5 Tips For Navigating Halloween in Eating Disorder Recovery
Halloween is almost here, and trick or treating events have already started. Candy is everywhere this time of year. Some people love the haunts that come with the Halloween season, but for someone in eating disorder recovery, the fear of ever present candy can feel frightening. Below are 5 treats for navigating Halloween in a way that allows the holiday to be fun without being overwhelming or scary.
Candy is Just Another Food
Plain and simple, candy is just another food. Your body breaks it down as carbohydrates and fat and a whole lot of deliciousness. It gives your body energy for a quick boost, and while it isn’t sustainable to eat solely for a meal (because nothing would be on its own), it can be a great snack and a tasty treat. Reminding yourself that one or two or three pieces of candy won’t throw off your recovery efforts or plunge you back into your eating disorder can be helpful in keeping you present. Try to stay in the moment and enjoy the candy. Remind yourself that no food is “good” or “bad,” but that it’s just food.
Focus on The Whole Holiday Experience
What are your favorite parts of Halloween besides candy? Focusing on the things you love about Halloween that don’t include candy can help remind you to enjoy the holiday without getting hung up on the sweet treats that are seemingly everywhere this time of year. Whether you love walking through a haunted house and being scared, or dressing up with friends, remember how much more there is to Halloween than just collecting and eating candy. Focusing on other parts of the holiday can help to ease anxiety around the part that might feel scariest.
Have Candy All the Time
Having candy around all the time can help to make it feel less scary. It becomes a regular part of your life, your house, and your diet, and can make the Halloween experience less overwhelming. In the beginning of eating disorder recovery, this might look like having a piece of candy on your meal plan, and having to remind yourself why you are eating this food. As you progress in your recovery, you might choose to have a piece of candy, choose to have another one when it tastes delicious, or have a bowl of M&M’s out and not feel the urge to eat the entire bowl in one sitting. Some parents worry this means their children (both those with and without an eating disorder), will only eat candy, but research and our work as eating disorder dietitians have shown us time and again that restriction only leads to over-eating or binging later. Allowing candy to be in the house all year round, and allowing consumption with appropriate boundaries makes candy feel less like something that needs to be consumed only when it’s available.
Use Neutral Language
Candy gets a bad rap, but we know that no food is inherently “good” or “bad.” Every food provides some sort of value, and candy offers fun, enjoyment, and nostalgia. Speaking and thinking about candy in an unbiased way makes it just another part of your food intake , and something else you can choose to eat. Talk about balancing the candy with other foods rather than using language like, “That’s too much candy.” Make sure there are other foods available on Halloween or anytime there’s a Halloween event, so that you or your child can find nourishment in all the food groups.
Practice Instant Forgiveness and Compassion
Sometimes you might consume more candy than your body wants to have, especially as you’re learning your hunger and fullness cues. Sometimes you might eat more than you wanted to simply because it tasted so delicious. This is a completely normal experience, and the feelings you’ll have in your body are also expected. Reminding yourself that it’s okay to feel full can be important in giving yourself grace. Offer yourself instant forgiveness, just like you would for a friend, and give yourself compassion. Know that the feeling is temporary, and you are a good person. Getting caught up in the present moment of a holiday or a delicious pile of candy is a very common experience. Remind yourself that the holiday is about fun, and food can and should be fun!
Final Thoughts
Halloween can be a challenging holiday in eating disorder recovery, and that’s perfectly okay. Your goal should be progress, flexibility, and showing up, not perfection. Enjoy dressing up, carving pumpkins, watching scary movies, decorating your house, or whatever else you enjoy about Halloween. If you’re still struggling around candy, Halloween, or any other holiday, reach out to us for support. We’re here to help you feel at ease around food and be able to enjoy holidays with friends and family.