Navigating Eating Disorders During the Holidays: A Therapist’s Guide to Thanksgiving

We are approaching the holidays and, as an eating disorder therapist, this is the time of year I start feeling the need to prepare for what’s ahead. 

For many people, Thanksgiving is a time of togetherness, gratitude, and celebration. But for those navigating an eating disorder, it can feel like stepping into a minefield. Food takes center stage, family dynamics intensify, and the mix of expectations and emotion can quietly stir anxiety, shame, or the urge to retreat into old coping patterns.

As a therapist, I often see this time of year spark dread long before the holiday even arrives. Clients describe wanting to “just get through it” while pretending everything is fine. If that’s you, please know you’re not alone. There are ways to approach Thanksgiving with intention, self-compassion, and even moments of peace.

The holidays can bring out layers of vulnerability because they often magnify the very experiences that underlie disordered eating. 

Food isn’t just nourishment—it becomes symbolic of control, belonging, management of shame, or even safety. Family interactions can activate long-standing wounds, especially if there are comments about appearance, weight, or portion sizes. And even well-meaning relatives can trigger discomfort by focusing too much on what’s on your plate. Add the disruption of your normal routine, and it’s easy to understand why this particular holiday can feel so destabilizing.

If you’re in therapy, the most valuable step you can take is to prepare in advance. Use your sessions to talk openly about what feels difficult and to identify grounding strategies that will support you throughout the day. 

If you’re currently doing EMDR, this can be a powerful time to target past holiday memories or family moments that still hold emotional charge. Processing those experiences beforehand can help soften the intensity of triggers in the present. And it’s equally important to plan for follow-up after the holiday—to debrief with your therapist, reflect on what worked, and offer yourself compassion for any moments that felt hard.

Preparation doesn’t mean you’ll have a perfect day; it simply means your nervous system has a map.

For those recovering from anorexia nervosa, structure and predictability are key. Planning your meals ahead of time with your treatment team can create a sense of stability and safety. It may also help to anchor in reminders like, “My body deserves nourishment,” or “I’m allowed to eat and still be okay.” Try to focus on connection rather than control—on conversations, laughter, or gratitude rather than calories and portions. And if you can, identify one person who understands your journey, someone who can help redirect the energy if the anxiety starts to rise.

If you’re managing binge eating disorder, one of the most important acts of self-care is to eat consistently before the meal. Skipping food during the day in an attempt to “save up” often leads to both physical and emotional dysregulation later on. Give yourself permission to eat mindfully, slowly, and with curiosity rather than judgment. If you feel the urge to binge afterward, take a pause. Step outside, breathe, or reach out to someone in your support system. And if a binge does happen, it doesn’t erase your progress. Recovery isn’t linear—it’s a process of learning, adjusting, and forgiving yourself.

For those with ARFID, the focus might look entirely different. 

The sensory, texture, or fear-based components of eating can make large family meals overwhelming. You are allowed to bring foods that feel safe. You are allowed to eat differently. ARFID isn’t “picky eating”—it’s a nervous system response rooted in the need for safety. Communicating your needs ahead of time, if you feel comfortable, can make the day easier. Your worth is not measured by how much you eat or how well you blend in at the table.

Another important layer to consider is family dynamics. So often, the patterns we worked hard to heal can resurface around the people who helped shape them. Old roles may reappear—the caretaker, the peacekeeper, the overachiever—and even subtle comments can reopen emotional wounds. Protecting your peace might mean excusing yourself for a few minutes, taking a short walk, or gently changing the subject. You don’t owe anyone explanations for your recovery boundaries.

After the holiday, take time to reflect rather than judge.

How did the day go? What moments felt grounding? What moments felt hard? What do you want to approach differently next time? A follow-up therapy session can help you process those answers and integrate what you learned.

Thanksgiving doesn’t have to be perfect to be meaningful. You can honor your recovery and your relationships at the same time. You can show gratitude without betraying your boundaries. You can take care of your body without letting the eating disorder dictate what that looks like.

Start Working With an Eating Disorder Therapist in Palm Beach County, FL

This year, let your goal be not to “get through” the day but to stay with yourself through it. Compassion, not control, is what makes the holiday beautiful. If you are feeling anxious about the holidays, you don’t have to navigate it alone. Connect with a caring eating disorder therapist in Palm Beach County, FL. You can start your therapy journey with Mangrove Therapy Group by following these simple steps:

1. Contact Mangrove Therapy Group

2. Meet with a caring therapist 

3. Start enjoying the holiday season!

Other Services Offered with Mangrove Therapy Group

Eating disorder treatment isn’t the only service offered by the team at Mangrove Therapy Group. Our therapists are also experts in treating trauma and PTSD/C-PTSD, substance use disorders, EMDR, body image issues, anger management, anxiety, low self-esteem, personality disorders, and much more. Please feel free to learn more about how we can support you. We also offer support with addictions such as process addictions, grief and loss, EMDR, “Failure to Launch” syndrome, CBT, and DBT. Feel free to learn more by visiting our blog or FAQ page to learn more today!