Managing at Christmas with an eating disorder

Christmas can be stressful for families affected by eating disorders due to food pressures and frequent gatherings, making anxiety and overwhelm common during this season. 

There are several strategies that may help alleviate anxiety. Please read on for guidance provided by our CAMHS Eating Disorders specialist nurses. 

Preparation is key

Being well-prepared can make things easier to manage. Many people benefit from planning ahead for important days, such as deciding on the Christmas menu early to help ease anxiety. If you're staying with relatives, find out what is planned. It can also be helpful to discuss any potential concerns with someone, so they can inform other family members and help avoid unwanted conversations.

Manage portions

If meal planning in advance presents significant challenges, it may be advisable to maintain your current dietary regimen. Alternatively, you can refer to the Eat Well Guide, which categorises foods into five distinct groups for balanced nutrition.

To maintain good health and meet your body's nutritional requirements, these food groups should be included in the following proportions:

• Fruits and vegetables – aim for five servings each day
• Starchy carbohydrates – fill about one-third of your plate with these foods
• Fats and oils – consume small amounts; they're crucial for absorbing fat-soluble vitamins and providing essential fatty acids – don't skip them as they are necessary.
• Dairy products – have three servings daily, such as a small yoghurt, one-third pint of milk, or a matchbox-sized piece of cheese. Dairy is an excellent source of calcium and also contains vital proteins.
• Non-dairy protein sources – eat three portions per day from foods like meat, fish, eggs, beans, lentils, nuts, poultry, or mycoproteins. A good guideline for serving size is what fits in the palm of your hand and matches the thickness of a deck of cards, or half a 400g can.

Be kind to yourself

It’s easy to sort Christmas foods into different categories but remember that Christmas is meant to be enjoyable – don’t be too strict with yourself. Give yourself permission to relax, recognise your emotions, and accept how you feel. If you find yourself feeling overwhelmed at times, it’s okay to acknowledge that. Reach out to a trusted person who can support you during the festive period, ideally someone you feel comfortable talking to if things get tough.

Distract yourself

Avoid talking about food or body shape during meals, especially in groups. Focus on other topics, take breaks to watch a film, listen to music, or enjoy a warm bath as it can also help you relax.

Guidance for parents and loved ones

For parents or carers of young people with eating disorders, serving meals for everyone instead of self-service can help reduce anxiety. Planning meals in advance and agreeing on choices beforehand may also ease stress, and this approach works well with buffet-style food too.

Keep overall perspective in mind

Keep in mind: it's just one day, not something that will last forever. What matters is enjoying yourself, having fun and sharing moments with your loved ones. Show yourself kindness and treat yourself with compassion.

Learn more about Derbyshire Healthcare’s Eating Disorders services.