Navigating the Holidays While in Recovery: A Compassionate Guide

By Paige Mandel MS, RD, CDN

Adapted from Balance Webinar “Holiday & Recovery: Your Guide to Navigating the Holidays and Recovery” hosted by VP of Admissions & Clinical Services Danielle Levitine, MS BC-DMT LCAT CED-CAT and Dietitian Quinn Haisley, MS, RD.

Recorded Webinar & discussion linked here

Why Are The Holidays Difficult to Navigate While in Recovery?

• The holidays typically mean being around an abundance of food and potential food triggers
• Diet and food talk increase during the holiday season
• Challenging interactions with family
• Heightened stress can increase the urge to rely on unhelpful behaviors

The Before: How to Prepare

• Identify your needs
• Set your goal
  • Ex: I will complete my meal plan today
• List out potential trigger points
  • What resources do you have to navigate these potential triggers?
• Create, review and communication your plan with your team of providers
• Reach out to someone at the event who you can share your holiday recovery plan with

Set your mentality

• Be compassionate with yourself
• Give yourself permission to enjoy the moment
• Set expectations that feel good
• Set boundaries with your family members ahead of time
  • Examples:
    • Please don’t make comments on other people’s appearance during this holiday
    • I am really looking forward to getting together for the holidays! To make it as enjoyable as possible for me I’d rather we don’t talk about weight or food
  • Allow yourself to say no
  • Focus on gratitude
  • Prepare for things that are going to be out of your control such as food choices and preparation style

Action steps

• Prepare your self-soothing toolbox
• Wear comfortable clothing
• Schedule your meals and snacks
• Do your favorite self-care activities
• Gather inspiration of why recovery is worth it to you to have handy
• Plan fun activities before and holiday events to help keep a positive focus and balance i.e. ice skating, baking cookies with family, massages
• Set reminders on your phone to check in with yourself throughout the day
• Make sure your recovery plan is accessible and ready to go

During the Event:

• Follow your meal plan
  • Aim to eat regular meals and snacks throughout the entire day
  • If you can, pack snacks if you know you will be away from home for a long period of time. However, don’t use this to replace fear foods with safe foods
  • Enjoy variety! Approach food with curiosity
• Look for your early warning signs that can lead to unhelpful behaviors such as spike in feeling body dissatisfaction
• Avoid making body judgements
• Set boundaries or walk away from any conversation regarding body talk
• If you have strong urges
  • Reach out to your support person who you feel safe and comfortable talking to, someone in your corner
  • Utilize your tool box
• Have a supportive exit strategy in case you feel overwhelmed

After the event: Defining your exit strategy

• What to prepare for
  • Can you be alone after the event? Do you want someone to be with you?
  • Do you have adequate support?
• What positive activities can be supportive?
  • Volunteer
  • Schedule session with team
  • Journal
  • Self-care