For many the holidays are a time of celebrating togetherness, friends and family. For others it can bring mixed emotions and stress. Here’s some general tips on how to make the holidays a little less stressful:
- Know you are not alone– The holidays can be a stressful time for everyone! You aren’t alone, and sometimes simply remembering that others are experiencing similar challenges can be comforting.
- Put yourself first– Your health and well being is the number one thing. If you find yourself in a stressful situation remove yourself from it. Practicing self-care is not indulgent or selfish– it is vital
- Confide in your supports– Reach out to someone you trust; whether it be a family member, friend or professional. It can help to reduce anxiety and stress. It’s important to talk about what you’re feeling.
- Have a list of coping skills– Making a list of coping skills and having it handy can be helpful in the moment. Call a friend, go for a walk, take some deep breaths- do what works for you. It’s okay to have some time to yourself if you need. We all need to take a step back sometimes.
- Determine your fears and their solutions– Write a down a list of any fears you may be having regarding the holidays, and next to each write a rational solution of how to manage the situation. Rationalizing fears is really essential in preventing things from blowing out of proportion.
- Know your limits– If saying “yes” or “no” to something is going to benefit your well being, then by all means do so. Avoid putting yourself in an uncomfortable position that could jeopardize your well being. Only you know what is best for you.
- Plan ahead– It can help to know “what you’re getting into.” If you anticipate a gathering to be overwhelming- strategize and set up a plan of action to follow. It’s better to prepared than not.
- Focus on what’s important– Though sometimes it’s easier said than done, try to remember what the holidays are about. They’re a time of being thankful, giving and enjoying the season with loved ones. It’s okay if unsettling feelings arise. What’s not okay is letting them consume you. Acknowledge what you’re feeling, but then try to refocus yourself.
- Be gentle with yourself and others– Try not to judge yourself or others too harshly. We all make mistakes and all have to endure challenges, but you’ll get through it. If something happens, try not to beat yourself up over it. Catastrophizing the situation will only make things worse.
For those struggling with an eating disorder, the holidays can especially be a difficult time. There’s often such emphasis around food. The holidays season can be a time of growth and thriving though. Here’s some tips to to make the holidays a little easier:
- Differentiate between perception vs. reality– This often goes with comments that arise during the holidays. A common remark one may hear is “You look so good,” or “You look healthy.” It’s easy for the disordered thoughts to pipe in and equate good or healthy to “fat” or having “gained weight.” The actuality is that healthy does not equate to fat. Instead, they may just be referring to the fact that you look happier. Or the the shine in your eyes has returned. Or perhaps your hair is fuller and lustrous. It’s also important to remember that those who are not struggling with an eating disorder are often not aware of how these comments are perceived. They aren’t meant to come off in a malicious manner.
- When eating, be mindful– Although it may be easy to fall into the habit of eating “mechanically,” try to focus on the taste, smells and textures. Think about all of the love and effort that went into preparing the meals. There are no “good” or “bad” foods, only ones that will nourish your healing body.
- Try to eat regularly– Whether you follow a meal plan or not, it’s still important to be consistent. Avoid restricting earlier in the day to compensate for meals later in the day. Maintaining your eating schedule will help to avoid restriction or overeating.
- Set a goal that has nothing to do with food– It’s easy to get wrapped up with food during the holiday season. So try to do or accomplish something that doesn’t relate to food. Whether it’s going out with friends, shopping for holiday gifts or reading a book you want to, set aside some time to focus on boosting your self esteem.
- Be flexible– Unfortunately, there are often factors that we cannot control. What we can control is how we react. Though it may be difficult, try to be flexible with situations or plans that can change.
- Confide in a trusted loved one– If you are concerned about something, try talking to perhaps a parent, family member, or other support. Letting someone know in advance about something you may find particularly anxiety provoking can help to set a plan of action of how to cope with it. You don’t have to suffer alone. There are so many people that are willing to help you make this holiday season manageable and enjoyable.
- You can have your cookie, and eat it too- It’s important to listen to your body’s cravings. If you want a cookie, you can have it. Trust us, you will not balloon up or suddenly gain excessive weight simply because you decided to treat yourself. Part of the holidays is about being able to enjoy all the wonderful treats.
For the friends and family of those struggling with an eating disorder, the holidays can also be a tricky time. Providing your love, support and reassurance is one of the most helpful things for those individuals. Here’s some tips on how you can support your loved one during this time:
- Be patient– The holidays can be a challenging time for those struggling with eating disorders. Just because someone may have gone through treatment, does not mean that they are necessarily fully “recovered.” Give them some time and let them go at their own pace. If you find yourself getting frustrated, practice some of your own coping skills.
- Remember that your loved one is not their disorder– Though the illness they are struggling with may make the holidays a challenge, that does not mean that that’s all they are. Do not focus solely on their eating disorder, as bringing it up may be upsetting or triggering for some. Ask them about what they enjoy doing, their hobbies, interests. Your loved one is so much more than their eating disorder.
- Be mindful of your comments– Try not to make comments on their appearance. Though what you are saying may be a compliment, you loved one may interpret it differently. It isn’t anyone’s fault, but it is simply easier if comments that could be potentially upsetting are avoided. Instead try talking about how glad you are to see them and spend time with them.
- Ask what may be helpful– Let your loved one know that you want be of support and ask them what they need of you.
- Let them know you are there and care about them– It’s important to express to your loved one that you care about them. Even if they do not want your help at the moment, let them know that you are there if you need them.
The holidays are wonderful time of the year and hope that you can enjoy them with your friends and family! Hopefully these tips were of some help in surviving the upcoming holidays.
Be safe and have fun!
Best wishes,
Lily