Navigating Holiday Triggers: Eating Disorder Recovery Tips for College Students

Heading home after a semester away can bring comfort and connection, but may pose some unique challenges for those navigating eating disorder recovery. Between food-centered gatherings, shifting routines, and complicated family dynamics, this time of year can feel especially overwhelming. If you're a college student working to heal your relationship with food and your body, here are some grounded, compassionate ways to support yourself over break.

Why the Holidays Are Uniquely Challenging

For many families, the holidays revolve around food. Big meals, constant grazing, and comments about eating can feel intense or triggering. You may face pressure to eat socially, try “fear foods,” or manage rising anxiety before a holiday meal.

Students also often encounter body comments, diet talk, or food policing, especially from relatives who don’t understand recovery. And if your family system is stressful or tied to past trauma, questions about food, weight, or treatment can feel especially heavy.

Common Triggers and How to Navigate Them

Triggers often include social pressure around food, body commentary, conflict, lack of routine, or simply being surrounded by abundant food. While you can’t avoid everything, preparation helps.

Consider setting boundaries ahead of time, sticking close to supportive people, creating an exit plan, or stepping outside to regulate. Keep a few grounding tools ready, like deep breathing or a mindfulness check-in.

Having Hard Conversations About Food & Bodies

Talking with family about recovery can be uncomfortable. Try writing out a script beforehand, and have supportive people you can reach out to afterward, and give yourself space to feel whatever comes up.

Setting Boundaries Around Body Talk & Diet Talk

Boundaries protect your well-being, even if others don’t respond perfectly. You can be direct and respectful:

• “It’s unhelpful when you comment on my body.”

• “Diet talk is hard for me right now. Can we not go there?”

• “Please don’t comment on what I’m eating.”

Redirection works, too: “I’m not engaging in body talk this season—tell me your favorite holiday movie.”
If needed, use the “broken record” approach and repeat your boundary calmly. Stay near safe people when you can, and have an exit strategy if boundaries aren’t honored.

Preparing for Emotionally Charged Situations

Before heading home, identify who and what tends to trigger you. Create a “cope ahead” plan: supportive people, grounding skills, and ways to take space if you become overwhelmed. Practice breathing or mindfulness beforehand, prepare responses to predictable questions, and allow yourself breaks during gatherings. Above all, practice self-compassion. Old patterns can resurface, and you’re doing the best you can.

Applying Therapy Skills During Meals, Even on Hard Days

Bringing therapy skills into unstructured time at home can be tough. Use accountability when possible—ask a trusted friend to sit with you or check in around meals. It can also be helpful to keep easy, accessible food options on hand. Celebrate small wins: eating something, reaching out to someone, showering, getting out of bed. Small steps count, especially during stressful seasons.

You Deserve Support This Season

The holidays can feel complicated when you’re working on recovery, but you don’t have to move through them alone. Whether your break feels joyful, stressful, or somewhere in between, your recovery still matters. You deserve nourishment, support, and compassion during the holidays and every day after.

If this season feels especially challenging, connecting with an eating disorder-informed therapist or dietitian can make a meaningful difference.