Beat the Birthday Blues
Birthdays are supposed to be a celebration of you, right? They are supposed to be a way for you to feel loved and enjoy spending time with friends and family; not to mention the occasional gift or two! If you have an eating disorder, however, birthdays can feel really overwhelming and often bring discomfort or fear. We get it and have put some some ideas together on how to approach birthdays while in recovery.
Plan out food or a place to eat that you feel ready for in terms of your recovery. Don’t feel obligated to go somewhere or eat something that will worry you just for your guests.
It doesn’t have to be an “all or nothing” approach. You can enjoy a slice of birthday cake without completely “losing control.” The body is incredibly flexible and one meal or one food isn’t going to change the body in any way. You will survive and your brain needs to witness this.
Try to remember that you don’t have to make it a big production. Sometimes simplicity is the best concept to embrace. A meal at a restaurant you love or even from your own kitchen with close friends can be a fantastic way to celebrate.
Don’t hesitate to do something that doesn’t involve food! You can host a movie night, go for a hike, do a paint-your-own pottery class, etc! There are tons of options out there that don’t involve a meal if you aren’t ready for it.
Your birthday should include activities and people that will bring you comfort. No matter where you are in recovery, you deserve that!
Written by Trinny Duncan, Student Intern and Peggy Pratt, PhD, RDN, LDN, CEDS-C