The holidays can be a difficult and challenging time—especially if you’re navigating body image challenges, recovering from an eating disorder, or trying to shift away from chronic dieting. Thanksgiving in particular tends to bring together two intense ingredients: food and family dynamics. If you find yourself feeling dread instead of gratitude this season, you’re not alone.

Here are therapist-backed tips to help you protect your mental health, honor your recovery, and move through the holiday with more ease and delicious food.

Discover how food restriction affects more than your body. A therapist explains how dieting and control around food can limit joy, connection, and freedom in your life.