Managing Eating Disorder Recovery over the Festive Season

The festive season is often painted as a joyful, cosy time of year - yet for those in eating disorder recovery, it can bring a very particular set of challenges. Routines shift. Food takes centre stage. Social events increase. Expectations (both internal and external) can feel heavier.

If this time of year makes you feel anxious, overwhelmed, or unsure how to navigate recovery, know this: you are not alone. With some planning, support, and self-compassion, it is possible to move through the festive period in a way that protects your recovery and your wellbeing.

Here are some practical strategies to help you manage the season with more confidence and less fear.

Managing a Change in Routine

It’s completely normal for schedules to look different over the festive period. Meal timings may shift, plans may feel less predictable, and daily structure might not resemble your usual routine.

A few tips to help:

• 📅 Plan ahead with a support person and identify where you might need extra help.

• 🥪 Think through meals/snacks and how you’ll fit them around social events.

• 🍽️ Stick to your meal plan (e.g., 3 meals + 3 snacks) if that's part of your recovery needs.

• 💛 Remember: eating when others aren’t is okay - your body’s needs come first.

Worried About What to Eat?

Fear around certain foods is common at this time of year.

It may help to:

• 🌱 Practice challenge foods before big events so they feel less overwhelming.

• 🍽️ Ask a support person to plate buffet meals if that feels easier.

• 📞 Contact the host ahead of time to find out what will be served (you are entitled to do this - do not be ashamed, your needs are valid & important)

• 🤝 Eat before the event if social eating feels too difficult right now. Equally, be open and honest with your intentions, try to recognise when you’re eating disorder is creeping & your avoiding so that you can challenge this

  
  

Diet Talk and Unhelpful Comments

You might be spending this period with individuals who are less sensitive toward your struggles and you may end up being surrounded by unhelpful conversation. 

You might want to try:

• 💬 Preparing simple responses like “What I’m eating is right for me.”

• 🔄 Redirecting conversation away from diet talk where possible.

• 🧡 Asking loved ones to request that people avoid commenting on your body or food.

• 🚪 Leaving the situation if it becomes triggering - protecting yourself from triggers, setting boundaries and prioritising your needs are necessary and important parts of recovery.

Eating in Front of Others

Eating with unfamiliar people can heighten anxiety.

Strategies to help could include:

• 👥 Finding out who will be present ahead of time to reduce uncertainty.

• 🤫 Creating a code word/signal with a trusted person to step away discreetly if needed.

• 🎯 Reminding yourself that the eating disorder will make you feel as if you are under a spotlight when eating - remember, people will not be focusing on you as much as you think they are.

Coping With a Heightened Focus on Food

There is a large emphasis on food around this time of year, which can be really difficult to manage if food is a source of anxiety for you.

Supportive approaches could be:

• 🎲 Plan distractions for after meals - games, films, calling a friend, writing thank-you notes.

• 🛋️ Move to another room after eating if lingering at the table feels challenging.

• 🌟 Focus on non-food aspects of the season - remember all the other things that Christmas is about - giving, reflecting, forgiveness, hope, joy. Just because you may not be able to fully embrace the food aspect of the day this year, does not mean Christmas is ruined for yourself or for those around you.

Managing Reduced Levels of Physical Activity

It is completely normal for our activity levels to change, depending on our schedules and plans. 

Keep in mind:

• 🧭 Exercise should adapt to your life, not the other way around.

• 🧩 Use this time as an opportunity to challenge the rigid cycle you may have found yourself

• 🧘 Remind yourself that nothing bad will happen if you are unable to go on your usual daily walk, go to the gym or attend a yoga class (no matter how much the eating disorder says otherwise)

• 📏 Put things into perspective - two weeks is only ~4% of the entire year

Final Thoughts

Navigating the festive period in recovery is not easy - but with planning, support, and compassion, it is possible. You don’t need to get everything perfect.

Whether the season feels joyful, difficult, or somewhere in between, you are doing something incredibly brave by protecting your recovery at a time when food, comparison, and expectations can feel loud.

Take what you need. Rest where you can. And remember: you deserve a peaceful, safe festive season - exactly as you are.