NSFT expert shares tips for managing eating disorders during the festive period
The festive season can be a joyful time for many, but for people living with an eating disorder it can also bring uncertainty, increased pressure and significant changes to daily routines.
Assistant Psychologist Morgen Pollington, from Central Norfolk Child and Adolescent Eating Disorders Service at Norfolk and Suffolk NHS Foundation Trust (NSFT), is encouraging individuals, families and carers to prepare ahead of the holidays and put supportive strategies in place to help reduce anxiety and maintain recovery.
1. Embracing a time of change
Christmas often brings unavoidable shifts in routine, from meal plans to the structure of the day. Morgen recommends talking with the people you live with to identify any adjustments that could help you feel more comfortable, such as reorganising your meal plan. Preparing for these changes can ease uncertainty and reduce stress.
2. Managing social events and activities
The holiday season usually involves more social contact, which can be difficult if conversations arise about food, weight or appearance. Speak with close family members about how to manage these situations and agree on an escape plan if you need a break.
There can also be pressure to have a perfect, joyful Christmas. Morgen advises remembering that it is simply another day, and it is OK to treat it that way. Taking small breaks can help prevent social burnout, and stepping away from social media may reduce pressure and comparison. Consider swapping your phone for a relaxing activity such as a puzzle or game.
3. Approaching holiday meals and festive food
Planning can make mealtimes feel more manageable. If you're spending Christmas with others, creating a joint plan can be particularly helpful. As Christmas dinner is often served at an unfamiliar time, think about how your meals and snacks may fit around the day.
You may choose to challenge yourself with new foods, but keeping safe, familiar options available is equally valid. Agree in advance how long you will spend at the dinner table and plan an activity afterwards, such as a film or board game. If buffet-style food is left out, consider how you will manage this, such as asking someone to select items for you if this feels easier.
4. Making time for yourself
Christmas can be a busy and chaotic time. Scheduling time for activities you enjoy, such as listening to music or playing a game, can help you stay grounded. Distraction techniques around mealtimes may also be helpful. If you're away from home, identify a quiet, safe space where you can take a break when needed.
5. Reaching out for support
Before the holiday period begins, think about how you will access support and identify a key person you can turn to if things feel difficult.
Beat will be offering support every day from 24 December to 1 January, between 4pm-8pm, via phone, email, anonymous webchat or social media.
- www.beateatingdisorders.org.uk
- Helpline (England): 0808 801 0677
- Young Person's Line: 0808 801 0711
Tips for families and carers
Families and carers play a vital role in providing support. Spend time together in a calm environment and involve your loved one in planning what the day will look like. Discuss signs they may be struggling and agree how you can best support them.
Find out whether they would prefer food to be served plated or buffet-style, and plan portion sizes in advance if helpful. Distraction during mealtimes such as games or films can reduce eating disorder thoughts, and creating a relaxing atmosphere with music or positive conversation can make the day feel more manageable.