Holiday parties can be triggering for people who struggle with compulsive overeating or binge eating behaviors. These parties often have an abundance of foods, many of which might be “trigger foods” (foods that you may feel unsafe with because you tend to overeat or binge on that food, or foods that you emotionally eat for comfort). If there is anything uncomfortable about the social situation, it can often spark urges to emotionally eat or overeat. These gatherings can sometimes be a perfect storm for disordered eating behaviors, followed by feelings of guilt or shame – but it doesn’t have to be this way. Here are some tips for staying grounded and feeling safe through these types of triggering situations:

Avoid restricting behavior the day of a party. This should go for all days of course, however it’s easy to fall into old patterns when fear comes up about a social event and skip meals. Remember, restricting is the perfect framework for overeating or bingeing behavior later on. So, on the day of the party keep your normal balanced eating routine. Use the Rule of 3s (having a meal that includes at least 3 food groups) or your meal plan to ensure you are getting regular, balanced meals at breakfast and lunch to keep your body fueled and satisfied. Have a small snack before the party that includes protein. This will help to prevent the physical urge to overeat at the party.

Enjoy time with friends or family. The holidays are about enjoying time with friends and family, and sometimes preoccupying thoughts and anxiety about food can distract us from this. Try to push away judgmental thoughts about food, or preoccupying thoughts about food, and distract yourself with good conversation. Your therapist can help you make a plan for dealing with difficult social or family situations and emotional urges to overeat, if you struggle with this.

Avoid making food rules to try to follow at the party. This supports the “all-or-nothing” way of thinking, which can be another set-up. You might tend to make food rules, like “I can’t have any sweets” or “I can only eat meat and vegetables” or “I can only drink water”. This can lead to preoccupying food thoughts at the party and judging foods as good or bad, which encourages disordered eating and can prevent you from enjoying the party itself. Instead, make a plan to try the foods that you like and skip the foods you don’t usually like. Start out by making a plate that includes three foods. Eat slowly and pay attention to how the food tastes. Wait 10 minutes before going back to try more foods, checking in with body sensations and emotions.

Do get dessert! Don’t deprive yourself of dessert, as this supports diet mentality and can set you up to overeat sweets at a later time. The dessert table might be triggering or overwhelming, so plan to go to it with a friend. Plate 1-2 of your favorite desserts. Enjoy them with that friend, eat them slowly, and savor the taste of them.

Finally, most of all, try to relax and give yourself permission to enjoy the foods of the season. Emily Grinstead, a writer for Renewed (eating disorder coalition in Tennessee), says “Wherever you are in the recovery process, my hope and prayer is that you are able to approach the December holidays with mindfulness, gratitude and joy. Because your worth is not dependent on what you eat or what you look like. Let’s make this season our strongest one yet!”

Contributed by Courtney Phifer, MS, RDN, LDN, IOP and Outpatient Dietitian for Focus Treatment Centers, Chattanooga, Tennessee

How to Navigate Holiday Parties in Eating Disorder Recovery

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Lauren Sterritt