Eating Disorder Recovery & the Holidays: 5 Ways to Cope With Food, Body Comments, and Anxiety

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Holidays can be one of the most triggering times if you’re in eating disorder recovery — especially in the early stages when food rules, meal plans, and anxiety feel loud. Between food pushing, body comments, and the pressure to “be polite,” it’s easy to feel overwhelmed.

In this video, Shena, a registered dietitian specializing in eating disorder recovery, breaks down:
✔️ Why holidays are especially challenging during ED recovery
✔️ How obligation, food noise, and the “food & body police” increase anxiety
✔️ 5 practical, compassionate strategies to protect your recovery and set boundaries
✔️ What to say (and what not to say) when triggering comments come up
✔️ How to use your meal plan as support — not pressure

Whether you’re navigating family gatherings, extended relatives, or social meals, this video offers realistic tools to help you get through the holidays while honoring your recovery.

💛 You are not difficult — this season can genuinely be hard.

👉 If you’re in eating disorder recovery and want more support around food freedom, body image, and healing from diet culture, don’t forget to like, subscribe, and share.

Chapters / Timestamps

0:00 Why holidays are triggering in eating disorder recovery
0:43 Reason #1: Obligation, expectations, and politeness pressure
1:31 Reason #2: Food noise, food pushing, and social eating anxiety
1:46 Reason #3: The food & body police at holiday gatherings
3:34 Strategy #1: Let your meal plan be your guide (especially early recovery)
4:39 Strategy #2: Writing a boundary-setting letter or message
6:05 Strategy #3: You are not in the convincing business
7:00 How to respond to food & body comments (or not respond at all)
7:47 Leaving the room & protecting your nervous system
8:06 Simple boundary phrases that don’t create conflict
8:43 Strategy #4: The “yes, no, maybe” people framework
10:00 Strategy #5: Visualization to block triggering comments
10:57 Final thoughts & encouragement for the holidays