Navigating Eating Disorder Recovery During Thanksgiving

Thanksgiving is often described as a day of gratitude, connection, and celebration—but for individuals in eating disorder recovery, it can also bring unique challenges. With its focus on large meals, food traditions, and family gatherings, Thanksgiving can stir up complicated emotions or increase recovery-related stress. If this resonates with you, please know you’re not alone. With intention, planning, and compassion, it is possible to approach Thanksgiving in a grounded and recovery-supportive way.

Below are strategies to help you navigate the holiday while caring for your well-being.

1. Anchor Yourself in Your Recovery Plan

Thanksgiving doesn’t pause your recovery—and your recovery doesn’t have to pause Thanksgiving. If you follow a structured meal plan or pattern, aim to keep it as consistent as possible throughout the day. Regular eating before and after the holiday meal can help regulate your hunger cues, stabilize emotions, and reduce vulnerability to urges.

If your schedule is different than usual, consider:

• Eating breakfast and snacks as planned, even if a large meal is coming later

• Bringing “safe” snacks with you

• Setting reminders if the day feels busy or unpredictable

Consistency is an act of support, not pressure.

2. Prepare for Triggering Moments

Thanksgiving can include elements that feel difficult or overwhelming: full tables, unfamiliar foods, disrupted routines, or relatives who comment freely on appearance or eating habits. Identifying potential challenges in advance can help you feel more prepared.

Reflect on:

• What parts of Thanksgiving tend to cause stress?

• What coping strategies help you stay grounded?

• Who can you check in with before or during the gathering?

A plan gives you options—not rigidity.

3. Set Boundaries Around Food and Body Talk

Thanksgiving is notorious for comments about weight, diets, or “earning” food through exercise. These conversations can be triggering and harmful. It’s okay to protect your mental and emotional space.

Helpful boundary phrases might include:

• “I’d prefer not to talk about food or bodies today.”

• “Let’s shift the conversation to something more meaningful.”

• “I’m focusing on my recovery, so I’m avoiding diet talk.”

You are allowed to redirect or remove yourself from any conversation that doesn’t support your well-being.

4. Build a Support System for the Day

Connection is one of the strongest buffers against holiday stress. Whether you’re attending a large family dinner or spending the day with a smaller group, consider identifying someone who can be a support person.

Possible support strategies include:

• Letting someone know ahead of time what would help you

• Having a “check-in buddy” through text or phone

• Planning a grounding activity before or after the meal

• Scheduling a session with your therapist before or after the holiday

You do not have to navigate the day alone.

5. Create Moments of Regulation and Rest

Thanksgiving gatherings can be long and emotionally intense. Allow yourself to take breaks when needed.

Try:

• Stepping outside for fresh air

• Sitting somewhere quiet for a few minutes

• Practicing grounding or breathing exercises

• Engaging your senses (warm drink, soft texture, calming scent)

• Taking a short walk with a trusted friend or family member

These small moments support your nervous system and help you stay present.

6. Find Meaning Beyond the Meal

Although Thanksgiving is culturally centered around food, it can also be a time to reconnect with values such as gratitude, family, rest, generosity, or tradition. Shifting your focus from the meal to the meaning can help you feel more connected to what truly matters.

Ask yourself:

• What do I want this Thanksgiving to represent for me?

• What would help me feel grounded, peaceful, or connected?

• What small moments of joy or gratitude can I create?

Your experience of the holiday can be more expansive than the food on the table.

7. Offer Yourself Compassion

If the day feels overwhelming or you experience urges or setbacks, it doesn’t mean you’ve failed. Thanksgiving is a uniquely challenging holiday for many people in recovery. Treat yourself the way you would treat someone you care about—with understanding, gentleness, and encouragement.

Remind yourself:

• “This is a difficult day, and my feelings make sense.”

• “I can come back to my recovery skills at any time.”

• “I deserve compassion today.”

Recovery is not about perfection; it’s about continued practice.

Final Thoughts

Thanksgiving can bring a mix of warmth, stress, and complexity—especially when you’re in eating disorder recovery. Preparing ahead, leaning on support, and honoring your needs can help you move through the day with intention and care. You deserve a holiday that feels safe, meaningful, and aligned with your recovery.

If you or a loved one needs support during this season, Guiding Light Therapy is here to help. Reaching out is a meaningful step toward a grounded and peaceful holiday experience.