Here we are at the end of another year. I am hearing the beginnings of
"Holiday Recovery Procrastination"(HRP). Comments like, "I will stop restricting my food just as soon as all of the holiday food temptations are gone" are common place in my office these days. Or, "I can't deal with my binge eating problem with all of the stress of the Christmas Season; I will wait until the New Year". For those who don't have an "official" eating disorder, you may be hearing yourself say "I am going to go on a diet and start exercising as New Years' resolutions". It is time to challenge these destructive dialogues. HRP is just another version of the all or nothing, black and white thinking patterns that are enemies of eating disorder recovery efforts.
Time to change the conversation!
Let's explore some strategies to help with HRP. You will find suggestions listed below according to common challenges that occur when dealing with dieting and disordered eating at this time of the year.
Desire to restrict or diet:- Give yourself permission to choose, eat and enjoy at least one food per week that you have previously labeled as "forbidden".
- Remind yourself that dietary restraint will only lead to binging.
- Love and accept the body/body type that is natural for you and only you!
- Challenge diet mentality thoughts that would invoke feelings of guilt regarding consuming eating certain foods. Remember that food/eating is not a moral or ethical issue.
- Consider quality of life issues such as sharing food with those you love and enjoying holiday traditions that involve food as valued commodities.
- Remind yourself that delaying the confrontation of food fears will only give those fears more power over your life.
- Become aware of triggers that might spur the desire to skip meals or restrict your food intake.
- Plan alternative reactions to dietary restraint desires. This might include creative outlets, journaling, or reaching out for support.
Binge/Compulsive Eating Concerns:
- Give yourself unconditional permission to eat and enjoy food, including holiday foods that are rarely available.
- Don't sneak eat. If there is a food you are craving, eat that food it in a public/social setting where there is less likelihood of binge eating.
- Recognize and deal with emotions that trigger binge/compulsive eating. Plan for healthy outlets to emotional eating (moderate exercise, creative endeavors, or journaling).
- Do not set up bear traps for yourself. Guard the food environment that is within your own control. Eat slowly and with focus.
- Experiment with listening to your body's own cues in regards to hunger, satisfied and control.
Most importantly ... remember that a lapse NEVER means collapse. If you eat compulsively, skip a meal or start obsessing about dieting ... confront that thought or behavior without buying into guilt. Give yourself some grace and regroup.
May you all fully embrace the joys of this season. May you find the strength to cope with the sorrows of this season. May you all have a blessed New Year full of hope and recovery.
