Hey readers,
Coping with binge eating disorder (BED) at Christmas starts with recognising that the season is genuinely harder when food, alcohol, and social pressure are everywhere, and then building a realistic, compassionate plan around your needs rather than chasing perfection.
With support, flexible structure, and non‑food coping tools, it is possible to enjoy parts of the holidays while still protecting your recovery.
Understanding holiday triggers.
Christmas can intensify binge urges because there is more rich food, disrupted routines, family tension, and cultural pressure to “indulge now, fix it in January.”
People with BED often feel out of control around food and then experience shame afterwards, which can be worsened by comments about weight or eating from relatives.
Knowing your own triggers helps you plan ahead.
Common ones include skipping meals earlier in the day, feeling judged at the table, being overtired, drinking alcohol, or being left alone near a buffet or leftovers.
Writing these down before the holidays can make them feel more manageable and less mysterious.
Creating a flexible food plan.
Having a gentle structure around food is protective, but rigid “diet rules” usually backfire and increase binge risk.
Professionals recommend continuing regular, balanced meals and snacks through December rather than “saving up” calories for parties or Christmas dinner.
A holiday eating plan can include: aiming for three meals and planned snacks daily, checking in with hunger and fullness, and deciding in advance which festive foods you most want to enjoy.
It may help to make one plate away from the buffet, sit down to eat without screens, and step away once you have finished instead of grazing.
Setting boundaries with people and events.
Social situations can be triggering, especially if others comment on bodies, diets, or how “naughty” certain foods are.
It is reasonable to protect yourself with boundaries, such as changing the subject, leaving the table briefly, or planning shorter visits.
Before events, consider which invitations genuinely matter to you and which you can decline without guilt.
For gatherings you do attend, you might: arrive with a trusted person, agree on a signal to take a break together, or plan to leave by a certain time so you are not overwhelmed or exhausted.
Building a support team.
You do not have to face Christmas with BED alone, and support significantly improves recovery.
Let one or two safe people know what helps and what doesn’t, such as avoiding “food policing” and offering distraction or a quick walk if you start to feel triggered.
If you are in treatment, ask your therapist, GP, or dietitian for a specific holiday coping plan, including extra check‑ins if possible.
In the UK, charities such as Beat offer helplines, online groups, and webchat for people struggling with eating disorders over Christmas, which can be a lifeline if services are closed.
Using non‑food coping tools.
Bingeing is often a way to cope with emotional pain, boredom, or stress, so it helps to have other tools ready before the holidays begin.
Evidence‑based approaches for BED, like cognitive behavioural therapy, often emphasise identifying difficult thoughts and feelings and responding with coping skills instead of using food.
You might make a written list of alternatives for when urges spike: stepping outside for fresh air, texting a friend, journaling for ten minutes, using a grounding or breathing exercise, or engaging in a low‑pressure hobby.
Keeping this list on your phone or in your bag makes it easier to access in the moment, when thinking clearly can be hard.
Managing guilt and self‑talk.
Many people with BED struggle with all‑or‑nothing thinking, such as deciding the day is “ruined” after eating more than planned, which can fuel further binges.
Learning to respond with self‑compassion and curiosity rather than punishment is linked to better outcomes in recovery.
If a binge or lapse happens, try to see it as data, not failure:
What was happening before?
What feelings or comments showed up?
What might help next time?
The next step is to return to regular meals as soon as you can, rather than restricting or skipping food to “make up” for it, which typically increases the risk of another binge.
Looking after your whole self.
Christmas does not have to revolve entirely around food, even though it can feel that way.
Planning traditions that are not food‑centred, such as walks with friends, games, crafts, films, music, or volunteering, can reduce pressure and remind you that the season is about connection and meaning too.
Taking care of basics such as sleep, movement you enjoy, time outside, and moments of rest also supports your mood and appetite regulation, which can indirectly reduce binge urges.
If you notice your mental health worsening or thoughts of harming yourself, contact urgent services or a crisis helpline in your area, as BED is a serious condition that deserves prompt, compassionate care.
Cheers for reading X
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