The holiday season can bring joy and connection, but for those in eating disorder recovery, it often feels overwhelming. Family gatherings, food-centered celebrations, and disrupted routines can introduce unexpected challenges. Getting through the holidays without compromising progress requires both preparation and patience, creating space for flexibility and self-compassion. With thoughtful planning and practical strategies, it’s possible to protect your recovery while finding moments of joy during the season. This guide offers specific, actionable advice to help you manage triggers, maintain your support systems, and embrace the holidays in ways that align with your recovery goals.

Recognizing & Addressing Relapse Triggers

Intense emotional responses often arise from what are commonly called “triggers.” These are often things like events, environments, or interactions that make recovery difficult to maintain. Triggers for someone recovering from an eating disorder might include family dynamics, comments about weight or food, or even specific traditions. These experiences increase the risk of reverting to old coping mechanisms and can cause discomfort or distress.

Identifying triggers ahead of time helps you respond thoughtfully instead of reacting impulsively. Recognizing patterns from past holidays or discussing challenges with your care team allows for better preparation. Understanding your unique triggers is an essential part of maintaining recovery during the holidays.

A plan for handling triggers creates a greater sense of control. For example, rehearse responses to comments that may feel triggering or designate a “safe person” to connect with during gatherings. If situations become overwhelming, prepare an exit strategy. Step into another room for a quiet space or take a walk to reset your focus.

Thoughtfully addressing triggers reduces the chance of setbacks and allows you to approach the holidays with confidence. With self-awareness and preparation, you can prioritize recovery and still find moments to enjoy the season.

Maintaining Support Systems

Busy schedules and travel plans may tempt you to pause therapy or skip sessions, but consistent support helps keep recovery on track. Whether in-person or virtual, regular communication with your therapist, dietitian, and other members of your care team helps you stay grounded and focused.

Virtual options provide flexibility when in-person visits are not possible. Schedule phone or video sessions with your care team, even if you’re away from home. Use technology to maintain contact with supportive family members or friends who understand your recovery needs. A quick check-in can make a big difference during challenging moments.

Clear boundaries help you protect your progress. Let loved ones know what topics or behaviors feel unhelpful and share how they can support you. For instance, if certain conversations about food or weight feel triggering, communicate this calmly but firmly. Self-advocacy takes practice, but it helps others understand your needs and respect your recovery journey.

A strong support system provides a safety net during moments of stress. Consistent communication and clear boundaries empower you to navigate holiday challenges while prioritizing your health and well-being.

Practical Holiday Strategies

1. Identify triggers and create a plan to handle them. Triggers, like certain topics or situations, can cause intense emotions that might lead to old coping behaviors. Recognize what might be difficult for you, and develop strategies to address or avoid these challenges when necessary.
2. Stay consistent with your care appointments. Holiday busyness can make it tempting to skip therapy or dietitian sessions, but maintaining these appointments—either in person or virtually—keeps recovery on track.
3. Share concerns with your support network. Talk openly with trusted friends or family members about specific challenges you might face, like meal-related anxieties or changes in routine. Express gratitude for their encouragement and let them know how they can help.
4. Set boundaries with loved ones. Communicate what feels supportive and what does not. While it might take time for others to fully understand your needs, self-advocacy helps establish clear boundaries.
5. Make time for stress management. Holiday stress is hard to avoid. Proactively manage it by prioritizing rest, getting outside, or taking breaks to recharge. Simple pauses in your day can make a big difference.
6. Prepare an exit strategy. Practice how to gracefully leave gatherings early if necessary. Whether it’s stepping outside or heading home, prioritize your recovery above social expectations.
7. Delegate responsibilities when possible. Hosting can be exhausting. If it feels overwhelming, ask someone else to take charge or share the workload. A co-host or potluck can lighten the pressure while still allowing you to enjoy the event.
8. Focus on gratitude. Spend time each day reflecting on what you’re thankful for. This practice can shift your mindset and make holiday challenges feel more manageable.
9. Stick to your meal plan. Keep consistent eating habits, like not skipping meals in anticipation of larger holiday feasts. Trust the tools and lessons you’ve gained during treatment while allowing room for some flexibility.
10. Pay attention to hunger and fullness cues. Recognize hunger signs like a growling stomach or light-headedness, and fullness signals like stomach pressure or sluggishness. Allow yourself to enjoy holiday foods without guilt, staying mindful of your body’s needs.
11. Avoid self-blame. Recovery is not linear. View setbacks as opportunities to learn and grow instead of seeing them as failures. Let go of shame to stay focused on progress.
12. Decide how to engage with holiday traditions. Opt into or out of activities based on what feels best for you. Consider starting new traditions that align with your recovery goals, rather than falling back into old patterns that don’t serve you anymore.

Reframing Recovery During the Holidays

The holiday season can remind us that recovery does not follow a straight path. Slip-ups may happen due to high expectations, unexpected triggers, or emotional moments, but these moments are not failures. Progress, not perfection, defines recovery, and self-compassion is an essential part of sustaining it.

Opportunities for growth can come from slip-ups. Reflect on what you can learn instead of focusing on what went wrong. Perhaps a difficult moment revealed the need for extra support or uncovered a new trigger. Strengthen your recovery plan using these insights, and remind yourself that setbacks are part of the process.

Recovery-minded traditions can bring new meaning to the holidays. Replace activities that feel overly stressful with those that support your well-being. Start a gratitude journal, take a walk after a meal, or celebrate in quiet, restorative ways. For gatherings, honor your recovery by preparing a meal that fits your plan or hosting a small event with supportive friends.

Your progress doesn’t have to be derailed by the holidays. Reframe challenges, embrace the nonlinear nature of recovery, and create traditions that meet your needs. Celebrate the season while staying committed to your health.

Alsana Is Here For You Year Round

The holiday season presents unique challenges for those in eating disorder recovery, but with preparation, support, and self-compassion, it’s possible to maintain progress while finding moments of joy. Recognizing triggers, staying connected with care teams, and creating recovery-minded traditions are practical ways to prioritize well-being during this time. Slip-ups are part of the journey and offer opportunities to grow stronger in recovery.

For more guidance and support, explore Alsana’s eating recovery community. With individualized care and a compassionate team, Alsana offers in-person and virtual programs to meet you where you are.

Alsana has virtual treatment programs in the following cities: San Jose, Atlanta, Denver, Los Angeles, Houston, Colorado Springs, Jacksonville, Memphis, Chicago, Long Beach, Montgomery, and more. If you don’t see your city here, see our full list of where we offer virtual treatment programs. 

Key Takeaways

• Recognize Triggers: Identify potential challenges like family dynamics or food-related discussions. Develop a plan to address or avoid these situations.
• Maintain Support Systems: Stay connected with your care team through therapy or dietitian sessions, even virtually. Communicate your needs to trusted loved ones.
• Set Boundaries: Clearly communicate what is helpful and what is not. Practice self-advocacy to protect your recovery.
• Stick to Your Meal Plan: Avoid skipping meals and trust the strategies you’ve learned in treatment. Stay mindful of hunger and fullness cues.
• Prepare for Stress: Plan stress management techniques, such as taking breaks, spending time outdoors, or prioritizing rest.
• Have an Exit Strategy: Be ready to leave gatherings early if needed. Recovery takes precedence over social expectations.
• Focus on Gratitude: Reflect on positive aspects daily to shift your mindset during challenging times.
• Reframe Slip-Ups: View setbacks as learning opportunities and strengthen your recovery plan using these insights.
• Create Recovery-Focused Traditions: Opt for activities that support your well-being and align with your recovery goals.
• Connect with Alsana: Access individualized care and a compassionate support community through in-person and virtual programs. Whether you’re seeking  ARFID eating disorder treatment, anorexia treatment, or treatment for any eating disorder we specialize in, Alsana can help.