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You know what’s really scary this time of year? For people in recovery from an eating disorder, it’s probably the bags and bags of candy everywhere you look, the food-focused parties, or the Halloween costumes that bring up alllll kinds of body insecurities.
Trigger-or-treat! Navigating Halloween in recovery is tricky!
So how can we focus on making this a fun holiday while maintaining your recovery? I’ve got some strategies to help you keep your eating disorder fears in check this season.
1. Eat Regularly Throughout the Day on Halloween
Remember to have regular meals and snacks throughout the day, and include all food groups. Don’t “save up” meals in advance, as this will only lead to becoming overly hungry. Also, don’t restrict food after the holiday to “make up” for any treats you ate. Even if you overeat or binge, just get right back to your regular meal plan at the next meal time. Set timers as reminders. If you need help, enlist a trusted support person to eat with you to ensure you stick to regular meals and snacks.
2. Challenge the “Good” and “Bad” Food Mentality
Halloween treats like candy are often labeled as “bad” or “unhealthy,” which can create feelings of guilt and anxiety. It’s important to remind yourself that there are no inherently “good” or “bad” foods. Candy is an enjoyable part of celebrating the holiday and contributes to a normal, healthy relationship with food. All foods are morally equal. Givie yourself permission to eat candy (on Halloween, but any other day too!). Practice neutralizing your thoughts around Halloween sweets, and try an affirmation like “Candy is just food, and I have permission to enjoy it without guilt.”m “I trust my body to handle all foods, including sweets.” or “Eating candy is part of the joy of Halloween, and it’s okay to experience pleasure from food.”
3. Shift Your Focus to Something Other than Food
Halloween is about more than just candy—it’s a time for connection, laughter, and fun. Whether you’re watching spooky movies with friends, attending a party, trick-or-treating with family, or carving pumpkins, focusing on the social aspects of the holiday can help reduce anxiety around food. Engaging in conversations and activities can remind you that the joy of Halloween comes from being with others, not just what’s on the treat table.
4. Plan for Candy-Filled Halloween Parties
Plan ahead for parties and events where you know there will be a lot of candy or challenging foods. Decide ahead what you'll eat or what strategies you can use if you're struggling. If diet talk comes up, excuse yourself or redirect the conversation as soon as possible. Think of a few conversation starters ahead of time. Does drinking alcohol increase your risk of engaging in eating disorder behaviours? Consider abstaining or limiting yourself if you know it’s already a high-risk situation. If you feel anxious in social settings, try sticking with a trusted friend who will provide support and encourage you not to act on eating disorder behaviors or urges.
5. Choose a Halloween Costume That Makes You Feel Comfortable
Costumes can sometimes trigger body image concerns, especially if there’s pressure to wear something revealing or form-fitting or to match people in your friend group. Instead, pick a costume that makes you feel comfortable and confident. Prioritize how you feel over how you look—Halloween is meant to be fun, and you deserve to feel good in whatever you wear.
6. Practice Self-Compassion
Remember, it’s normal to overeat sometimes, including on Halloween! If you binge, just forgive yourself and try to move on. Take extra time for self-care and rest. What would you tell a friend in the same situation? Try using affirmations such as “My body deserves nourishment, even when I feel uncomfortable or ashamed,” “I am allowed to have difficult moments, and I am strong enough to work through them,” or “This feeling will pass, and I am gentle with myself as it does.”
7. Surround Yourself with Support
It’s easier to navigate the holiday when you have a support system in place. Let trusted friends, family, or members of your treatment team know how you’re feeling about Halloween. They can offer encouragement, join you in activities that make you feel safe, or simply listen if you need to talk. Having a plan for how to reach out when feeling overwhelmed can be crucial for maintaining your recovery.
8. Enjoy the Moment
Finally, try to stay present and enjoy the little moments that make Halloween special. Whether it’s laughing with friends, handing out candy to excited trick-or-treaters, or enjoying your favourite candy, these experiences are what make the holiday memorable. By focusing on the joy of the season and giving yourself permission to embrace it, you can navigate Halloween in a way that honours both your recovery and your well-being.
With these strategies, my hope is that you're able to enjoy the spirit of Halloween while continuing to heal your relationship with food. Remember, you are capable and deserving of of finding joy in this season, one small step at a time. Happy Halloween!