NEDIC Staff
Nov. 27, 2025, 9:31 p.m.
The holiday season is supposed to be a time of celebration and joy. For many people, this means gathering with family and friends, often around an abundance of food. Holidays can therefore bring up feelings of dread and anxiety, rather than happiness and excitement, for people with eating disorders. If you’re not looking forward to upcoming holiday get-togethers, you’re not alone.
To help you cope with stress related to the season’s social activities, here are some tips for before, during, and after a gathering.
Identify your support network. Who are the people you can lean on for encouragement and understanding? These could include any or all of the following: certain loved ones, close friends, members of your treatment team, a peer support group. Each of your support sources might play a specific role, such as sitting next to you during a meal, or debriefing a difficult conversation with you.
Create a plan. Knowing the aspects of social activities that are difficult for you, think about ways of preventing specific situations, or at least reducing their negative impacts. For example, if uncertainty is stressful for you, before going to a dinner party, you might ask the host what will be served, or ask someone to find out for you. Discuss with specific people in your support network the situations that will be challenging for you. Let them know what they can do or say that will be most helpful at those times. For example, you might want a friend to help you navigate a buffet-style meal. You might find this NEDIC article useful.
Stick to a regular eating routine. While you might feel compelled to restrict your food intake in anticipation of a big holiday meal, it’s important to continue eating regularly throughout the day. Nourishing yourself with adequate meals and snacks can help regulate your emotions and enable you to better cope with stressors. Remember that regular eating is key to keeping you from getting caught in a restrict-binge cycle.
Find pleasure in activities that don’t revolve around food. There are lots of different ways to celebrate the holidays and spend time with loved ones. Examples include watching a classic movie, making art, crafting, going ice skating, browsing a pop-up market, and visiting a festive light display.
Assert your need to avoid “diet talk” and negative “body talk”. You have the right to attend a gathering without being subjected to judgmental, harmful comments about food, eating, and body size and weight. Need some ideas for responding to comments like these? Check out this NEDIC tip sheet.
Honour your capacity. Remind yourself that it’s okay to take breaks during get-togethers when you’re feeling overwhelmed. You might need to excuse yourself from a conversation to practice a grounding technique. Or, you might need to spend a few quiet moments with one of your support people. Give yourself permission to leave a gathering early if you run out of energy for socializing – even if others pressure you to stay.
Check in with yourself. Notice what you’re feeling and thinking, without judgment. What might these feelings and thoughts be telling you about your needs at the moment? Maybe silence, stillness, rest, or comfort? How can you meet your needs? Maybe by taking a nap, taking a warm shower, wrapping yourself in a cozy blanket, or snuggling a pet? If you’re looking for more self-care and coping ideas, check out this NEDIC webpage.
Recognize your successes. What did you do well? What challenges were you able to manage? Allow yourself to be proud of these things.
And, after the holiday season, celebrate that you survived!
Photo by Tomáš Malík on Unsplash
