Food, food, and more food--will Aunt Jane ask, "No pie today?" Will Uncle Fred comment, "Kind of chubby, huh?" People suffering from eating disorders who focus upon food, weight gain or loss and body image, generally dread the holiday seasons. Food and the pressure to eat is unavoidable. What to do? Reframing typical negative holiday scenarios into positive pictures can turn potential nightmares into happily ending affairs.
Planning Ahead for Success
If the family tradition is celebrating Halloween at cousin Matilda's, or the entire family is converging at grandmother's household for Thanksgiving, or Christmas Eve is celebrated at the Smith's home, and then Christmas Day is celebrated at the Jones' home, the stability of these gatherings can eliminate some stress. Most of the food offered will undoubtedly be the same that is offered every year, since people tend to save their special recipes for special occasions. Additionally, people who are attending are the usual people who attend every year. Therefore, the risks of new and unanticipated scenarios is lessened.
However, for more security, having a strategy can lower the food, eating, guilt/negative emotions, and relationship stressors significantly. Planning can also help lower stressors even when the events are new and unfamiliar.
The Planning Process
Preparing a list of foods that are friendly, questionable, and off the chart is a beginning. Nutrition is the key. The nutritional fare is the first fare essential on the holiday plate. Having a serving reference/portion reference is also helpful--a slice of meat, for instance, the size and depth of one's palm, or a scoop of potatoes the size of one's fist. Allowing oneself a small portion of questionable items still allows for control over the meal and sense of security. Off-the-chart fare can be safely eliminated.
Offer to bring a safe dish of something as well. If all else fails, having that dish available to eat can aid in the reduction of stress. Be aware of food exchanges and healthy, nutritional food plans.
Unwelcome Comments, Uncomfortable Settings
Enlist the aid of a supportive family member or friend who can help with uncomfortable settings, circumstances or people. A trusted support person can help maneuver around, if not completely avoid anything or anyone unwelcome or unsettling.
Unfamiliar Places and People
If the event will be held at a restaurant, or the home of someone unfamiliar, call the restaurant ahead of time and ask about the menu. Politely inquire as to the food items that may be served. If the event is not held at a restaurant, politely ask if if a friend may be invited. Again, enlist the help of this person.
Engage in what can be handled. If, in fact, there does not seem to be any healthy alternatives, politely declining an event may be the course to follow.
Self-care is important at all times, especially during the holiday season. Following some practical guidelines allows those afflicted with eating disorders to lower stress and anxiety.
If there's a mistake, move on, don't ruminate over it. Create a list of positive self-affirmations. Read them frequently, especially if there is a mistake. Holidays can be seasons enjoyed by all.
Sources
Tami J. Lyon MPH, RD,CDE, Eating Disorder Today, "Surviving Holiday Meals", Fall 2002, Volume 1, Number 3, gurze.com
Colleen Thompson, "Holidays", mirror-mirror.org. no date, written for a website.
More Information
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Note to Reader: This information is not intended to treat or diagnose any condition.
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