How to Handle an Eating Disorder Relapse During the Holidays

Written by CCTC Staff Writer

The Holiday season is a time of joy and celebration for many people, but it can be a difficult time for those in recovery from an eating disorder. This is because the Holiday season brings about a lot of triggers and stressors. While preparing and hoping to prevent relapse or slips is the ultimate goal, they may happen. While these can be disappointing and difficult to face, it is important to handle them with compassion and support to get back on track. If you are worried about relapsing during the Holiday season, don't worry – we have some tips for you!

In this blog, we will discuss:

What makes the Holiday season so difficult for those in recovery
What an eating disorder relapse or slip looks like
What to do if you are struggling with a relapse or slip during the Holiday season

What makes the Holiday season so difficult for those in eating disorder recovery?

There are a variety of factors that can make this time of year difficult for those in recovery. From the abundance of food to holiday parties and celebrations, there is an ever-present pressure to be perfect and meet unrealistic expectations. Additionally, the holidays can bring up difficult emotions such as guilt, shame, and loneliness. All of these factors can increase stress levels and create a temptation to go back into old habits that were once used to cope with difficult emotions.

What steps may be taken to prevent relapse?

So you may be wondering, how do you prepare for facing relapse during the Holiday season? For many actively in treatment for their eating disorder, the weeks leading up to Holidays may be spent discussing how to best navigate potential triggers. This may look like discussing potential triggers and historical triggers, determining if avoiding certain people or settings may be best, and setting strategies in place to deal with difficult moments.

While this type of preparation is extremely important, it does not guarantee things will go as planned. Unexpected triggers, thoughts, and urges may present themselves and may make it easy to slip into old behaviors. Whether it is your first Holiday season in recovery or decades into working on your relationship with food, your body, and yourself, slips and relapses can happen. We are all human and recovery is not a linear process.

Before we go on, what exactly is an eating disorder relapse or slip?

While there is no exact definition, an eating disorder relapse or slip is defined as the return of eating disorder behaviors and thoughts, usually after some time without them. While it may be discouraging, it’s important to recognize that relapses or slips are not failures – they are simply part of the recovery process. While they may not be ideal and can cause feelings of shame and guilt, they are nothing to feel bad about. Those negative feelings are a sign you care about your recovery, which is an amazing thing!

What to do if you are struggling with behaviors during the holiday season

Below are some tips you can use if you find yourself struggling with a relapse or slip during the Holiday season.

1) Acknowledge and validate your feelings

It is important to take a step back, take a deep breath and acknowledge what is going on. This might sound simple but validating your feelings is essential to move forward.

2) Treat yourself with compassion

It is important to be gentle and understanding with yourself, instead of beating yourself up for any slips or relapses you may come across. Recovery is a journey – give yourself credit for the progress you have made! Being hard on yourself will only make recovery that much harder. If you are struggling with this, ask yourself, if a friend came to me to share they were struggling with behaviors, how would I respond? It is likely you would meet them with empathy and tell them everything will be okay, that you are there for them, and that they don't have to be perfect.

3) Avoid all-or-nothing thinking

So often those in eating disorder recovery will struggle with all-or-nothing thinking. All-or-nothing thinking, or sometimes called black-and-white thinking, is when you view things as either one extreme or another. For example, if you engage in behaviors once, it is easy to label yourself as a failure and spiral into other behaviors. This is a thinking trap your eating disorder may use to give you a reason to give up on recovery. Instead, recognize that engaging in one behavior does not mean you have “failed” or that you have gone back to where you started.

It is important to remember that recovery is a journey and there will be ups and downs. Try to keep an open mind, focus on the progress you have made, and recognize that recovery is not a linear path. Avoiding all-or-nothing thinking can help create more realistic expectations which can reduce stress around the Holidays.

4) Stay connected to your supports and treatment team

Reach out to your support system – whether it be family, friends, or your treatment team. Staying connected to your support helps remind you of the progress you have made and why it is important to stay on track with recovery. If you are struggling, be honest with those around you.

If you don't already have a treatment team or any professional support, it is important to reach out for help if you are struggling with slipping or relapsing during the Holiday season. There are a lot of resources available such as therapy, online support groups, and treatment programs.

5) Lean into the lessons you may learn

Relapses can be hard lessons to learn, but they can also be opportunities for growth. Take the time to reflect on any slips or relapses you may have in order to better understand what triggered them. By understanding your triggers, you can come up with a plan and strategies to help you stay on track with recovery in the future should similar situations arise.

6) Do not avoid higher levels of care during the holiday season

It may be hard to accept, but sometimes seeking a more intense level of care such as residential or inpatient eating disorder treatment may be necessary when dealing with an increase in disordered behaviors. For most, making this decision is difficult enough on its own. But adding the Holiday season into the equation can make it that much tougher. While we recognize the difficulty, spending the Holidays getting proper care and support can be life-saving and provide you the opportunity to enjoy many wonderful Holidays with loved ones in the future where you are truly present, happy and healthy, and no longer in the grips of an eating disorder.

All in all, slips and relapses during the Holiday season are common and fully expected. You are not alone on your journey to recovery! Taking steps like preparing beforehand, being honest about where you’re at with your treatment team, and leaning into learning opportunities can help make the Holiday season a bit easier. Most of all, it is important to be kind to yourself and remember that recovery is a process.

If you find yourself struggling with slips or relapses this Holiday season, Central Coast Treatment Center would be happy to discuss how we can best support you or your loved one. Learn more about our programs here and reach out to us today.

Ai PonoDecember 15, 2022