Preparing for the Holidays in Eating Disorder Recovery & Therapy

For many people the holiday season is usually a time of joy, connection, and tradition, but for those who are navigating eating disorder recovery, it can be one of the most stressful times of year. Food-centered gatherings, body talk, and disrupted routines can intensify symptoms, triggering behaviors you’ve worked so hard to overcome.

Whether you’re currently working with an eating disorder therapist or navigating recovery independently, preparing for the holidays with intention is essential. At my eating disorder therapy practice in Connecticut, we specialize in helping individuals create coping plans for this season so they can feel present and emotionally safe while being exposed to what can be triggering events.

Why the Holidays Can Be Especially Triggering for Eating Disorders

Food-Centered Events and Social Pressure

From Thanksgiving dinners to office parties and family brunches, the holiday calendar often revolves around food. For those in eating disorder therapy or recovery, this can evoke anxiety, guilt, or urges to engage in disordered behaviors like restriction, binge eating, or compensatory actions.

Unwanted Body Talk

It’s common, and unfortunately normalized, for people to make comments about weight, dieting, or appearance during the holidays. These conversations can be deeply triggering, especially for clients in eating disorder recovery who are working hard to neutralize body image distress.

Disrupted Routines and Family Dynamics

Many clients in our Fairfield County therapy practice share how challenging it can be to visit family or travel during the holidays. Changes to daily structure, unregulated mealtimes, and emotionally charged interactions can make it harder to stay grounded in recovery.

What Recovery-Aligned Holidays Can Look Like

Here’s something I emphasize to every client in my eating disorder therapy practice:

You’re allowed to do the holidays differently. You get to protect your mental health and design traditions that work for your recovery, not against it.

The holiday season doesn’t need to be something you “survive.” With the right tools and support, it can be an opportunity to deepen your healing and reconnect with your values.

1. Set Boundaries Around Food and Body Talk

Practice Scripts in Advance

One of the best ways to support your nervous system is to prepare for common triggering scenarios. That might include:

• A relative commenting on your weight.

• A friend asking why you're not eating certain foods.

• Someone pushing you to “just try” a dish you’re not comfortable with.

Recovery-supportive responses might include:

• “I’m working on listening to my body right now.”

• “Let’s talk about something other than food.”

• “That kind of comment isn’t helpful for me. I’d love to change the subject.”

2. Create a Holiday Support Plan with Your Therapist

If you’re already in eating disorder therapy, now is the time to use your sessions to:

• Identify upcoming triggers.

• Build a customized meal plan with flexibility.

• Practice boundary-setting skills.

• Create an emergency coping plan if urges arise.

If you’re not yet working with a provider, consider seeking out a eating disorder therapist who can give you more control, flexibility, and individualized care without the limits of insurance.

3. Maintain Recovery Rituals, Even When Routines Shift

One major challenge during the holidays is the loss of daily structure. You might be off work, visiting family, or skipping your usual morning walk. But small rituals can still anchor your day.

Recovery-Friendly Rituals Might Include:

• Journaling first thing in the morning.

• Texting your therapist or accountability partner before/after meals.

• Keeping personalized affirmations that work for you nearby.

• Ensuring you have time and space for yourself to take breaks and avoid overwhelm.

In my eating disorder therapy practice, we encourage clients to create a “holiday routine blueprint”, a loose structure that honors rest, joy, and recovery.

4. Say No Without Guilt

Recovery sometimes means saying “no” to things that others expect you to do. That could include:

• Opting out of diet talk

• Saying no to things that don’t align with your recovery plan

• Refraining from environments that could cause you to want to engage in eating disorder behaviors.

You don’t owe anyone an explanation for protecting your mental health. And if you’re in therapy, these moments become great opportunities to reflect and integrate what you’re learning.

5. Make Space for Joy Beyond Food and Appearance

One of the most powerful shifts in recovery is learning to seek joy from places beyond body image or eating behaviors. The holidays are a perfect time to reconnect with those sources of fulfillment.

Try:

• Volunteering with a cause that matters to you.

• Creating your own holiday decorations or art.

• Rewatching nostalgic movies or reading seasonal books.

• Connecting with a small group of people who make you feel safe and seen.

6. Use Self-Compassion as a Lifeline

Holiday stress is real, even for people not in recovery. So if you find yourself struggling, know this: That doesn’t mean you’ve failed. What matters most is how you treat yourself in those moments.

Try saying:

“This is hard, and I’m allowed to struggle. I’m doing the best I can, and I’m still on my recovery path.”

Self-compassion is one of the most powerful skills we cultivate in eating disorder therapy, and one of the most protective factors for long-term recovery.

You Deserve a Peaceful, Recovery-Aligned Holiday Season

Recovery doesn’t stop for the holidays. In fact, this season can be a powerful opportunity to practice everything you’ve been working on: setting boundaries, honoring your body, and choosing self-compassion.

You are not alone in this. Whether you're in early recovery, long-term healing, or just starting to explore therapy, support is available, and you are worth it.

At my eating disorder therapy practice in Fairfield County, CT, I specialize in helping adults and teenagers move through high-stress seasons like the holidays with intention and care. We offer individualized support that respects your unique journey, without the limitations of insurance-based models.

If you're looking for a safe space to process holiday stress, strengthen your recovery, or simply feel more grounded this season, I’m here to help.

If you're looking for eating disorder therapy in person i Fairfield County, my practice is here to support you. If you're seeking support for disordered eating or want to work on improving your relationship with your body, you're not alone. Reach out today to schedule a free consultation or learn more about our eating disorder therapy services in Fairfield County and virtually throughout Connecticut.

With Love,

Briana

Visit @naturallyyoucounseling on Instagram for more tips, information, and support.