Thanksgiving is a time for family, gratitude, and, of course, food. But if you’re on an intuitive eating or recovering from an eating disorder, the holiday can feel more stressful than celebratory. With the focus on large meals and gathering around the dinner table, it’s natural to feel triggered or overwhelmed. You may also be seeing family members that you haven’t seen in a long time and that might be stressful. I hope that these tips for navigating Thanksgiving in eating disorder recovery can help make your holiday even a bit easier ❤️

The good news? It’s entirely possible to enjoy Thanksgiving in a way that honors your progress and your body. The other good news is that it is just one day out of 365 and if it is difficult, you will make it through! The way that your eating disorder shows up during the holidays may be totally different from someone else and the most important thing is that you give yourself the support that you need.

Here are some tips for supporting your eating disorder recovery during Thanksgiving:

Reach Out for Support Prior to Thanksgiving

If you anticipate a challenging day, don’t hesitate to lean on your support system. Whether it’s a close friend, family member, or a member of your care team, having someone who understands your journey can be incredibly comforting. A quick text or a phone call to someone who feels scafe can help you feel less isolated and more supported.

If you are worried about the upcoming holiday, schedule an extra appointment with your therapist or nutritionist/dietitian. Book one for after the holiday as well to remind yourself that you will get support after it’s over too.

Consider: Making a plan with a trusted person before the event. It could be as simple as having a code word for when you need a quick break or a supportive text check-in.

Ditch the “Saving Up” Mentality

It’s common in our society to skip breakfast or lunch in “preparation” for the big Thanksgiving meal, but this can backfire, leading to intense hunger and feeling “out of control” around food. Instead, aim to nourish yourself consistently throughout the day. If you are eating your Thanksigivng meal at 5pm, there is pleanty of time for breakfast and lunch. By the time the event comes around, if you have been fed throughout the day, you are more likely to enter into the meal feeling more at ease and able to feed yourself in a way that feels supportive rather than panicked.

Remember: Your body needs consistent energy. By giving it regular fuel, you’ll feel better both physically and mentally.

Set Boundaries Around Food and Body Talk

Holiday gatherings often bring comments about dieting, food choices, or body size. If you find this triggering, know that it’s okay to set boundaries. You might gently redirect the conversation by saying, “I’m focusing on enjoying the meal today. Let’s talk about something else.” It is also completely acceptable to take breaks throughout the day as needed.

You are allowed to protect your mental health and well-being. Shifting the focus away from diet talk can make the experience more enjoyable for everyone.

Focus on Connection Over Calories

It’s easy to get caught up in worrying about the food, but try to remember what Thanksgiving is truly about: connection with those around you and gratitude. Instead of fixating on what’s on your plate, engage with loved ones, play games, or take a moment to reflect on what you’re thankful for. This shift in focus can help alleviate some of the anxiety that might come up around the meal.

Tip: Have a few conversation starters in mind that don’t involve food or diets—like sharing favorite holiday memories or discussing travel plans.

Prepare Grounding Techniques in Advance

If you start to feel overwhelmed, have a few strategies ready to help you stay grounded. This could be taking deep breaths, stepping outside for a moment of fresh air, or doing a quick body scan to release tension. A simple pause can help you reset and feel more in control.

Example: Before sitting down for the meal, take three deep breaths, inhaling for a count of four and exhaling for a count of six. This simple act can help calm your nervous system. There is no shame in taking a moment for yourself (you can just go to the bathroom) to do this before sitting down with everyone.

Practice Self-Compassion Throughout Your Eating Disorder Recovery

It’s normal to feel a mix of emotions after a big holiday meal, especially if you’re used to following strict food rules. Heck, the holidays can be emotional even if you are not recovering from an eating disorder! So, if you find yourself feeling guilty or anxious, remember to try to be gentle with yourself. One meal does not define your progress or your worth. Recovery and intuitive eating are about building a healthier relationship with food and your body over time.

Affirmation: “I am allowed to enjoy this meal. My body knows how to handle it. I trust myself.”

The Bottom Line

The holiday season can be a challenging time for those in eating disorder recovery or practicing intuitive eating, but it’s also an opportunity to honor your body and progress. Give yourself permission to do what feels right for you, whether that means setting boundaries, practicing mindfulness, or simply allowing yourself to enjoy the meal without guilt.

Above all, remember that Thanksgiving is just one day. It’s okay to have a mix of emotions and to take care of yourself in the ways you need. By focusing on connection, self-compassion, and trying to listen to your body, you can navigate the holiday with greater ease and enjoyment.

Wishing you a peaceful, joyful Thanksgiving filled with moments of connection and gratitude.

You are not alone in this journey, and you are deserving of a holiday filled with care and kindness—for yourself and from others. If you are looking for eating disorder support and do not have a care team yet, that can be a great place to start. I am currently offering virtual eating disorder services and if you need to find a therapist, Psychology Today is a great general resource. The National Alliance for Eating Disorders would also be a wonderful resource.

Happy Thanksgiving! 🍁