Top tips to navigate the Xmas holidays if you struggle with disordered eating

Christmas is a time for family, fun and feasting, but for those who struggle with disordered eating, it can be traumatic and triggering so we’ve explored how those who ‘eat their feelings’ can best navigate the festive season

Find time to relax. For comfort eaters, stress can often trigger episodes of bingeing.

“There’s a myth that you have to be unbelievably happy at Christmas but the reality is that people may feel sad, stressed or lonely and then turn to food for comfort,” says psychotherapist and nutritionist Anna Fergusion ( fitness-fusion.co.uk ).

Often we feel we ‘should’ attend events or do things we don’t want to do, but the added stress can lead to more eating and drinking,” adds emotional eating coach Emily Hall ( fresh-forward.co.uk ).

“Allow yourself to say no to things you don’t want to do and you’ll feel much better for it.”

Make a change

Christmas can start to feel claustrophobic after a few days staying with others or having house guests of your own.

“I always advise clients to change either their emotion, action or environment when they’re struggling,” says Anna.

“Changing your emotion can be as simple as listening to music, or watching a comedy. Changing your action can mean keeping either your hands or mouth busy by painting your nails, colouring in a picture, or ringing someone for a chat.

“Altering your environment could mean going for a short walk or eating your meal in a different place. This will help prevent you from repeating the same habits.”

Confide in a friend or relative

Living with food issues can feel very lonely. “That loneliness can feel even greater at Christmas as it’s supposed to be a time of togetherness,” says Anna.

“It’s important to keep a support network around you. If, for you, that’s not family – and for many of us it isn’t – make sure you schedule time to chat to a trusted friend at some point during the festivities or give them a call if you find you’re having a hard day.”

Mindful moments

“Food is one way to make ourselves feel secure, so if you start to feel overwhelmed, use mindful meditation to calm yourself and picture a place where you feel happy. Take a moment to remind yourself you are safe,” says Emily.

Treat yourself

Eating binges can be triggered by a sense of deprivation. “Remember, it’s not the body that craves food but the mind,” says Emily.

“Don’t deprive yourself of foods you enjoy because that will only make your mind want it more. When we start to deprive ourselves, overwhelming thoughts creep in.”

Try to allow yourself to enjoy a few festive treats without guilt.

Have hope

Remember, there is always help available. “People who struggle with emotional and binge eating may have been battling it for a long time and find it hard to believe that their mind can be changed,” says Anna.

“There’s help out there so speak to your GP. Keeping it a secret gives it power so dispel that power by telling someone.”

If Christmas is triggering your issues, BEAT, the eating disorder charity (beateatingdisorders.org) offers a one-to-one secure instant messaging service with its advisers 365 days a year.

‘Catching Covid convinced me to tackle my demons’

Fiona Downing, 44, an autism adviser, lives with her police officer husband Steve, also 44, and their two children, Alex, 14, and Isabel, 10, in Chesham, Bucks.

“As I approach my first Christmas since overcoming my comfort-eating habit, I’d be lying if I said I wasn’t nervous. From cooking meals to entertaining relatives and going to social events, it can be a stressful time of year.

“In the past, I always used eating as a way of unwinding from a stressful day. I’d get home from a difficult day at work and eat a whole family-sized bar of chocolate, a huge bag of crisps or a sharing bag of peanuts. Often I’d eat them without realising how much I’d had, until my hand hit the bottom of the packet, or reached for the last square of chocolate.

“Afterwards I’d feel sick with guilt at the thought of the amount of calories I’d consumed, but end up doing the same each night. It was a habit I’d developed when my two children were small, and it had become worse over time.

“Then last year I had a hysterectomy and was off work for three months. I felt dreadful and ate to make myself feel better. The more I ate the more my confidence plummeted, as I blamed myself for not having the discipline to stop eating, even though I wanted to.

“I hit 15 stone, stopped wearing nice clothes, started living in a uniform of tracksuits and leggings and struggled with confidence when meeting new people because of my weight.

“Then in December last year, my family and I got Covid and while they recovered well, I suffered badly. I’ll never know for sure if it was because of my weight but it was the scare I needed to finally address my comfort eating.

“I started using Noom, a weight- loss programme which uses cognitive behavioural therapy to tackle emotional eating. I learned stress was triggering my overeating and beating myself up afterwards only continued the cycle. I also learned that labelling foods as good and bad was making me feel worse.

“Slowly, I began undoing the habits of a lifetime and lost three stone. Now when I feel stressed, instead of comforting myself with snacks, I go to a spin class or talk it out with my husband. I still treat myself to a little of what I fancy, but now I can enjoy a few squares of chocolate or an ordinary bag of crisps without going on to finish an entire sharing bag.

“This Christmas, if I start to get overwhelmed with stress, I know I have ways to combat it without overeating, like going for a walk. Instead of buying enormous tins of chocolates and a huge panettone, I’ve bought small ones so I can still have a little of the foods I enjoy without the overwhelming guilt of knowing I’ve eaten too much. I’m hoping this will be our merriest Christmas yet.”