How to Survive Thanksgiving When You’re Struggling With Body Image or Disordered Eating
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!
Plan Ahead (Your Future Self Will Thank You)
Thanksgiving can feel chaotic, but having a plan creates a sense of safety. You might think ahead about:
What time you’ll arrive and leave
Who makes you feel grounded and who drains you
What foods feel supportive to your recovery right now
A short script to redirect conversations if needed
Planning isn’t about controlling every piece of the day—it’s about giving your nervous system predictability so you can stay within your window of tolerance.
Eat Regularly Throughout the Day
It might feel tempting to “save up” for a big meal, especially if you grew up hearing that message. But restricting earlier in the day usually backfires and increases anxiety, overeating, or guilt later on.
A more supportive approach? Honor your hunger cues before the holiday meal:
Eat breakfast
Have a snack
Nourish yourself every 3–4 hours
Your body functions best when it knows food is coming consistently.
Set Boundaries Around Body or Food Talk
Well-meaning family members sometimes, ok frequently, comment on weight, food choices, or appearance without understanding how harmful it is. You are allowed to set limits.
Try pre-rehearsed scripts like:
“I’m focusing on my relationship with food and don’t discuss diets anymore.”
“I’d love to talk about something else.”
“Let’s keep the focus on connection today—not bodies.”
You don’t owe anyone an explanation for protecting your mental health.
Have a Support Person (In Person or Text-On-Standby)
Whether it's a friend, partner, therapist, or someone else in recovery, identify who you can reach out to if emotions rise. You can even ask them in advance:
“Hey, Thanksgiving is tough for me. Can I check in with you if I need grounding?”
Just knowing someone is there can lower anxiety.
Prioritize Comfort (Clothes, Seating, People)
Wear clothes that feel kind and comfortable to your body—not clothes you “should” fit into. Choose a seat away from triggering conversations or the center of the table if that helps. Stick close to people who feel safe.
Your comfort is not selfish; it’s part of staying regulated.
Give Yourself Permission to Eat the Foods You Actually Want
Diet culture conditioning can make holiday food feel “good” or “bad.” But labeling foods this way intensifies shame. Recovery means remembering that:
Food is morally neutral
Enjoyment is normal
Satisfaction matters
It’s okay to have the foods you enjoy, and it’s equally okay to stop eating when you feel done.
Take Regulating Breaks
It’s normal to need breaks from sensory overload, family energy, or food-related stress. Step outside. Take a few breaths. Sit in another room. Use grounding practices like:
5-4-3-2-1 sensory check
Feeling your feet on the floor
Splashing cool water on your hands
Repeating a mantra like “I’m safe. I’m allowed to take care of myself.”
Breaks help you reset rather than dissociate.
Have a Gentle Exit Plan
Know your own limits. If the meal becomes overwhelming, it’s okay to leave early or step away:
“I’m feeling tired and need some quiet time.”
“I’m going to head out, but I loved seeing everyone.”
Leaving isn’t failure. It’s self-preservation.
Debrief With Yourself Afterwards
When the day is over, check in. What helped? What didn’t? What do you need now—rest, connection, a journal moment, or something grounding?
Compassion is essential. Thanksgiving can be a recovery challenge, and you deserve support. Give yourself some gratitude and compassion.
Remember That Your Worth Is Not Connected to Food or Your Body
This season often stirs up old narratives about weight, appearance, and willpower. But your body is not a holiday project. Your value isn’t defined by:
What you ate
What you didn’t eat
Your body size
How you felt at the table
You are allowed to take up space. You are allowed to have needs. You are allowed to nourish yourself without judgment.
Final Thoughts
If Thanksgiving feels hard, it doesn’t mean you’re failing—it means you’re human and healing in a culture that makes food and bodies complicated. Give yourself credit for every boundary, every bite, every grounding moment, every act of kindness toward yourself. Recovery is built through small, steady choices, not perfection.
You deserve to feel safe and supported during the holidays. And if this season is challenging, you’re not alone—help is available, and healing is possible
If you’re looking for a therapist to help you learn more about improving your relationship with your body and food, I offer therapy for eating disorders, trauma, and anxiety in Marietta, GA, Coconut Creek, FL and virtually across GA, FL and SC.