1. Let It Be What It Is — Not What It “Should” Be
Recovery doesn’t require you to have a perfect holiday.
It just asks you to stay connected to yourself.
Give yourself permission to have mixed feelings: joy, grief, nostalgia, overwhelm, excitement.
They can all coexist, and you’re doing nothing wrong.
2. Build in Predictable Nourishment
If holiday meals feel chaotic, create your own internal consistency:
- Stick to your regular eating pattern
- Add snacks between holiday events
- Bring something you enjoy if that helps
Structure supports safety, not restriction.
3. Plan for Triggers (They Don’t Mean You’re Failing)
Holiday triggers are normal:
- Comments about bodies
- Conversations about diets
- Relatives “observing” your plate
- Old family dynamics
Have scripts ready:
- “I’m focusing on being present, not on food talk today.”
- “Let’s talk about something more meaningful.”
- “I’m good, thank you.”
Your boundaries are not rude. They’re self-respect.
4. Choose Moments of Presence
Joy doesn’t have to come from the food or the festivities – it can come from small grounding anchors:
- The smell of pine
- Warm socks
- A laugh from someone you love
- A quiet 2-minute breathing break
- Candlelight
You don’t need to be fully present to enjoy something — micro-moments count.
5. Give Yourself Permission to Participate Without Performing
You don’t need to:
-look a certain way
-eat a certain way
-act extra cheerful
-pretend nothing is hard
You just need to show up as the version of you that can exist today.
That is more than enough.
6. Connect With Your Support System
Before events: “Here’s my plan.”
During: Send a grounding text if things feel overwhelming.
After: Debrief and receive validation.
Recovery thrives in connection – especially during emotionally charged seasons.
7. Make Space for Grief Without Letting It Steal the Show
You might grieve:
- Old traditions tied to the ED
- Lost time
- A body that is changing
- Holidays that once felt easier
Grief is not a step backward — it’s evidence of healing.
8. Create Your Own Traditions (Even Tiny Ones)
When old traditions feel dysregulated, make new ones that feel safe:
- Holiday movie in bed
- Hot cocoa with a friend
- Sending cards
- Night drive to look at lights
- Quiet journaling before the day begins
Recovery allows you to reclaim what holidays feel like for you.
9. Remember: Nourishing Yourself Is Not Indulgence – It’s Care
Food is culturally abundant during the holidays – but recovery asks you to honor nourishment not as a “reward,” but as a basic human need.
You are not doing anything wrong by eating.
You are sustaining your physical and emotional self.
10. Let Joy In — Even If It Feels Small or Brief
You deserve:
– A holiday where your life is bigger than the eating disorder
-A moment of laughter that isn’t guilt-backed
-Warmth, connection, sweetness, presence
-Joy that feels “imperfect” still counts.
So does joy that lasts 30 seconds.
A closing reminder:
You don’t have to enjoy every moment of the holidays to belong here.
Being in recovery during the holidays is brave.
Every choice to nourish yourself, to show up, to rest, to set a boundary, to ask for support –
that is what makes this season meaningful.