and would like to improve your relationship with food and your body, I can help. I provide a non-judgemental space to discuss your goals and work towards a place of food freedom. Email me on info@mayyoumend.com to arrange a free discovery call.
This blog is a copy of an article I wrote for the Christmas edition of Chapelton Chat (issue 6).
