Binge Eating Disorder tips for the Holidays
Managing Triggers, Building Safety, and Supporting Recovery During the Festive Season
The holidays are often portrayed as a time of joy, connection, and celebration — especially around food. But for individuals navigating Binge Eating Disorder (BED), this time of year can bring unique challenges.
From endless buffets and food-focused gatherings to disrupted routines and emotional stress, the holiday season can trigger urges to binge or bring up guilt about eating. The pressure to be cheerful, social, or “in control” may only make things harder.
The good news? With preparation, boundaries, and self-compassion, it is possible to get through the holidays without shame — and even with moments of joy.
Here are evidence-informed, recovery-aligned strategies to support those living with BED during the holidays.
Why the Holidays Are Hard with BED
Binge Eating Disorder is characterized by:
Eating large amounts of food in a short period
Feeling out of control while eating
Intense guilt, shame, or distress afterward
No regular compensatory behaviors (like purging)
Holiday environments can be particularly triggering due to:
Large amounts of food available
Emotional stress or family conflict
All-or-nothing thinking (“I blew it, so I might as well keep eating”)
Diet culture messaging about “indulging” or “making up for it later”
Isolation, loneliness, or trauma memories
Tips for Navigating the Holidays with BED
1. Eat Regularly Throughout the Day
Skipping meals to “save up” for a holiday feast often backfires, leading to extreme hunger and a higher likelihood of a binge episode.
Try to:
Follow your usual eating schedule (breakfast, lunch, snacks)
Avoid restricting or “making up” for previous meals
Prioritize balance — not perfection
Food neutrality supports blood sugar, mood, and stable decision-making.
2. Identify Your Emotional Triggers
Binges are often emotional responses, not just physical. Before a gathering, ask yourself:
What emotions might come up (loneliness, anger, grief)?
Who or what tends to overwhelm me?
What coping strategies have helped in the past?
Prepare emotional support tools: grounding exercises, journaling, texting a friend, or stepping outside for a reset.
3. Set Boundaries Around Diet Talk
The holidays are full of comments like:
“I’m being so bad today!”
“I’ll need to fast after this meal.”
“You’re going to eat all that?”
These are not helpful — and you don’t have to engage.
Practice responses like:
“I’m working on healing my relationship with food, so I’d rather not talk about diets.”
“Let’s enjoy the meal without judgment.”
“I’m focusing on nourishment, not restriction.”
You have the right to protect your recovery space.
4. Choose Your Environment with Care
If possible:
Sit near supportive people
Avoid lingering around food tables if it feels overwhelming
Plan a quiet break during long gatherings
Drive separately or arrange transportation so you can leave if needed
Creating predictable, safe conditions supports your nervous system and helps you stay grounded.
5. Use Self-Compassion After Eating
If you eat more than you planned or feel uncomfortably full:
Pause. Breathe.
Remind yourself: this is a behavior, not a moral failure
Ask: “What was I feeling before the meal? What do I need now?”
Avoid compensatory behaviors like skipping meals the next day — this often fuels the binge-restrict cycle. The most recovery-supportive thing you can do is eat again, normally, the next time you’re hungry.
6. Focus on Connection, Not Control
Try to redirect attention away from food by connecting with:
People (even just one safe person)
Pets, children, or nature
Music, conversation, or meaningful traditions
Ask yourself:
“How do I want to remember this day — by what I ate, or by who I was with and how I showed up for myself?”
7. Reach Out for Support
BED often thrives in secrecy. Let someone you trust know you’re struggling. If you’re in therapy, make a plan for support before and after key events.
Online support groups or recovery communities (like The Binge Eating Disorder Association, NEDA, or HAES-aligned therapists) can be valuable — especially during lonely or high-stress days.
Gentle Reminder
You are allowed to eat holiday foods without guilt.
You do not have to "earn" rest or joy.
Slips do not erase your recovery.
Your body deserves nourishment — every day, in every season.
You are not alone.
Final Thought
Holiday recovery doesn’t have to look perfect. You don’t need to feel peaceful around every plate or love every part of your body. But you can move through this season with intention, support, and kindness toward yourself.
If you find yourself struggling, know this: you’re not broken. You’re healing. And that matters more than anything else on the table.
