Rest, Recharge and Recover: Tips for Navigating Winter Break During Eating Disorder Recovery
The holiday season can be a time of joy, rest, and connection, but for many college students in eating disorder recovery, it can also bring up challenges. Family gatherings, social events, and time away from school might trigger old habits or stir up difficult emotions. If you’re working through eating disorder recovery or the holidays are a hard time of year for you, you’re not alone.
Here are 10 tips to support your recovery during winter break:
1. Interrupt Comparison
The holidays often bring comparisons — to others’ bodies, food choices, and even the way they interact with food. It’s important to remember that everyone’s body and needs are different, and your recovery journey is uniquely yours.
When you notice yourself getting caught in body comparisons, pause and acknowledge it: “I’m having a lot of body comparison right now.” This alone can be a great first step to interrupt the comparison and harsh inner dialogue. After this, you can also try asking yourself what is one thing I can focus on to help me feel more present? This might be a grounding tool like feeling your feet on the ground, or taking a few deep breaths, or it could be humanizing the person you’re comparing yourself to by thinking “I wonder if they have a favorite holiday movie” or “I wonder if they have a song stuck in their head right now.” This simple shift can help break the cycle of comparison by shifting from judgement about bodies to curiosity about them as a person.
When you notice yourself getting caught in body comparisons, pause and acknowledge it: “I’m having a lot of body comparison right now.” This alone can be a great first step to interrupt the comparison and harsh inner dialogue. After this, you can also try asking yourself what is one thing I can focus on to help me feel more present? This might be a grounding tool like feeling your feet on the ground, or taking a few deep breaths, or it could be humanizing the person you’re comparing yourself to by thinking “I wonder if they have a favorite holiday movie” or “I wonder if they have a song stuck in their head right now.” This simple shift can help break the cycle of comparison by shifting from judgement about bodies to curiosity about them as a person.
2. Practice Self-Compassion
Healing takes time, and you deserve care and rest even when (or especially when) things are challenging. There is no such thing as ‘perfect’ eating or a ‘perfect’ body and all people will have hard body image days or meals that don’t go as planned. We can work toward more attuned eating, having tools to navigate the difficult days, and trusting that these feelings will pass. If you find yourself feeling overwhelmed, take a deep breath, pause, and acknowledge that this moment is challenging. Use your self-care or grounding skills to reset. Remember, you don’t have to get it “perfect.” Small steps and recognizing when things are challenging are all signs of progress!
3. Respond to Diet Talk
When you encounter diet talk during the holidays, consider excusing yourself from the conversation or redirecting it to something else. Before a gathering, think of a few topics you can pivot to — like “Did you watch that new TV show?” or “What’s your favorite holiday movie?”
Have a few phrases ready for when diet talk arises: “I’m not really interested in talking about that right now,” or “Please don’t comment on my body or food choices.” You always have the power to excuse yourself from the conversation, or even leave the room to reset.
4. Plan Regular Meals and Snacks
Inconsistent eating patterns can be common during the break, but keeping regular meals and snacks is key for maintaining recovery and giving your body what enough, consistent energy to get through the day. (Even if that day is less active than your life on campus, your body needs enough food every day.)
Aim to eat meals and snacks every 3–4 hours to keep your energy levels stable. Start your day with food within one hour of waking up, even if you sleep in! And if you stay up late, remember to keep nourishing yourself, especially if it’s been a while since dinner. Your body needs fuel, even if you’re binge-watching holiday movies or texting friends past midnight.
Aim to eat meals and snacks every 3–4 hours to keep your energy levels stable. Start your day with food within one hour of waking up, even if you sleep in! And if you stay up late, remember to keep nourishing yourself, especially if it’s been a while since dinner. Your body needs fuel, even if you’re binge-watching holiday movies or texting friends past midnight.
5. Reach Out for Support
Winter break can sometimes feel isolating, especially if you’re away from your usual support system. If you’re working with a therapist or dietitian during the semester, try to continue those sessions during break if you can. Traveling out of town or out of state might mean when you’re home for the holidays and can’t see them, make a plan to connect with other support systems — whether it’s a friend, family member, or virtual group. Now is a great time to reach out for extra support, or set up resources for next semester. You don’t have to do this alone.
6. Challenge Black-and-White Thinking
Recovery means moving away from rigid, “all-or-nothing” thinking. Instead of viewing food, body image, or exercise as good or bad, aim to embrace flexibility and build trust with your body. If you have a challenging food or body experience, remind yourself that one meal or one day doesn’t define your recovery. This is a good time to utilize the skills you’ve been practicing, reaching out to a trusted support and sharing with your team.
7. Reclaim Movement and Exercise
During the break, it can be tempting to slip into old patterns of excessive exercise, especially if you’re feeling stressed or anxious. Remember, rest is not something you need to earn. Your body needs rest just as much as it needs food, and there’s no need to compensate. If you’re reframing your relationship with movement, focus on activities that are fun and enjoyable, rather than those you have to do. If you’re feeling compelled to exercise excessively, check in with your body and mind to assess what you truly need. Sometimes, this could mean taking a pause or switching to something low-pressure, like a walk or some light stretching.
8. Challenge Restriction
The holiday season may bring pressure to restrict or control your food intake, whether from external influences or internal fears. Remember: restriction triggers bingeing, guilt, and feelings of deprivation. Instead of holding back, focus on nourishing yourself with a variety of foods without guilt or shame. Your worth is not tied to what or how much you eat.
9. Utilize Community Supports
It’s easy to feel alone in your recovery, but there are community meal supports and virtual processing groups that can help you stay connected and supported.
Check out resources like the Alliance for Eating Disorders for weekly drop-in groups or connect with others online to continue processing and supporting your relationship with food and your body.
Check out resources like the Alliance for Eating Disorders for weekly drop-in groups or connect with others online to continue processing and supporting your relationship with food and your body.
10. Be Wary of Slippery Slopes
The break in routine and environment can sometimes cause old behaviors to resurface — body checking, tracking food or exercise, or restrictive eating patterns.
If you notice these behaviors creeping back in, take a moment to check in with yourself and your team.
If you notice these behaviors creeping back in, take a moment to check in with yourself and your team.
Consider taking steps like:
- Putting away any tracking devices (e.g., watches, fitness trackers, Oura ring)
- Asking family to remove the scale from the bathroom for your visit
- Choosing different ways to spend time with friends (e.g., going to a coffee shop, watching a holiday movie, baking cookies, doing a craft, etc.).
- Resisting trying on clothes you know don’t fit your here & now body or could be triggering (like your prom dress, clothes from a time you often compare yourself to, etc.)
Remember, One Step at a Time
Winter break can be a time of rest, reflection, and connection, but it can also bring challenges. Stay compassionate with yourself — recovery is a journey, this time of year can bring up a lot. If you’re ready to get support from a registered dietitian who gets it, reach out here.
Remember: You are not alone. 💖
