How to Cope with Eating Disorders During Thanksgiving: Finding Peace Around the Holiday Table
Simple Thanksgiving graphic with autumn leaves listing tips for coping with eating disorders: nourish yourself before the meal, set boundaries, use grounding techniques, focus on connection, and plan for extra support.
For many people, Thanksgiving is a holiday filled with gratitude, connection, and delicious food.
But if you’re struggling with an eating disorder, this day can feel overwhelming. A holiday that revolves around food, family dynamics, and expectations often brings more anxiety than joy.
If you find yourself dreading the Thanksgiving table this year, you’re not alone. With the right tools and support, it is possible to approach the holiday with more peace and less pressure.
Why Thanksgiving Can Be Especially Difficult with an Eating Disorder
Thanksgiving often highlights the exact challenges that come with eating disorders:
Food-centric focus – endless conversations about recipes, portions, and “saving room for dessert.”
Unwanted comments – from “You look great!” to “Are you going back for seconds?” comments about food or body can feel triggering.
Disrupted routines – meal times, safe foods, or coping strategies might feel harder to access.
Family dynamics – strained relationships, unresolved conflicts, or feeling misunderstood can add stress.
Recognizing that these challenges exist is the first step in taking care of yourself.
Strategies to Navigate Thanksgiving with More Ease
1. Nourish Yourself Before the Meal
Going into Thanksgiving overly hungry often makes the holiday meal more stressful—not less. For many, sticking with regular meals and snacks earlier in the day is an important part of recovery and helps keep the body and mind regulated. For others, simply having something to eat beforehand can prevent feeling overwhelmed or triggered to binge once the meal begins.
The key is to approach the day in a way that supports your recovery while still allowing you to sit down and participate in the Thanksgiving meal itself. Talking through a game plan with your therapist or support team ahead of time can help you decide what feels most supportive for you this year.
2. Set Boundaries Around Conversations
It’s okay to excuse yourself from diet talk or to say: “I’d rather not discuss food or bodies today.” Planning a few phrases ahead of time can help you feel more confident in the moment.
3. Use Grounding Techniques
If you feel overwhelmed, take a break. Step outside for fresh air, splash cool water on your face, or practice deep breathing. Grounding can help bring you back to the present moment.
4. Focus on Connection Beyond Food
Thanksgiving is about more than what’s on the table. Try leaning into activities or conversations that foster gratitude, memories, or simply being together.
5. Have Support on Standby
Whether it’s a trusted friend, a therapist, or a support group, knowing you have someone you can text or call if things feel too heavy can make a big difference.
6. Plan for Extra Support
Thanksgiving can stir up a lot of emotions, and you don’t have to go through it alone. Consider setting up additional support during this season, whether that means scheduling an extra therapy session to prepare or to debrief afterward, checking in with a support group, or reaching out to a trusted friend. Having a plan in place ensures you’re not navigating the holiday stress without resources to lean on.
A Note on Family and Trauma Triggers
For some, the hardest part of Thanksgiving isn’t the food—it’s the people. Unresolved trauma, complicated family dynamics, or painful past experiences can all surface during the holiday season. If this is true for you, remember:
It’s valid to protect your mental health.
You can leave a gathering early or choose not to attend at all.
You don’t need to justify your boundaries to anyone.
You Don’t Have to Navigate Thanksgiving Alone
If you’re struggling with an eating disorder this Thanksgiving, please know that support is available. Therapy can help you untangle the food stress, the body image worries, and the deeper struggles that holidays often bring to the surface.
At State of Balance Mental Health, I offer virtual therapy for Anorexia, Bulimia, Binge Eating Disorder, body image struggles and trauma across Long Island, New York and Florida to find peace with food, heal their relationship with their body, and feel more in control of their life.
Call me today or send me an email to schedule your free consultation. Together, we can create a plan that supports you—not just through the holidays, but in your recovery journey year-round.
Closing Thought
Thanksgiving doesn’t have to be perfect to be meaningful. Whether you take small steps to protect your peace, set a boundary, or simply show up as you are, you’re already doing the hard work. This holiday, give yourself permission to prioritize your mental health.
Want more support?
Check out our Coffee and Counseling Podcast session on YouTube, Apple Podcasts or Spotify!
Coming Soon on the Blog
The holiday season doesn’t end with Thanksgiving—and for many, the weeks leading up to Christmas bring even more challenges. In my next post, I’ll be sharing strategies for navigating the holiday season with an eating disorder, including how to handle food-centered gatherings, diet talk, and the pressure to “stay on track.”
*Disclaimer* - I am not a medical doctor and this post does not constitute as medical advice. This post is derived from my experience working with clients, research and collaborating with medical professionals.