Navigating the Holidays While in Mental Health Recovery

The holiday season, with its flurry of social gatherings, family events, and food-centered traditions, can be both a time of joy and a source of stress—particularly for those in eating disorder and mental health recovery. For many, the holidays bring heightened pressure around food, body image, and emotional triggers. But with the right strategies and a compassionate mindset, it is possible to navigate this time with grace, balance, and self-care. 

Here’s how to approach the holidays while staying grounded in your recovery journey.

1. Acknowledge the Challenge

It’s crucial to start by acknowledging that the holidays can be difficult, especially for those recovering from eating disorders or managing mental health conditions. There may be feelings of anxiety, shame, or fear around food, body image, and social interactions. These challenges are real, and it’s okay to recognize them. By naming the difficulty, you can take proactive steps to address it, rather than denying it or expecting yourself to be “perfect” during the season.

2. Prepare Mentally and Emotionally

One of the most important tools for managing holiday stress is preparing yourself mentally and emotionally ahead of time. Reflect on the triggers that have affected you in past holidays—whether it’s family dynamics, comments about food or weight, or the sheer volume of festive events—and develop a plan to handle these situations. 

If you anticipate that certain conversations or events might be difficult, consider setting boundaries in advance or prepare yourself to set a boundary in the moment. 

It may also help to practice mindfulness or relaxation techniques, such as deep breathing, meditation, or journaling, to manage anxiety. This can help you stay in the present moment rather than getting lost in worrying thoughts about food, body image, or other stressors.

3. Set Realistic Expectations

The holidays are often depicted as a time of perfection: the perfect meal, the perfect family photo, the perfect gift. It’s important to remind yourself that these ideals are often unattainable and that recovery is about progress, not perfection. Give yourself permission to set realistic expectations for the season, understanding that there may be tough moments, but that doesn’t define your progress.

Recovery isn’t linear, and some days will be easier than others. Be kind to yourself when you experience setbacks, and recognize that healing is a journey. You can still enjoy the holiday season while being compassionate with yourself. Let go of the idea that you need to be “holiday perfect” and focus on being present.

4. Practice Self-Care and Boundaries

Self-care is particularly important during the holidays. Whether that means ensuring you have quiet time for yourself, staying hydrated, getting enough sleep, or engaging in physical activity that feels good (and isn’t punishment-based), make self-care a priority. Recovery requires energy, and you’ll need to nurture your mind and body to stay grounded.

Boundaries are also key to protecting your mental and emotional health. If certain people, situations, or conversations are triggering, give yourself permission to step back. It’s okay to say “no” or “not today” if you feel overwhelmed. Setting healthy boundaries isn’t selfish; it’s an act of self-preservation.

For example, if a particular relative makes comments about food or your appearance, you can politely excuse yourself from the conversation or even set a firm boundary in advance. You might say, “I’m not comfortable discussing food or weight during our time together,” and then redirect the conversation to something else.

5. Navigate Food Situations Mindfully

Food is often central to holiday celebrations, and for those in recovery from an eating disorder, these events can trigger anxiety and unhealthy thoughts. One of the most important things you can do is approach holiday meals with mindfulness and compassion for yourself.

If you’re attending a family meal or gathering, remind yourself that food is not the enemy—it’s meant to nourish and bring people together. Practice listening to your body and eating in a way that feels balanced for you. This might mean taking time to check in with yourself and make sure you are meeting your needs.

If you feel overwhelmed by the amount of food or the temptation to restrict, try to focus on the experience of being with loved ones. Engage in conversations, play games, or enjoy the music and festivities. Remember that your worth is not tied to how much you eat or your body, and that recovery means working through difficult moments, not avoiding them.

6. Lean on Your Support System

Surround yourself with people who understand and support your recovery journey. Whether it’s a therapist, close friends, or a support group, having people you can talk to during the holidays is vital. Share your thoughts, feelings, and challenges with them—they can offer perspective, encouragement, and reassurance when needed.

If you’re attending family events where you may not feel as understood, consider finding a trusted person within that space who can provide comfort or a “safe zone” for you to step away if things get tough.

7. Focus on Meaning Beyond the Food

It’s easy to get caught up in the emphasis on food during the holidays, but it’s important to remember that the season is about much more than what’s on the dinner table. Shift your focus from food to connection. What other meaningful traditions or activities bring you joy? Whether it’s decorating the house, watching holiday movies, volunteering, or spending time outdoors, make room for experiences that nurture your spirit and remind you that the holidays are about love, togetherness, and celebration.

If you find yourself struggling to stay present during a meal or social gathering, try to reframe the moment by thinking about the joy of the season in a broader sense. Ask yourself: How can I make this experience about more than just food? How can I engage with the people around me in a way that feels fulfilling?

8. Celebrate Progress, Not Perfection

During the holidays, it’s easy to get caught up in the idea of “perfect” recovery or ideal behavior. But recovery is not about achieving perfection—it’s about progress, however small. Celebrate the steps you’ve taken, the boundaries you’ve set, and the moments of growth you’ve experienced. If you face challenges, acknowledge them without judgment, and refocus on the next step forward.

Remember that every step forward, no matter how small, is worth celebrating. You are doing hard and important work, and that deserves recognition, especially during the holidays when the pressure is often heightened.

The holidays can be both beautiful and difficult for those in recovery from eating disorders or mental health challenges. But with preparation, self-care, and the right mindset, it is possible to navigate this time with resilience and grace. 

Above all, be kind to yourself. Recovery is not a destination; it’s a journey, and it’s okay to have ups and downs along the way. By prioritizing your mental and physical health, setting boundaries, and focusing on the true meaning of the season, you can find joy and peace during the holidays while continuing to honor your recovery.

Are you in need of support?

At Lift Wellness Group, we offer distinct levels of care that are designed to support you. Our team of compassionate and highly trained clinicians and staff are here to support you in your recovery. 

Outpatient Services: Working with a Lift therapist or dietitian will provide individualized care as you navigate mental health, disordered eating, or eating disorder recovery.

Our Partial Hospitalization Program (PHP) and Intensive Outpatient Program (IOP) are highly structured and comprehensive programs that focus on holistic healing and recovery from mental health and eating disorders.

Our admissions team is here to lend a listening ear and find a program that is the best match for you. Connect with us today at (203) 908-5603.

Written by Allison Cooke, Certified Intuitive Eating Counselor and MSW Student