Disordered Eating and Thanksgiving

Thanksgiving is often portrayed as a celebration of gratitude, with individuals having a chance to connect and celebrate with their families or friends. However,  it can also represent one of the most challenging times of the year for individuals struggling with disordered eating symptoms. The cultural emphasis on food, portion sizes, and social eating can intensify anxiety, guilt, and body image distress that are associated with eating disorders (EDs). 

Social Dynamics and Emotional Triggers

Thanksgiving can magnify social dynamics and emotional triggers that can deeply affect individuals experiencing or recovering from EDs.

Family and social interactions can be triggers for people struggling with EDs, who often experience increased anxiety in these settings because they feel observed or judged. These interactions can be indirect, with social comparisons and pressures, or they can be direct, with food and body-related talk. The social dynamics within families or friend groups could cause significant distress, as tensions can arise from unresolved conflict. In these situations, food can become a coping mechanism to manage or avoid the emotions that arise, or food can become a trigger.

Many individuals with eating disorders rely on routine and control over what, when, and how they eat to manage their anxiety. Thanksgiving disrupts that structure, with meals being prepared by others, served at irregular times in large portions, and pressure to eat foods outside their comfort zone. This loss of control can heighten feelings of anxiety, self-criticism, or guilt, which can intensify disordered eating behaviors.

Thanksgiving carries emotional expectations of gratitude and connection, which can clash with an individual’s internal emotional state. This emotional dissonance can cause internal conflict, isolation, or guilt and shame. These conflicting emotions can create a cycle of emotional exhaustion that exacerbates symptoms.

Cultural Messages and the Diet Mentality

Food can be seen as a symbol of belonging and participation during Thanksgiving. For individuals experiencing or recovering from an eating disorder, being unable or unwilling to eat in social settings can lead to feelings of alienation from the connection provided by the cultural traditions of Thanksgiving.

Thanksgiving is often framed through a “feast–repent–restrict” mentality, characterized by indulgence followed by dieting or guilt. Conversations with this mentality reinforce the false belief that food is something to be morally judged, which is harmful for people with eating disorders. These messages validate harmful cognitive distortions, which make recovery efforts feel invalidated by the cultural messages and diet mentality surrounding the holiday and its aftermath.

Navigating Thanksgiving with a Healthy Mindset

If you struggle with disordered eating, Thanksgiving may feel overwhelming—and you may need more support than we can offer in this short article—but we’ve boiled it down to a few key things to keep in mind to approach Thanksgiving with balance and self-compassion.

• Avoid compensatory behaviors to “make up for” eating, such as restricting, fasting, or exercising excessively before or after the holiday. 
• Eat mindfully by slowing down and noticing the smells, flavors, textures, and colors of your food. 
• Listen to your body’s cues of hunger and fullness, and honor what it needs without judgment.
• Allow flexibility by enjoying your favorite foods without guilt or rigid rules.
• Avoid comparing your plate or your body to someone else’s, as everyone’s needs are different.
• Practice gratitude - Thanksgiving centers around both food and giving thanks—there’s no better time to appreciate the nourishment before you and the body you live in.

Fostering a Supportive Environment

Creating a supportive environment for individuals experiencing or recovering from EDs is important during Thanksgiving celebrations. What are the different ways that you can support yourself or a loved one?

• Focus on connection.
• Avoid body, weight, or diet-related conversations.
• Allow autonomy in food choices and portions.
• Check in privately with someone if they seem anxious or withdrawn.
• Encourage professional or peer support after the holiday.

Resources

Experiencing or recovering from an ED is difficult, especially during the holidays. If you or someone you know is experiencing difficulties with your symptoms, reach out to one of our Intake Coordinators for an appointment at the Bio-Behavioral Institute.

Phone #: (516) 487-7116

Email: info@biobehavioralinstitute.com