Getting Through the Holidays in Eating Disorder Recovery

The holiday season is supposed to be “the most wonderful time of the year,” right? But if you’re in recovery from an eating disorder, it can also be one of the most challenging. Everywhere you turn, there’s food, family gatherings, and a change of routine — all things that can stir up anxiety or make it harder to stay grounded in recovery.

If you’re feeling that way, please know you’re not alone. Many people in recovery find this time of year overwhelming. Between travel, parties, and endless conversations about food or diets, it’s easy to feel out of sync. I want to share three common challenges that tend to come up around the holidays — and some compassionate, realistic ways to work through them.


Challenge #1: When Your Routine Gets Shaken Up

One of the biggest hurdles during the holidays is the disruption of your normal routine. When you’re in recovery, consistency can be incredibly stabilizing. You might have a structured schedule during the week: set mealtimes, therapy sessions, classes, or work commitments that keep you anchored. Then suddenly, the holidays arrive, and everything changes.

Maybe you’re coming home from college, staying with relatives, or traveling to a new place. The foods are different, the timing of meals changes, and the rhythm of your days might feel totally off. That can be unsettling, especially if structure helps you feel safe in your recovery.

Here’s something that might help: bring some familiar snacks or foods with you. It might sound simple, but having your go-to granola bar or favorite crackers nearby can make a world of difference. Those familiar foods can provide a sense of stability when everything else feels unpredictable.

It can also be helpful to plan ahead. Before you leave for break or go to a holiday dinner, think about your general meal structure, what times you usually eat and what kinds of foods you typically include. Even if things aren’t exact, having a loose plan can help you stay consistent. Remember, the goal isn’t perfection, it’s about giving yourself enough structure to feel supported.

And if things don’t go perfectly? That’s okay. You’re human. Flexibility is part of recovery, too. Try to show yourself compassion if the day looks different from what you imagined. Every time you choose nourishment and care for yourself, you’re reinforcing your recovery, even if it looks a little messy in the moment.


Challenge #2: Family, Food, and Boundaries

Let’s be honest — family time can be both wonderful and stressful. You might love your relatives deeply and still find being around them hard. Especially when food and body comments start flying around the table (“I’m being so bad eating this pie!” or “You look so healthy!”). Even well-meaning remarks can be triggering when you’re recovering from an eating disorder.

One helpful step is to set clear boundaries ahead of time. You can kindly ask family members to avoid talking about food, dieting, or bodies while you’re together. It might feel uncomfortable to bring it up, but you deserve a safe space where recovery is respected. You could say something like, “I’m focusing on my recovery, and it would really help me if we could avoid diet or body talk during meals.”

If that conversation feels too intimidating, consider asking someone you trust, a parent, sibling, or close friend to help advocate for you. Having an ally in the room can make a big difference.

Another strategy is to identify a support person, someone you can check in with before, during, or after a family gathering. This could be a friend, a therapist, or someone else who understands what you’re working through. You might send them a text when you start feeling anxious or schedule a quick check-in call after dinner. Recovery can feel lonely at times, but you don’t have to face triggers on your own.

It’s also okay to take breaks. If you need a few minutes to breathe, step outside, or listen to music, that’s not “escaping”, that’s self-care. Give yourself permission to protect your peace.

Remember: you are allowed to enjoy the holidays without getting caught up in the diet talk or food comparisons that so often surround them. You’re doing recovery on your own terms, and that’s something to be proud of.


Challenge #3: Staying Grounded in Recovery

When routines shift and triggers appear, staying connected to recovery can feel harder. That’s completely normal. But a little preparation can go a long way.

If you work with a treatment team — like a therapist, dietitian, or support group, try talking with them ahead of the holidays. Together, you can come up with a plan that supports your meal structure and coping strategies while still leaving room for flexibility. Maybe that means bringing specific foods you feel safe eating or brainstorming responses to triggering situations.

It can also help to reflect on why you chose recovery in the first place. What made you decide to fight for freedom from your eating disorder? What do you look forward to experiencing as you heal? Writing these reflections down in a journal or your phone can be powerful. When things feel tough, you can come back to your words and remind yourself of your purpose and strength.

Another idea is to make a short list of “recovery reminders”, things that ground you when your eating disorder voice gets loud. It might include quotes that inspire you, names of people who support you, or small comforts that make you feel safe. Keep it with you throughout the season as a gentle anchor.

Most importantly, remember that one difficult moment or slip does not erase your progress. Recovery isn’t linear. What matters most is your willingness to keep coming back to yourself, to keep choosing healing, even when it feels hard.


The Bottom Line

Holidays can be complicated, full of joy, love, connection, and yes, stress. But you’ve already done one of the bravest things possible: choosing recovery. That courage doesn’t disappear just because the calendar changes.

Lean on your support system. Stay in touch with your treatment team if you have one. Remind yourself that you deserve to feel safe, nourished, and included. You don’t have to navigate this season perfectly — you just have to keep showing up for yourself, one day and one meal at a time.

You are doing better than you think. You are strong, capable, and worthy of peace during this holiday season. Take a deep breath — you’ve got this. 


Interested in therapy at The Eating Disorder Center?

At The Eating Disorder Center in Boca Raton, Florida, our clinicians, Jennifer Rollin LCSW-C and Lauren Levine, MSW, LCSW-C provide virtual therapy throughout the state of Florida. Reach out to us via our contact form or call us at 301-246-6856 to get started with a free 15-minute consultation with an eating disorder specialist. We are happy to answer any questions you have and provide more information about our center or the clinicians on the team! 


Interested in additional help beyond therapy?
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If you’re looking for more help to supplement therapy, we offer eating disorder recovery coaching. Coaching can be a great addition to your treatment, and it can be a game-changer during recovery! Our coaches, Javoni Cobb, MA and ​Sarah Baginski, MSW are here to help you in your journey to finding freedom from food and body obsession.

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Eating Disorder Therapy Boca Raton  is a premier outpatient eating disorder therapy center founded by Jennifer Rollin, MSW, LCSW-C. We specialize in helping teens and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide virtual eating disorder therapy in Boca Raton, Ft. Lauderdale, Palm Beach, Pinecrest, Parkland, Naples, Miami Shores, and Palmetto Bay. Virtual eating disorder therapy throughout Florida. ​