By: Gabrielle Morreale M.A. LPC. C-DBT.
Birthdays are a time of joy, celebration, and connection. However, for those in eating disorder recovery, these occasions can also bring about feelings of anxiety and stress. Balancing the desire to celebrate with the need to maintain a healthy and positive relationship with food can be challenging. As an eating disorder therapist in New Jersey, and someone who is recovered, holidays are something I tackle with clients often. This blog will hopefully be a guide to navigating birthdays during eating disorder recovery. You deserve a life worth living and many days and years of celebration to come.
1. Plan Ahead
Planning ahead can significantly reduce anxiety. Discuss with your support network—whether it’s family, friends, or a therapist—how you envision your birthday. Outline what feels safe, regarding food, social interactions, and activities. Having a clear plan can help you feel more in control and reduce unexpected stressors. When I was early in my recovery these plans helped me tremendously.
2. Focus on People, Not Food
Birthdays are about celebrating life and the connections you’ve made along the way. Shift the focus from food to the people you’re celebrating with. As I always say find your tribe hold them tight. Well on your birthday let them hold you tight. You deserve to be loved and cherished always and especially on your birthday!! As an eating disorder therapist in New Jersey (and PA, MD, SC, DE, and FL!) this is something I work with clients on often. Learning to let others in and even more importantly to let them love you can be incredibly healing.
3. Create a Safe Food Environment
If you’re comfortable, consider preparing a list of safe foods and maybe even some fun foods that you enjoy and feel comfortable eating or feel brave enough to try. Share this list with those planning your birthday celebration. Alternatively, you might prefer to have a small gathering at home where you have more comfort in regard to the food options available. The key is to create an environment where you feel safe and at ease - after all it's your special day.
4. Mindful Eating Practices
Practicing mindful eating can be especially beneficial during celebrations. Take time to savor each bite, listen to your body’s hunger and fullness cues, and eat at a pace that feels right for you. Mindfulness can help you stay present in the moment and enjoy the experience without overwhelming anxiety. If you want to learn more about mindful eating practices, this is something our eating disorder therapists or eating disorder dietitians can help with when you’re ready to reach out. Having a full robust team was essential and healing in my own personal recovery.
5. Set Boundaries
It’s okay to set boundaries regarding what you’re comfortable with during your birthday. Boundaries are the way we can create authentic values-aligned relationships. They help us love ourselves while letting others love us in the way we need. As an eating disorder therapist in New Jersey, healthy boundaries is something we discuss quite a bit with clients. Having boundaries and teaching boundaries is one of my favorite parts of being a therapist.
Regarding your birthday communicate openly with your loved ones about your needs and any specific concerns you may have. Whether it’s opting out of certain activities or requesting a smaller gathering, prioritizing your mental and physical well-being is essential.
6. Celebrate Non-Food Activities
Incorporate activities that have nothing to do with food. Consider hobbies or interests that bring you joy—perhaps a jam-sess or some arts and crafts, a spa day, a hike, or a visit to a museum. These activities can make your birthday special and memorable without making the main focus food. Please note though no matter what day it is, nourishment is always necessary and important.
7. Positive Affirmations and Self-Compassion
Birthdays can also be a time for reflection and self-compassion. Write down positive affirmations and remind yourself of the progress you’ve made in your recovery journey. Celebrate your strengths, achievements, and the resilience that has brought you this far. Self-compassion can significantly reduce the stress and negative self-talk that might arise. Self compassion is one of the keys to long standing recovery. It truly is one of the best gifts you can give yourself and not just on your birthday.
8. Seek Support When Needed
Remember, it’s okay to seek support if you’re struggling. Talk to a therapist, join a support group, or reach out to trusted friends or family members. You don’t have to navigate this alone, and having a support system can make a world of difference. My support system is truly one of the biggest reasons I am in strong recovery today. You matter and remember that people want to support you not just on your birthday. Please note we fully acknowledge support is a privilege, but please know it’s something we wish for you as you navigate recovery.
Final Thoughts on Celebrating Birthdays During Recovery From an Eating Disorder Therapist in New Jersey
Celebrating birthdays during eating disorder recovery requires careful planning and a focus on what truly matters—joy, connection, and self-compassion. By doing your best to quiet your disorder, meaningful activities and relationships, setting clear boundaries, and practicing mindfulness, you can create a birthday celebration that honors your recovery journey. Remember, it’s your day, and it’s okay to celebrate it in a way that supports your happiness. My birthday wish for you is recovery you are worthy of healing too!!
Other Mental Health Services Offered in PA, NJ, DE, SC, MD, and FL
We offer a wide variety of services related to eating disorder recovery including trauma therapy! We offer Weekly Support Groups, Nutrition Services, and Family and Parent Therapy as well as Coaching, all tailored to meet the specific needs of the individual. We offer our services for Anorexia, Bulimia, Binge Eating, and Orthorexia online in New Jersey, Delaware, South Carolina, and Florida! We are here to offer our support and understanding in a safe and non-judgmental environment.
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Recovered and Restored is an eating disorder therapy center founded by Gabrielle Morreale. We specialize in helping teens and young women heal from eating disorders such as anorexia, bulimia, orthorexia, and binge eating disorder and treat disordered eating, anxiety, depression, and PTSD. We provide eating disorder therapy in the towns of Horsham, Upper Gwynedd, Lower Gwynedd, North Wales, Lansdale, Hatfield, Blue Bell, Doylestown, and nearby towns with eating disorder therapy. Also providing virtual eating disorder therapy in New Jersey, Delaware, and Florida. Some towns served virtually but are not limited to Pittsburg, Lancaster, Harrisburg, Center City, Cherry Hill, Haddonfield, Mount Laurel, Cape May, Avalon, Brick, Dover, New Castle, Bethany Beach, Marydel, and Oceanview
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