‘Tis the season – for family gatherings, Holiday parties… and lots of food. It can be enough of a challenge to stay on course with your eating disorder recovery in your day-to-day life. It’s even more challenging when you’re triggered by your Aunt Mary’s comments about your weight, or your Grandmother’s pumpkin pie. Here are a few strategies for eating disorders help for the holidays:

1. Know Your Triggers – Identify the people, places and events that are the most challenging for you to deal with. By acknowledging that your Aunt Mary always makes a comment about your weight, you can actually be less triggered when she makes a comment this year. She might say, “You look so good – how much weight have you lost?” Or, “What happened – you gained so much weight since the last time I saw you!” Knowing that she will make some kind of comment, you can be prepared and therefore less triggered. Similarly, knowing that you are going to a family function where you will encounter foods which can trigger your eating disorder behaviors, you can diffuse the power of the trigger simply by being aware of it. You know that your Grandmother will bring pumpkin pie – and you also know that she will push you to have a piece. You also know that she’ll give you a “sad look” if you decline to have a piece, and she’ll push you to have seconds if you agree to have one.
2. Have a Plan to Deal with Your Triggers – After you have identified some of the main triggers you might encounter, come up with specific action steps for each. When your Aunt Mary makes a comment about your weight, you might plan to say, “Let’s not focus on my weight. Let’s talk about the art class I am taking!” You can shift the conversation onto a topic that you enjoy talking about. As for the pumpkin pie, you might say ,”Grandma, you know that I love your pie! But this year, I’d only like one very small piece, and that’s it!” You can choose the boundary that feels right to you.
3. Follow-Up with Self-Care – After encountering people, places or events that were triggering, it’s a good idea to enjoy some extra Self-Care! Make a list of Self-Care ideas, and after your family event or party, scan your list and choose something that will help you feel “nourished from within.”  For example, your list might include: Call my friend Suzy, take a walk with my dog, get a massage, go see a movie, write in my journal, listen to my favorite music, read my gratitude list, go to a support group.

With these strategies for eating disorders help for the holidays, you can stay on your path of recovery!

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Article may be reprinted with the author bio below.

©2018 by Dr. Dorie McCubbrey. Dr. Dorie is a Certified Eating Disorder Specialist and Licensed Addiction Counselor who is passionate about training professionals to effectively guide clients in recovery from eating disorders, through her Eating Disorder Intuitive Therapy (EDIT)™ Certified program. She also meets with clients at her treatment center, Positive Pathways PLLC, located in Evergreen Colorado. Learn more at: https://www.drdorie.com

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Want more that this “taste” of EDIT™? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized counseling for eating disorders and alcohol / drug addiction at her Positive Pathways treatment center in Evergreen, Colorado – and EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE – GET CERTIFIED

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I’d like to introduce you to Erica Faulhaber, who is a Licensed Professional Counselor Candidate and an EDIT™ Certified III – Eating Disorder Treatment Clinician. I supervised Erica while she was working with me at my previous office location in Denver. She is a knowledgeable and compassionate therapist, who specializes in trauma recovery. You can contact Erica with any comments or questions, including how to get started with individual sessions (see bottom of article).
– Dr. Dorie

The holiday season can flare up remembrance of past trauma. Perhaps it is reminders of loved ones who have created the trauma, being around non-supportive folks or maybe even how traumatic experiences occurred right around the holidays. So how then, can we wrap up trauma with a pretty little bow?

Being able to wrap up or contain our trauma from affecting our daily lives is a difficult task. Here are a few ideas for how to start the process:

1. Grounding
2. Coping Toolbox
3. Self-Care

Grounding is a way to put you back in the present moment. This tool is helpful when experiencing flashbacks, if you start to drift off or disassociate, and to serve as a reminder that you are safe in this exact moment. To “ground” yourself, you can begin by using your five senses (i.e. sight, touch, smell, taste, hear). Using these senses, you are not only able to slow down your racing thoughts but also become reconnected with your body. When you are not grounded, the traumatic event(s) can hijack your thoughts, emotions and body. You are taken right back to that moment in time where you felt scared, powerless or stuck. Another method to grounding can be as simple as tapping your fingers on your knees or shoulders and saying “In this moment, I am safe.”

A coping toolbox can also be extremely helpful to ground you and to create calm in a time of distress. Your tools can help with breathing, the release of the physiological parts of trauma and help you outside of traditional therapy sessions.

• Bubbles: Target and the dollar store have small containers that are inconspicuous with the ability to fit into a backpack or purse. Bubbles force us to slow down our breathing in order to create a bubble. You can take them into the restroom at a relative’s house or even into a restaurant restroom stall. Nobody will ever know you are having difficulty in that moment.
• Play dough or silly putty: Both help engage you in a tactile experience that produces sensations bringing you into the present moment.
• A box of mints or tic-tacs: These can help engage all five senses. Taking the time to explore the sight, smell, taste, touch and even sound (whether in their box or in your mouth as you crunch your last bite).

Your tools can be multipurpose as they serve to provide self-soothing, distraction or perhaps company while you overcome powerful emotions. These tools should be easily accessible and things that you feel comfortable with turning to for some relief.

Self-care in the context of this post is to suggest offering yourself compassion or grace with the process of healing from trauma. The road toward healing can be arduous, but you are a resilient human being who has survived trauma. Having this trauma can be a gift that comes with a pretty bow on top if you are willing to explore it, accept it (different from approving of it) and work through it. You are in control of your trauma now.

*Disclaimer: These tools are not a substitute to traditional therapy but rather as adjunct options.

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Want to explore trauma recovery? Contact Erica Faulhaber, MA, LPCC – the author of this blog article. Erica is an EDIT™ Certified III – Eating Disorder Treatment Clinician, and has a specialty in trauma recovery at her office in Lakewood, Colorado. EMAIL ERICA

Interested in a FREE consultation with Dr. Dorie? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized counseling for eating disorders and alcohol / drug addiction at her Positive Pathways treatment center in Evergreen, Colorado – and EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE – GET CERTIFIED

The post Eating Disorders and Trauma: Holiday Coping Skills appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.