Controlling Binge Eating During the Holidays can be Challenging.

The holidays have become known as the season where everyone gets a free pass to eat as much as they want. However, for those of you who struggle with an eating disorder, like binge eating, it’s not that easy. This season for you becomes challenging as you are faced with guilt, stress, anxiety, and depression when over eating unhealthy foods. People surrounding you will enjoy their food and urge you to enjoy it with them. They do not understand the turmoil that food consumption has played in your life and most likely you do not want them to know about your eating disorder.

If you suffer from binge eating disorder, remember that food is only a symptom of your problem. The core issue is how you are coping with your emotions. You utilize your addiction to food to help make yourself feel better in that brief moment. Regardless of your awareness to how you will feel after your binging episode has ended, you feel powerless and out of control. The good news is that you can set yourself up for success. First, identify your emotions and verbalize them to other people. Make it known to others that you are struggling with depression or anxiety, the reasons for these emotions, and admit to others your binge eating as a way you have been coping. It is helpful to have other people supporting you and keeping you accountable. The more we hide and avoid facing our behaviors, the more power they have over us. Some other tips for facing the holiday season includes planning ahead and selecting healthier choices. If you are hosting a meal during a holiday with guests, ensure that you have cooked a few healthy options or ask guests to bring a healthier option when possible. If you are attending as a guest for meals at someone home or an event, then bring a healthy dish with you to share. Try eating larger portions of the healthier foods first, and then give yourself permission to eat some sugar after you have been filled with the nutritious foods. Try slowing down on your eating pace in order to digest the food. Drink a large amount of water prior to eating. Tell people around you to be supportive of your healthy choices. Avoid isolation as much as possible because we tend to binge eat when we are alone. Lastly, ask your spouse, partner, roommate, family member, and friends to be your support partner. Ask them if they will create their own healthy eating goals with you, or if they will be your advocates on the sidelines to cheer for you!

In order to prepare for Thanksgiving, Christmas, and other holidays this season, try a few of my tips. Everyone responds differently to the various options for coping effectively. What works for me will not necessarily work for you and vice versa. If you have the time, email me and share your progress on how your journey with healthy eating has been this season. Remember that we all regress and make mistakes. Forgive yourself, let go of the shame, and say, “today is a new day,” and then try again.

HAPPY HOLIDAYS!

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