MARY ANN COHEN
HOLIDAYS CAN BE A TIME OF STRESS OR A TIME OF JOY. SOMETIMES THEY CAN EVEN BE BOTH! HERE ARE EIGHT COPING TIPS TO HELP YOU NEGOTIATE THE HOLIDAYS WITH PEACE OF MIND AND PEACE OF BODY.
If you fail to plan, you’ll plan to fail!
Create a “Holiday Coping Plan.” Take some time to evaluate where and when you anticipate having troublesome times during the holidays. Plan some alternatives— going for a walk, writing in a journal, even leaving early. And factor in your own self-care by getting enough sleep, moderating alcohol, and saying “no” when you’ve had enough.
Create a buddy system
You are not the only one who struggles with eating during the holidays. Find a friend in the community with whom you can be in touch to share your food experiences and struggles. Sharing a problem with your buddy support system will help to dilute it!
Stay Focused On The Holiday’s
spiritual meaning
We all get caught up in our appearance, making social connections, our weight and eating. Let’s keep the focus on the spiritual meaning of the holiday while making it a time of growth for our souls. Create an attitude of gratitude. What do you have to be grateful for this year?
Eat Intuitively and Mindfully
Focus on enjoying the food in front of you. Eat slowly and savor! Really taste the food. Don’t undereat in anticipation of having a large meal. Don’t arrive at the table overly hungry. Breathe! Enjoy!
Avoid Perfectionism
Remember that “comparison is the thief of joy.” This means that when we compare ourselves to others, we usually feel like we don’t measure up. “I feel bad that Deena is thinner than I am. That must mean I’m not pretty,” is a typical thought for those with eating and body image struggles. These self-accusations can sabotage our feelings of well-being. Let’s remember that, although Deena may be thinner than you, it doesn’t mean she is happier or smarter. Embrace your own unique self!
Be Flexible
Holidays need to be a time to accept flexibility and variety. We can’t control all the moving parts that come with holidays and mingling with lots of family and friends, some of whom we may find difficult! Enjoy what you can and leave the rest behind.
Have Perspective
Hanukkah has a beginning, a middle, and an end! It will not last forever. Meals also have a beginning, a middle, and an end. When you realize that, you gain the perspective that “This too shall pass.” Whatever discomfort you may have at big holiday meals, will pass!
H.A.L.T.
Don’t let yourself get too Hungry, Angry, Lonely, or Tired!
Cultivate self-compassion!
Developing self-compassion is the single, most important ingredient in getting through the holidays. Do the best you can. Learn from what went right and from what went wrong. Forgive yourself and move on.
Project. The therapists of The Mindful Eating Project can help you get control of your eating back inside yourself.
If you would like some additional support, please reach out to our confidential program, The Mindful Eating Project. The therapists of The Mindful Eating Project can help you get control of your eating back inside yourself.
We will work with you to:
• Custom tailor an individual approach for your unique needs.
• Help you get the control of your eating.
• Develop and maintain healthy eating patterns.
• Regain body confidence.
• Unlock what may be keeping you stuck in your eating problems.
Mary Anne Cohen, LCSW, BCD is Director of The New York Center for Eating Disorders since 1982. She is also author of French Toast for Breakfast: Declaring Peace with Emotional Eating and Lasagna for Lunch: Declaring Peace with Emotional Eating. Mary Anne has hosted her own radio show on eating disorders, appears frequently on national television, and is the professional book reviewer.
