Thanksgiving Tips for Those With Eating Disorders
I was lucky enough to spend the last holiday season in a residential hospital for eating disorders and being there I picked up a lot of tips and tricks for surviving holiday meals with an eating disorder. These are general tips for all food intake based disorders. Here are some tips from eating disorder specialized doctors that I wrote down and copied here:
Don’t beat yourself up up: Even for people without eating disorders these meals can be challenging. Take your time, remain calm.
Watch your fluid intake: fluids can seriously mess up your hunger cues. Try to avoid caffeine for today and be sure not to drink too much water.
Find out what’s on the menu: ask who ever is cooking what they’re making. Figure out some things that you like. You don’t have to plan everything but it’s nice to go into the meal with some idea of what you options will be so you don’t get overwhelmed.
Eat breakfast: yes I know the typical thanksgiving thing is to starve yourself before the meal but this could ultimately leave to a binge or out of control hunger which can mess with your cues. Even if it’s only a small meal make sure ou have something in your system beforehand.
Match somebody: this only works for some people. if you have a cousin or sibling who is around your age and build and who doesn’t have an eating disorder, mirror their portions.
Make a plate: this will help with stabilizing your potion intake. Make one plate for yourself with the necessary food groups and of course, things you like. A portion probably shouldn’t be too much larger than your fist but it depends on the person obviously and the food.
Watch your pacing: again, if there is somebody at your table who you know is a mindful eater, try and match their pace. Don’t make yourself sick you, nourish your body at a rate that is most comfortable and also appropriate.
Rate your hunger: want another plate? Feel full before finishing your plate? Take a few minutes and rate your hunger on a scale of 1-10, 1 being famished, 10 being on the brink of explosion, and 5 being neutral. If you can’t figure it out wait a little while and try to reassess again.
Take a break: it’s ok to stop eating for a while. Assess your body.
Dessert: dessert can be hard but is amazing. You don’t necessarily have to eat dessert right after your meal. Ask to take some home and have it for your evening snack. Don’t sweat it, dessert is awesome.
Good luck to all of you! Stay safe and be gentle and kind with yourselves.
jbbartram-illu
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