Written by Tiffany Lepa, NCC, LPC-Associate

It’s that time of year again – colder weather, cozy sweaters, gatherings with friends and family, yummy foods, and warm drinks – sounds great, right? Enter diet talk, the ultimate grinch. Let’s face it, diet talk can be triggering, and though our society is already flooded with messages that pick at our insecurities, the New Year brings about even more emphasis on cleanses, gym memberships, weight loss transformations, and restrictive diets veiled as healthy lifestyle changes.

While this may be the norm, a sobering reminder is that between 80 to 90 percent of eating disorders begin with a diet. It is no wonder that during this time of year, you may find yourself needing more support. If you relate: Keep reading for our 4 key tips that will help you this holiday season!

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Create a plan.

Think about some of your favorite coping tools. Maybe it’s your weighted blanket, cute animal videos, journaling, listening to music, doodling, or a meditation app. Whatever works for you! Make sure you have easy access to one of them. For example, if there is an affirmation, mantra, or quote that helps you, put it in your notes on your phone or on a sticky note that is visible to you for a gentle reminder.

Reach out to others for support.

Try your best to attend your appointments with your therapist or dietitian, even if things get busy. You can also connect with a like-minded friend. Let them know that you may need support or a check-in and clarify what you might need from them. Animals can be of great support, too, so make extra time with your pup or cat for extra cuddles, walks, or purrs!

Decide what feels best for you at the moment.

Hearing diet talk can surface many emotions ranging from rage to sadness to guilt. You might feel empowered to speak up or to draw a boundary with family. On the other hand, you may want to disengage to protect your energy. Listen to your body’s cues. Is your heart racing? Are you feeling shaky? Are you irritable? If so, you can step away for a moment and self-regulate or reach out to someone supportive.

Enjoy yourself.

Remember that you are so much more than your body! Consider keeping a “feel-good file” with reminders of things you love about yourself that aren’t attached to your appearance. Eat the foods you want to eat, and do the fun things you want to do, without feeling shame about how you look or how others might perceive you. You are worthy, just as you are.

Ready to challenge diet culture and change your relationship with food? Learn more about our approach to eating disorder treatment and contact us for a free 15-minute consultation to connect with one of our therapists!