top of page
Search

Gentle Tips for Navigating Thanksgiving in Eating Disorder Recovery

Breanna Potts, LPC. Eating Disorder, OCD & Trauma Therapist


ree

Hi there! We all know Thanksgiving is right around the corner, and we at Recovered & Restored Eating Disorder Therapy Center know that the holiday season can bring up some different feelings. We want to send compassion and share some tips for navigating the Thanksgiving holiday. Thanksgiving can be a wonderful, yet sometimes complicated day. A day full of gratitude, but also full of food and family dynamics, and if you’re in recovery from an eating disorder, the holiday may also stir up some anxiety, old patterns, or the pressure to “perform” normalcy around a table that may not feel so safe. 

If this is your experience, you are not alone! You deserve a Thanksgiving that supports your healing, not one that takes from it. To help you move through the holiday, I’ve compiled some gentle tips that I offer my clients and have practiced myself. I am hoping these can help you move through the day a bit more smoothly! 


1. Make a Plan That Supports Your Recovery 

 

Let’s start from the top and just aim to have a working plan on how to feel supported throughout  Thanksgiving. We know healing is not linear and recovery is not about being perfect; rather, it encourages you to be prepared when stressful or more challenging situations arise. Before Thanksgiving arrives, I encourage you to think through what you may need in order to feel most supported. If you are currently in therapeutic or nutrition services, you can absolutely plan to explore this in a session with your therapist or dietitian! 


Some example questions to ask yourself when making a plan can include: 


• Who can you sit next to? 

• Who can you reach out to before or after the meal? 

• What coping skills tend to help you when anxiety or distress arise? 

• What boundaries might you need to make the day easier? 


Writing these down or sharing them with a trusted support person can be incredibly helpful. This guide isn’t a rulebook; it’s a flexible starting point to ensure you are as prepared as possible.


2. Give Yourself Permission to Take a Break  


Sometimes, we just need a break. No matter how prepared you may be, a break may be needed to help recalibrate and decompress…and that’s okay! Thanksgiving doesn’t have to be one long,  uninterrupted stretch of socializing with friends and family over some yummy food. You are allowed to take breaks. This is not a weakness, but rather a very useful tool you can use!  Examples of ways you can take a break mid-holiday festivities include: 


• Stepping outside for some fresh air 

• Spending a few minutes in a quiet room to take some deep breaths 

• Texting a supportive friend or family member  


Just to reiterate, taking a break is not a weakness! You are being emotionally responsible by prioritizing your recovery and honoring what you need. Short resets can help regulate your nervous system and keep the day from feeling overwhelming. 

 

3. Prepare Some Neutral Responses to Food Comments  


Unfortunately, holidays often come with unsolicited opinions about food, dieting, or body image.  I know how frustrating this can be when you are actively healing from an eating disorder and how frustrating it can…period!! Having some neutral, non-engaging replies can help you stay grounded in the moment. Below are a few that I often offer to clients, but I do encourage you to find a style and wording that feels most authentic to you!


Some examples can include:  


• “I’m focusing on enjoying today, thank you.” 

• “I’m just listening to my body right now.” 

• “I’d rather not talk about food or weight today.” 

• “(Insert actually interesting and engaging topic here!!)” You can totally dodge the conversation by changing topics, or simply excusing yourself to a different conversation that is happening. 


Remember, you don’t need to explain your recovery to anyone. Protecting your boundaries is an act of self-respect, not rudeness! Sometimes others can’t understand, even if you do explain, and sometimes you might simply not have the energy or capacity to explain something.  Regardless, you don’t owe an explanation. You are allowed to set boundaries!


4. Focus on Non-Food Parts of the Holiday  


This little tip I give is where I love to remind clients to reconnect with their values! Values are the virtues and elements we aim to live our lives by, so this can look like realigning with what matters most to you in life and actively choosing to live from that place. For example, if you value connection, maybe you can choose to set a goal for yourself to actively engage with that value at least once during your holiday gathering! Here is a guide on how to discover and  explore your values: https://www.calm.com/blog/what-are-my-values


In addition to values, sometimes choosing to focus on the other parts of the holiday can help take so much focus off the food aspect. Below are some examples of non-food-related aspects of  Thanksgiving that might bring some joy! Feel free to look over them and see if any resonate with you, and maybe challenge yourself to engage with one or two of these activities. 


• A favorite tradition 

• Meaningful conversations 

• Cozy textures and scents (I personally love cinnamon and fresh balsam!) •Music or movies 

• A gratitude practice 

• Time outside 

• Time alone to reflect and recharge 


Thanksgiving is much larger than what’s on the table! I hope you are able to be reminded and reconnected with some of the other life-giving, joy-filling things of the holiday season! 


5. Practice Skills That Support Your Recovery 

 

Here is where you get to flex all your therapy tools!! Whatever skills you’ve built during your healing, use them! Some common and helpful grounding and mindful strategies I use with clients  are shared below: 


• Mindful breathing: Just a few deep breaths can be so stabilizing.  


• Progressive muscle relaxation: Here is a resource to a guided practice through  progressive muscle relaxation: https://www.therapistaid.com/worksheets/progressive muscle-relaxation-script


• Positive/neutral affirmations: Sometimes being positive is really hard. Neutral statements  are my recommended go-to for those days! Examples can be, “I can do hard things,” or “I  am allowed to take it one moment at a time.”  


• Journaling: Therapist tip—try writing a letter from the perspective of your most healed  self to use as encouragement on harder days.  


• Opposite-action skills: Not everyone’s favorite, but so effective! Here is a resource that  explains this skill further: https://thewellnesssociety.org/a-quick-guide-to-the-opposite action-technique-in-dbt/ 


• Bring a comfort item: Maybe it’s a scent that calms you, or a wearing a piece of jewelry  that means something to you, or even a small note you or a loved one wrote you for hard  days. These can be little reminders of safety that can be so helpful in grounding when  things get overwhelming.  


• Setting gentle, realistic expectations for the day: I am all about being as realistic as  possible with ourselves! Aim for one realistic goal that aligns with your recovery and  meets you where you are at.  


I hope some of these skills resonate with you. Please remember, you are allowed to take care of  yourself, the moment will pass, and you can choose recovery even if it feels hard. You got this! 


6. Create a Post-Meal Ritual  


Lastly, sometimes having a plan after your Thanksgiving meal and festivities can help decompress and ease any anxiety or uncomfortable feelings you may experience either leading up to the holiday or after participating in the holiday. Some ideas for activities you can include in your plan can be planning to take a hot shower, watching your favorite TV show or movie,  calling with a friend, changing into something super comfy and soft (honestly this is just the best feeling!), or even taking some time to reflect and jot down any wins and challenges you had throughout the day. Having something predictable and comforting to look forward to can ease anxiety leading up to the meal. Of course, this is not an exhaustive list; just choose anything that helps you slow down and rest. The day doesn’t end at the table; you get to choose how you close out the holiday! 


Be Encouraged 

Holidays can bring up so many things. If you feel overwhelmed, triggered, or emotional, it  doesn’t mean you’re going backwards or “losing progress.” It means you’re human! Please be kind and gentle with yourself. You are deserving of connection, comfort, joy, and belonging— exactly as you are. We at Recovered & Restored are wishing a very Happy Holiday season to you and yours, and we  want to remind you;  


  • You’re allowed to take up space.  

  • You’re allowed to ask for support.  

  • You’re allowed to prioritize your peace. 


And you are doing so much better than you think. We see you and we are rooting for you always!! 


Additional Resources  



Other Mental Health Services Offered in PA, NJ, DE, SC, MD, CT, VT, and FL


We offer a wide variety of services related to eating disorder recovery including trauma therapy!  We offer Weekly Support Groups, Nutrition Services,  and Family and Parent Therapy as well as Coaching, all tailored to meet the specific needs of the individual. We offer our services for Anorexia, Bulimia, Binge Eating, and Orthorexia as well as Maternal Mental Health, and eating disorder therapy for athletes online in New Jersey, Delaware, South Carolina, Maryland, Florida, Vermont, and Connecticut! We are here to offer our support and understanding in a safe and non-judgmental environment.


We have immediate openings right now for eating disorder therapy in:

Delaware, New Jersey, Florida, Maryland South Carolina, Connecticut, Vermont, and Pennsylvania.

And recovery coaching worldwide.



Recovered and Restored is an eating disorder therapy center founded by Gabrielle Morreale, LPC. We specialize in helping teens and young women heal from eating disorders such as anorexia, bulimia, orthorexia, and binge eating disorder and treat disordered eating, anxiety, depression, and PTSD. We provide eating disorder therapy in the towns of Horsham, Upper Gwynedd, Lower Gwynedd, North Wales, Lansdale, Hatfield, Blue Bell, Doylestown, and nearby towns with eating disorder therapy. Also providing virtual eating disorder therapy in New Jersey, Delaware, and Florida. Some towns served virtually but are not limited to Pittsburg, Lancaster, Harrisburg, Center City, Cherry Hill, Haddonfield, Mount Laurel, Cape May, Avalon, Brick, Dover, New Castle, Bethany Beach, Marydel, and Oceanview


 
 
 
bottom of page