7 Body-Positive Tips to Help You Survive & Thrive this Thanksgiving
Navigating Thanksgiving can be challenging for anyone, especially if you struggle with poor body image or disordered eating. With an obvious emphasis on food and eating, the holiday can trigger anxiety, negative thoughts, or even some unhealthy behaviors. Here are some tips to help you find balance, support, and self-compassion during this season:
1. Set Boundaries Around Food and Conversations
Pre-plan Responses: Think about how you’ll handle comments about food, weight, or appearance. Phrases like “I’m focusing on enjoying the holiday” or “I’d rather not talk about food today” can gently steer the conversation away.
Limit Food Talk: Thanksgiving conversations often veer toward diets and weight. If others are discussing these topics, you can step away or subtly change the subject. Remember, it’s okay to protect yourself from triggering conversations.
2. Focus on Gratitude Beyond Your Body
Shift Your Perspective: Take moments throughout the day to reflect on the non-appearance-related things you’re grateful for, such as supportive relationships, favorite activities, or personal strengths.
Practice Kindness: Engage in small acts of kindness, whether helping prepare food, listening to a loved one, or simply being present. Shifting the focus to others can give you a break from body-focused thoughts.
3. Prepare Ahead with a Supportive Meal Plan
Pre-plan Your Day: If you’re in recovery from disordered eating, consider sticking to a meal plan that feels balanced and nourishing. Avoid skipping meals before the main course in an effort to “save room,” as that can lead to feeling overly hungry, which may increase anxiety even more.
Have a Safe Food List: If certain foods feel safer for you to eat, try bringing one or two with you. This can help you feel grounded, especially if you’re not in control of the menu.
4. Set Realistic Expectations for Yourself
Practice Self-Compassion: It’s okay if you have challenging moments. Remind yourself that recovery is a journey, and it’s normal to feel triggered. Be kind to yourself, acknowledging that Thanksgiving can be difficult and that you’re doing your best.
Identify What You Can Control: While you can’t control the entire day, you can decide where and how you want to spend your energy. For instance, if large gatherings feel overwhelming, carve out small breaks to step outside or find a quiet room.
5. Create a Support System
Lean on Trusted People: If certain friends or family members understand your struggles, let them know how they can support you. A quick check-in text or a private chat during the day can make a huge difference.
Find a Body-Positive or ED Recovery Community Online: Some communities host online support groups on holidays, which can be a great resource if you need encouragement. Connecting with others who understand can make you feel less alone.
6. Focus on Self-Care Activities After the Meal
Practice Relaxation: Take time for a post-meal activity that relaxes you, whether it’s reading, watching a comforting movie, or practicing deep breathing.
Reaffirm Your Self-Worth: If you feel self-critical, practice grounding exercises like journaling about one or two things you like about yourself that have nothing to do with your appearance. This can help shift focus back to who you are, rather than how you look.
7. Reflect on What’s Meaningful to You
Embrace the Season’s Deeper Meaning: Thanksgiving is a time to celebrate connection and gratitude. When negative thoughts creep in, try reminding yourself that you are more than your body or eating habits. Engage with loved ones, express gratitude, and allow yourself moments of joy and laughter.
Final Thoughts
Whether you’re in recovery from an eating disorder, actively struggling with disordered eating, or just hyper-aware of your weight and body image around the holidays, these tips can help to keep you grounded and feel more prepared to handle potential challenges. Remember: you’re allowed to take up space, enjoy food, and experience the holiday with as much peace as possible. If you feel that you are a loved one might need some extra support, speaking to a therapist can be a great first step. At Collaborative Minds Psychotherapy, our caring and compassionate therapists are here to help you every step of the way. Contact us today to schedule a free 15-minute call with our intake coordinator to learn more!
