How To Manage the Holidays when Recovering from Binge Eating Disorder
When you're recovering from binge eating disorder, the holidays can be difficult due to heightened temptations and expectations.You should be thinking about your meal planning each day.It's better to be prepared before you head out to holiday parties.When you need help, make sure to reach out to your support system.Take some time to relax and de-stress.
Step 1: There is a plan for eating each day.
Continue with your routine for the rest of the day.If you have been working with a doctor or a nutritionist to plan your meals, make sure you review your schedule each day around the holidays.You should remind yourself of your recovery goals.Take a picture of what your day will look like.Don't deprive yourself if you change the timing of when you eat if there is a family gathering or holiday party coming up.You should know yourtrigger foods.Talk to your friends and family about your diet plan if you think you will have more difficulty around them during the holidays.People want to be accommodating.If you want to keep up with your recovery goals, review a journal or meal plan frequently.If you want to avoid a cycle of guilt and bingeing try not to restrict yourself.Fruits, vegetables, and whole grains are included in healthy foods.
Step 2: Before a holiday party, don't skip meals.
If you want to restrict your food intake before the holiday feast, think again.If you have an empty stomach, you are more likely to feel hungry.When presented with a lot of food, you're more likely to overindulge.If you want to avoid skipping a meal before a holiday dinner, eat your regular meals such as breakfast or lunch.Before heading out for a holiday party, have a small snack that reduces your cravings.You can choose a bag of almonds, low fat cheese, or yogurt.It's a good idea to choose fruit and veggie slices for a snack.
Step 3: It's important to focus on eating well.
Slow down and savor your food when you are aware of your eating habits.You can appreciate and think about the food that enters your body.It can be helpful for those with aversions to eating around the holidays.If you want to feel more in the rhythm of practicing this at parties or social dinners, consider practicing at home.Slowly eating an orange is one example of this exercise.Break up the orange into slices once you have peeled it.People, electronic devices, and other things distract you and cause you to lose focus.At a time, put one orange slice in your mouth.Close your eyes and focus on the taste and texture of the orange.You can feel more connected to your food through this slow process of eating.
Step 4: Don't deprive yourself completely.
The desire to restrict yourself from holiday goodies may make you more likely to binge.Consider eating some of the foods presented at holiday parties and large gatherings.If you want to stay on track, talk to your doctor about how to have a few treats.Some goodies can still provide you with some satisfaction even if certain foods are not the best option.If you feel like you should not have eaten, give yourself a break.Relax and enjoy the holidays.It isn't bad to use food as a source of comfort.It becomes a bigger problem when it's your only source of comfort.
Step 5: The focus should be on your successes.
The smallest success is a cause for celebration.If you successfully get through a holiday meal without bingeing, then be proud of yourself and celebrate.Give yourself a hug or a pat on the back.Don't measure your success by a number on the scale or clothing size.Remember that you are much more than a number, so don't focus on them.
Step 6: Your top priority should be having a great time.
Make sure you don't allow these measures to ruin holiday celebrations for you, because it's important to do what you can to prevent a binge.Since it is a once per year activity, make sure you have fun at holiday parties.The non-food aspects of the party that you can enjoy are conversations with friends, listening to holiday music, and looking at the beautiful decorations.
Step 7: Don't step away from temptations.
You should not be near the food tables at a party or holiday gathering.There are ways to minimize temptations, even though you may not be able to completely avoid them.There are areas of the home, office, or party where the food is not as good.Stand far away from the food area.If you surround yourself with friends or family, you will be able to distract yourself from the food.If you'd like to avoid something, be willing to say no.It is important to communicate your needs in a way that is respectful.If you are tempted to eat something, try another activity.
Step 8: Do not watch what others eat.
It's not a good idea to compare what you eat to what others are eating.This could be a reason for you to do something.Social gatherings can make you anxious, but remember to focus on your goals for recovery.What's right for you in this process of recovery is up to you.You should pay attention to the holiday decorations, pictures on the wall, and other things that may catch your eye.We are often our own biggest critics.Getting to know the other people at the party is more important than feeling judged and isolated.
Step 9: Take care of a big holiday meal.
Food and eating are the center of holidays.You may feel judged or excluded due to your condition at a large family meal.You should be willing to handle questions about why you're eating.Most people want to understand.Before the meal is served, talk to the host to understand what you can and can't eat.It is not due to their cooking, but because of your health.It's a good idea to have a response ready for people who might be interested in your behavior.I am working on a plan to improve my diet and eating habits.It's good for me to be happy and healthy.If the person is not someone you know well, you don't have to respond in detail.You can say something like, "It's a food item I like to eat and that is why I chose it."
Step 10: You might want to host your own party.
When you host your own party, you have more control over what is served.You can make a party with healthy and festive treats that appeal to you.Bring a healthy dish when you go to other people's parties.You should keep portion sizes small for your party goodies.Smaller portions will make you less tempted to eat.Fresh fruit, vegetables, whole grain crackers, cheese slices, and lean meats are some of the healthy options.Even the simplest of snacks can be more appetizing if you decorate them in a more festive and appealing way.
Step 11: It's a good idea to have a "safe" friend when you're anxious.
It's important that you have someone who is fully supportive of your recovery, even if your family or friends don't.Safe friends won't make you feel judged.You can call or talk to someone when you want to binge.Before and after anxiety-inducing events where food is plentiful, you should check in with your safe friend.Discuss your issues with them.They can help you find strength and reassurance.You can reach out to the National Eating Disorders Association's Live helpline, which is open Monday through Friday.
Step 12: The holidays have positive, non-food aspects.
The holidays are filled with many activities that remind us to love and care for our friends and loved ones.If you want to enjoy the holiday spirit without feeling overwhelmed by food, do activities that help.Consider decorating a Christmas tree with friends or family.There are holiday-themed crafts that you can make.You can go holiday shopping.Winter sports and activities can be done.Go sledding, ice skating, or skiing.If you're a sports fan, you should watch some games with your family.A holiday-themed movie night is a great place to gather friends and family.
Step 13: You can connect with support groups.
With social obligations and holiday expectations, it's important to stay focused on your recovery.You should keep appointments with your treatment team.If you aren't already connected to counseling or support groups, start around the holidays.Counselors can help with stress.Therapist trained in treating eating disorders are available through your health insurance network.If you're already in treatment, make sure to reach out to Overeaters Anonymous or Eating Disorders Anonymous.This can help you to deal with stress.
Step 14: There are ways to de-stress.
Focus on ways to relieve stress that don't involve food.Give yourself more time to enjoy yourself.Do things that make you feel better.It's important when people are stressed over the holidays.Do yoga.Clear your mind by stretching your body.Try to relax.This will clear your mind.Deep breathing or visualization exercises can be done.It can help to reduce anxiety in the moment and help you cope when it happens.Take a bath or shower.muscle tension can be released by the warm water.You should get a massage.This can help you relax.