Enjoying the 4th of July with an Eating Disorder
Posted on: July 2nd, 2018
For most Americans the 4th of July is a joyous holiday. Who wouldn’t look forward to a day off in celebration of our country’s independence: the time with family and friends, fireworks displays, patriotic music and barbecues. However, for those with eating disorders the 4th of July can be a real source of anxiety and stress.
Kelsey H., a 25-year-old with an eating disorder, expressed it this way to the National Eating Disorder Association, “I want so badly to be able to enjoy time with my family, but all I can think about is food—my longing for and hate of it. If I indulge, I feel guilty. If I don’t, I’m depressed. And either way, I feel like everyone’s watching me.” Undoubtably, many people in the US suffering with eating disorders (an estimated 30 million) can relate to how Kelsey feels.
While the holiday presents a real challenge, and perhaps the impulse to stay home and not celebrate, that’s not the answer. People with eating disorders should be able to enjoy the festivities too, and with some careful planning and forethought this year’s 4th of July can be a wonderful, memorable experience.
Celebrate on your terms – Don’t feel obligated to attend a large fireworks display and barbecue with big crowds. If that feels intimidating then consider a smaller gathering closer to home. You need not put yourself in a situation where you’re likely to be overwhelmed, simply tailor your plans to what feels comfortable.
Be ready with coping strategies – If you’re celebrating and find that anxiety is bubbling up, step away from the festivities before you become overwhelmed. Seek out a quiet spot where you can calm yourself (try some deep breathing). Or slip away with a friend or loved one who makes you feel comfortable. If they’re not there then call them for a quick, calming chat.
Wear what makes you confident – Wear clothing that is comfortable and expresses your sense of style. Try to resist the pressure to wear trendy, constricting, or revealing clothing that isn’t you — it will likely make you self-conscious and unable to relax.
Make a healthy food plan for the day – You don’t have to stray from healthy eating on the 4th of July. Plan to eat balanced meals throughout the day. Avoiding alcohol may be a sensible choice, because it helps you maintain energy and keep emotions stable. This plan keeps you from skipping meals and limits overeating or under-eating, both of which can cause anxiety and stress. And if you want to indulge some, that can be part of your healthy plan too. Allow yourself to do so on occasion!
Walk away from negative influences – You may find yourself mingling with people who are unaware of your challenges or who lack sensitivity. If they discuss topics that trigger your anxiety or make you uncomfortable remember that it’s perfectly fine to walk away and seek out people who make you feel good. In short, your well-being should be a top priority.
Following these tips should provide the structure and support you need to have a great 4th of July. In fact, you’ll find they apply to any festivities you attend this summer.
If you or a loved one has been suffering with an eating disorder seek professional help immediately. Contact Maureen Kritzer-Lange Psychotherapy Email: info@maureenkritzerlange.com or phone: 973-313-1691.
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