Facing eating disorders during the holidays: A guide to staying grounded & supported

At Rosecrance Therapies, we understand that eating disorders don’t take a holiday, and navigating this time of year can feel especially difficult. Whether you’re in the thick of recovery or supporting someone who is, here are some compassionate, evidence-based ways to cope.

Why the holidays can be challenging
• Abundance of food: Holiday gatherings often revolve around large meals, rich desserts, and frequent snacks. For someone living with an eating disorder, the sheer volume of food and social pressure to partake can feel overwhelming.
• Triggering conversations: Conversations about diet, weight, appearance, or exercise can be especially triggering. Well-intentioned comments like “having just one more bite” or “you look great” may land in unexpected ways.
• Disrupted routine: Travel, gatherings, and changes to your usual schedule can interfere with regular meal plans, sleep, and self-care — all of which are essential in eating disorder recovery.
• Emotional stressors: The holidays can stir up loneliness, family conflict, or unhealed wounds. These emotional triggers may intensify urges or disordered eating behaviors.

Strategies for coping & staying resilient

1. Plan ahead — create your support map
   • Talk with your care team (therapist, dietitian) before holiday events to make a plan. Decide what your boundaries are, what you’re comfortable eating, and who can support you during challenging moments.
   • Identify one or two trusted people at gatherings who understand what you’re going through. Let them know ahead of time that you may need a break or a signal if things feel hard.
   • Prepare coping strategies like deep breathing, journaling, or stepping outside so you’re not caught off guard if you feel triggered.
2. Stick to your recovery structure
   • Maintain your normal eating plan: don’t skip meals to “save room.” Doing so can make you more vulnerable to disordered behaviors.
   • Pay attention to your hunger and fullness cues. Remember: your body knows how to guide you when given the space.
   • Avoid labeling foods as “good” or “bad.” All foods deserve a place at the table, and this mindset helps counter guilt or shame around holiday meals.
3. Practice self-compassion and set boundaries
   • Be kind to yourself. The holidays might not go “perfectly,” and that’s okay. Recovery doesn’t pause for special occasions.
   • If certain conversations or remarks are triggering, it’s okay to pause or redirect. You can politely set boundaries or even role-play how to respond with someone ahead of time.
   • Recognize when you need a break. Taking a moment to step away doesn’t mean you’re failing — often, it’s exactly what you need to stay grounded.
4. Lean on your support system
   • Surround yourself (virtually or in-person) with people who affirm your recovery and your worth beyond your body.
   • Use your recovery team as an anchor. If things feel especially difficult, check in with your therapist or dietitian.
   • Build in self-care regularly: walk, pause for meditation, listen to music, or journal. These routines help buffer heightened emotions.
5. Reimagine traditions
   • Create or lean into non-food-centered holiday activities: decorating, game nights, walks, or just enjoying time with loved ones.
   • If you host or help host, you might bring a dish that feels “safe” for you — something that nourishes both your body and your recovery.
   • Practice saying “no” when needed. Declining an event or stepping out early doesn’t mean you’re weak — it means you’re honoring your needs.

Supporting a loved one with an eating disorder
If you’re hosting or interacting with someone who is in recovery:
• Avoid commenting on their plate, their body, or how much they’re eating. Focus on connection, not consumption.
• Remind yourself that recovery is not linear. Offer gentle encouragement, not judgment.
• Learn about eating disorders — knowledge helps. Share responsibilities, set boundaries, and be ready to pivot if the conversation or situation feels triggering.

When to reach out for help
• If holiday stress is causing a relapse, increased urges, or anxiety around food, it may be time to touch base with your treatment team.
• Consider increasing check-ins or virtual therapy sessions during this season.

Support, healing, and treatment at Rosecrance
At Rosecrance Therapies, we believe recovery is possible with care that’s compassionate, evidence-based, and tailored to your needs. Through Rosecrance Therapies, in addition to one-on-one therapy, we now offer a specialized eating disorder intensive outpatient program (IOP) that provides structured support — but with the flexibility to stay rooted in your daily life.

What you’ll experience in our Eating Disorder IOP
• A 12-week virtual program (Mondays, Wednesdays, Thursdays from 5–8 p.m.)
• Care from a multidisciplinary team, including therapists and a registered dietitian.
• Individual therapy, group therapy, nutrition counseling, meal support, and medical/psychiatric monitoring.
• Treatment for a range of eating disorders: anorexia nervosa, bulimia nervosa, binge eating disorder, Avoidant/Restrictive Food Intake Disorder (AFRID) and  Other Specified Feeding or Eating Disorder (OSFED).
• Evidence-based therapy modalities such as  Dialectical Behavioral Therapy (DBT),CBT Cognitive Behavioral Therapy  (CBT), ACT Acceptance and Commitment Therapy ACT), and Cognitive Remediation Therapy (CRT).

Is this program right for you?
The IOP is ideal if:
• Your eating disorder symptoms affect your daily life, relationships, or well-being, but don’t require inpatient hospitalization.
• You want a higher level of structure and support than traditional outpatient therapy offers — but still need to keep up with your routines at home, work, or school.

You don’t have to face this season, or this journey, alone.
If you or someone you love is navigating disordered eating, Rosecrance Therapies is here. Reach out today to learn more about our new eating disorder IOP or to schedule a confidential screening: 312.239.5200 or via our website.