A Plan For the Holidays
Posted on: December 2nd, 2014
As you may know from reading my blogs, living with an eating disorder presents a number of serious challenges. For many, the disorder looms large and can often times feel overwhelming. This is especially true during the holiday season when we’re exposed to excessive amounts of food and drinks. However, the holidays don’t have to derail the recovery progress – one can combat the fear, anxiety and sense of being overwhelmed by employing a simple, yet powerful tool called, “having a plan.”
Try putting the following plan into action and you’ll find it empowers and enables you to maintain control and enjoy the holidays.
1. Eat regularly. Don’t skip meals in anticipation of what you’re going to eat at a holiday gathering.
2. Focus on the soul rather than the physical body. The holidays are a great time to reflect, enjoy time with loved ones, feel gratitude and to give back through service to others.
3. Personalize your plan with your therapist, physician, dietitian, or other members of your treatment team. They have an in-depth knowledge of your issues and can strengthen your preparation.
4. Have an exit strategy for when you feel yourself getting into trouble. Make a quick exit and call someone for emotional support – ideally someone that understands your treatment goals and can help keep you on track. (Let them know ahead of time that you may be calling.)
5. Ask a family member or friend to help you manage your food during a gathering. They can fix a plate for you or give you sensible feedback on portions you make for yourself.
6. Visualize yourself in a healthy relationship with food, enjoying the holidays. Write down what this looks and feels like and then read it frequently, so you can align with this vision of yourself.
7. Remember to be flexible in your thinking, especially when setting expectations of yourself and others. And do your best to quiet thoughts of self-criticism, rigidity, and perfectionism.
8. Stay connected. Join support and social groups including 12-step groups, co-dependency groups, eating disorder therapy groups, book clubs, and religious or spiritually oriented groups. Support systems strengthen recovery, isolation weakens it.
9. Avoid over-scheduling yourself, which can increase stress and trigger eating-disordered behaviors. Make time for relaxation so you can maintain emotional balance.
If you suspect that you or a loved one has an eating disorder, Maureen Kritzer-Lange Psychotherapy can tailor a treatment program to meet your needs. Contact Maureen Kritzer-Lange at info@maureenkritzerlange.com, (973) 313-1691.
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