Your Holiday Recovery Guide: Boundaries, Nourishment, and Self-Compassion
We are rounding the corner to the holiday season, which can bring up a mix of emotions. If you’re working on eating disorder recovery or healing your relationship with food, this time of the year can also feel overwhelming. Between food-centered gatherings, routine changes, and comments about bodies, it’s completely normal to feel stressed or triggered. With some planning and self-compassion, you can move through the holidays in a way that supports your recovery.
More food, more social events, and less routine can make things challenging. This doesn’t mean you’re failing! It just means the holidays are uniquely stressful for many people in recovery. Here are some tips to help you move through the holidays while honoring your recovery journey.
Plan Ahead: Think through your upcoming gatherings.
Keep meals and snacks consistent.
Schedule rest or alone time to decompress.
Identify potential triggers and how you want to respond.
Preparation doesn’t mean rigidity — it creates stability.
Avoid the urge to Restrict or Compensate for holiday meals: Skipping meals before a big dinner, exercising to “make up” for eating, or altering your intake around alcohol are all understandable urges, but they reinforce the cycle you’re working to break.
Your body needs consistent nourishment every day, holidays included.
Navigate Food and Body Talk Intentionally: Comments like “I’ve been so bad today” or “I’ll need to work this off later!” can be hard to hear. You can:
Call it out (if it feels safe to do so)
Redirect the conversation
Step away when needed
Boundaries protect your recovery.
Lean on Support: Choose someone who can check in with you, sit with you during meals, or be available by text. You don’t have to navigate the holidays alone, and having an accountability or support buddy is essential.
Stick to Your Self-Care Basics: Even simple tools help. Try journaling, grounding, deep breathing, stepping outside, or brief mindfulness. Small moments of regulation add up.
Come Back to What This Season Actually Means: Connection, values, presence, gratitude are what the holidays are about. Remember the reason for the season is not food rules or body pressures. Ask yourself: What truly matters to me this holiday season?
If this time feels tough, that’s okay. Recovery during the holidays takes courage. Every step you take to support yourself is meaningful and worth celebrating.
