Holiday Survival Tips for Eating Disorder Recovery

Written By Admin Admin

It’s officially 24 days until Christmas, and if you’re dealing with an eating disorder, a part of you might already be dreading it. The holidays can feel stressful, confusing, or just a lot with big meals, comments from relatives, changes to your routine, and pressure to be “festive,” it’s completely normal to feel overwhelmed.

Here are some simple ways to help you through the holiday season that our team would like to share:

1. Eat Regularly

Maybe you’re thinking, “I’ve got that big dinner later… I should skip the other meals,” and honestly, the diet culture reinforces that idea. But festive meals feel harder when you’re running on empty. Eating regular meals and snacks help stabilize your mood, prevent binge urges and keep your blood sugar stable so your body doesn’t slip into “starvation mode.” Aim for 3 meals and 2 snacks (with some flexibility),

2. Plan for Tricky Moments

Think ahead about what might feel hard (big lunches, certain relatives’ comments, social media). Make a plan with your therapist, dietitian or support person. This might include knowing your meal structure, identifying safe foods, or agreeing on a grounding strategy. Even having two or three strategies ready can make things feel more manageable.

3. Protect Your Boundaries

You’re allowed to step away from conversations about diets, weight, exercising or holiday eating. Try something like:
“I’m working on my health right now; can we talk about something else?” or “This is unhelpful for me right now, can we change the topic?”.

4. Have a Support Buddy

Choose someone you trust who can check in with you during gatherings. A quick message, grounding breath together, or agreeing on a signal can offer reassurance when you’re feeling overwhelmed.

5. Take Mini Breaks

Festive days can be loud and busy, especially if you are neurodivergent. Short walks, deep breaths, stepping outside for fresh air, or taking five minutes of quiet can help reset your system.

6. Remember: Your Recovery Still Matters

Be gentle with yourself. You don’t have to be perfect to stay on track with recovery. Every small step you take to care for yourself makes a difference.

Helpful Resources

  • Butterfly Foundation – helpline, webchat, and resources

  • Eating Disorders Victoria – helpine, carer support, recovery groups and more…

  • UK BEAT – eating disorder charity based in UK - webchat, helpline and resources

  • Press here for Crisis Support Lines

    Note: The information provided in this blog is for educational purposes only and is NOT intended as medical /psychological advice. Please consult a healthcare professional for personalised guidance.

Admin Admin
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Understanding Internalized Weight Stigma