How to manage an eating disorder at Christmas

Christmas is traditionally seen as a time of happiness and celebration, but the Christmas period can be very difficult for those struggling with an eating disorder. There is so much focus on food, with larger meals, buffets, and an increase in drinking all being commonplace. And whilst the Christmas period can bring fun, a lack of routine, expectations to be "happy", and increased family time can all be added stressors.

So what can you do to make Christmas as easy as possible?

Talk to whoever is providing the Christmas meal. Huge portions or challenging foods can make it an anxiety-provoking meal, but there are some things that can help. Can you discuss what will be served, and at roughly what time, so you can plan accordingly and don't have to make any decisions you feel unprepared for? Is it more helpful for someone to put a plate together for you, or would you prefer to help yourself? If a buffet style meal is triggering, could the food be served away from the table, so you are not overwhelmed? Most family and friends will be happy to make small adjustments which make the day easier.
Remember, the Christmas meal doesn't have to feel overwhelming. For most people it consists of protein, carbohydrates and veg, just like any other day. If you aim for 1/3 of a plate of each, then you've got the balance about right. And it's absolutely fine to have a dessert as part of a weight maintenance eating plan too. If you're worried about losing control, think about what could help. Try to eat regularly throughout the day, so you don't get too hungry. Allowing treats as your snacks or desserts makes them feel less taboo, again giving you a greater sense of control. And if you are worried you could ask someone else to serve you a portion, and sit down to eat away from where the food has been served.
Use distractions to help. Distractions during the meal, such as talking or music, can take the focus away from food. People often find the first hour after eating difficult too - either because of feelings of fullness or the urge to binge or purge. Distractions such as opening presents, a jigsaw puzzle or game, or a family walk could be planned in advance.
If you're worried about people making comments (even something which is intended as a compliment such as "you're looking well" can be very triggering) consider talking to your family in advance. You could ask someone close to you to ask family members and friends who know about the eating disorder not to comment on your appearance or what/how much you are eating.
Remember it's ok to have a bit of time out. Some family traditions may feel a little too hard, or you may need a little bit of time to yourself to help you manage the day. Whilst it can feel as though there are so many expectations to be "happy" it is absolutely fine to ask to sit out a triggering tradition, or to have an hour to yourself. It may be helpful to discuss this in advance. Try to explain why you need this - as this can help family and friends be more understanding. Describe the problem, express how it makes you feel, and ask for what you need.

We hope these tips give you a few ideas to help Christmas feel a little bit more manageable. But remember, it is ok to ask for help if you need it. And if you are struggling, you can always call the Beat Helpline on 0808 801 0677 (open from 4pm to 8pm on bank holidays) or the Samaritans on 116 123 (at any time).

Wishing you a peaceful Christmas, from The London Centre.