When comfort eating brings no joy

Christmas is a time for family, fun and feasting, but for those who struggle with disordered eating, it can be traumatic and triggering. Elizabeth Archer explores how those who tend to ‘eat their feelings’ can best navigate the festive season

Find time to relax

For comfort eaters, stress can often trigger episodes of bingeing.

“There’s a myth that you have to be unbelievably happy at Christmas but the reality is that people may feel sad, stressed or lonely and then turn to food for comfort,” says psychotherapist and nutritionist Anna Fergusion ( fitness-fusion.co.uk).

“Often we feel we ‘should’ attend events or do things we don’t want to do, but the added stress can lead to more eating and drinking,” adds emotional eating coach Emily Hall ( fresh-forward.co.uk). “Allow yourself to say no to things you don’t want to do and you’ll feel much better for it.”

Make a change

Christmas can start to feel claustrophobic after a few days staying with others or having house guests of your own.

“I always advise clients to change either their emotion, action or environment when they’re struggling,” says Anna.

“Changing your emotion can be as simple as listening to music, or watching a comedy. Changing your action can mean keeping either your hands or mouth busy by painting your nails, colouring in a picture, or ringing someone for a chat.

“Altering your environment could mean going for a short walk or eating your meal in a different place. This will help prevent you from repeating the same habits.”

Confide in a friend or relative

Living with food issues can feel very lonely.

“That loneliness can feel even greater at Christmas as it’s supposed to be a time of togetherness,” says Anna.

“It’s important to keep a support network around you. If, for you, that’s not family – and for many of us it isn’t – make sure you schedule time to chat to a trusted friend at some point during the festivities or give them a call if you find you’re having a hard day.”

Mindful moments

“Food is one way to make ourselves feel secure, so if you start to feel overwhelmed, use mindful meditation to calm yourself and picture a place where you feel happy. Take a moment to remind yourself you are safe,” says Emily.

Treat yourself

Eating binges can be triggered by a sense of deprivation.

“Remember, it’s not the body that craves food but the mind,” says Emily. “Don’t deprive yourself of foods you enjoy because that will only make your mind want it more. When we start to deprive ourselves, overwhelming thoughts creep in.”

Try to allow yourself to enjoy a few festive treats without guilt.

Have hope

Remember, there is always help available.

“People who struggle with emotional and binge eating may have been battling it for a long time and find it hard to believe that their mind can be changed,” says Anna.

“There’s help out there so speak to your GP. Keeping it a secret gives it power so dispel that power by telling someone.”

If Christmas is triggering your issues, BEAT, the eating disorder charity (beateatingdisorders.org) offers a one-to-one secure instant messaging service with its advisers 365 days a year.

‘‘ Change the emotion, action or environment if you are struggling