Managing the Holidays While Living with an Eating Disorder or Chronic Illness
For many living with an eating disorder or chronic illness, the holidays are a stressful time.
This time of year, life is often painted as a time of joy, celebration, and connection, but Food-focused gatherings, disrupted routines, increased social expectations, and a body that may already feel unpredictable can make life feel like a minefield… with little joy.
If this is you, please know: you are not doing the holidays wrong.
You’re navigating a time of year with challenges that most people never have to think about. That alone makes your efforts deserving of compassion, not judgment.
As a dietitian who specializes working with clients who have both and eating disorder and chronic illness, I am always offering advice and tips on navigating situations at this time of the year.
Below are five grounding strategies I regularly share to help my clients manage the holidays while living with an eating disorder or chronic illness.
5 Grounding Ways to Navigate the Holidays with an Eating Disorder or Chronic Illness
1. Honor your capacity, not holiday expectations
There’s often pressure to show up, say yes to every gathering/event, and constantly alter your routine even when your body and nervous system are exhausted.
But your energy is finite. Honoring that is not failure; it’s wisdom.
Practice giving yourself permission to leave early, to say no and to adapt to what you need. Healing requires rest, and the holidays don’t have to override that.
2. Create a food plan that supports you
Whether you’re working through eating disorder urges, facing fear foods or navigating the loss of appetite from an illness, food at the holidays can feel complicated.A few grounding reminders:
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You’re allowed to eat what feels nourishing for your body.
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You can bring your own food to gatherings or events.
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You can step away from diet talk or intrusive commentary.
You don’t have to match what everyone else is doing. Your priority is to care for your body in the ways that help you feel grounded.
3. Prepare ahead of time for unhelpful or stressful comments
People often say things without realizing how deeply their words land. You don’t owe anyone an explanation of your medical history or need to justify your choices.
Simple boundaries can work.
Setting boundaries might sound like:
“I’d rather not talk about food or my body today” or
“I appreciate your concern, but I have support with this.”
4. Build in rest & recovery routines throughout the season
With schedules all over the place, try anchoring yourself with small practices for rest and receovery:
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Maintain your usual meal and snack routines.
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Keep up with hydration.
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Gentle movement (or rest), depending on your body’s needs.
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Supportive check-ins with your care team or a safe person.
These small practices can make a big difference in regulating your mind + body.
5. Allow yourself to experience the season in your own way
Your holidays don’t have to look like anyone else’s to be meaningful.Maybe your joy comes in quiet mornings, watching your favorite holiday movie, cooking something comforting or choosing one small tradition instead of many.
Maybe your version of “holiday spirit” is simply giving yourself permission to survive a difficult season with softness instead of self-criticism.
Support Can Make This Season Easier
Navigating the holidays with an eating disorder or chronic illness can leave many people feeling depleted, disconnected, or emotionally raw once the season ends. That’s often when support matters most.
Whether you work with a dietitian one-on-one or in a group setting, having support during this season is often the lifeline people do not realize they need until they have it.
Resilient Voices: Eating Disorders and Chronic Illness Support Group
Resilient Voices is a virtual support group designed for individuals living with eating disorders and chronic illness who are seeking connection, understanding, and meaningful support.
The winter cohort begins Tuesday, January 13 and meets every other Tuesday from 5:30pm to 7:00pm.
Meeting dates:
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January 13
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January 27
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February 10
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February 24
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March 10
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March 24
This group is intentionally kept small to support deeper connection and shared understanding.
👉 [Learn more about Resilient Voices and apply to join the group.]
Anita Dharwadkar
Registered Dietitian Nutritionist with Marci RD Nutrition
Looking for Individual Nutrition Counseling Support?
If you or someone you know is struggling with an eating disorder and would benefit from working with a dietitian-nutritionist, I invite you to reach out and book a call. I am currently accepting new clients and would be happy to talk about how support could look for you.
Virtual appointments are available for clients in:
Arizona, California, Colorado, Florida, Massachusetts, Michigan, Rhode Island, and Virginia.