• Try "Urge Surfing". This term, coined by a clinical psychologist working to help addicts prevent relapse, is now used widely for any type of compulsive or addictive behavior, including overeating. The idea of urge surfing is to "ride out the wave" of your initial desire to eat excessively, instead focusing on the moment. Here is a meditation to practice or, if in the moment, just try to focus on your breath and become more centered and aware.
• Have a plan when going to each event. Before you leave home, think about how much you are comfortable eating. Try to be aware as you make choices of how much you are eating. If you find yourself losing track, step away.
• Don't go into a get-together on an empty stomach. Eat something filling first, such as some nuts, veggies, or a salad. Drink plenty of water, too, so you won't be starving or have low blood sugar when you get to the party.
• Stay away as much as possible from toxic people. We all know the people who can push our buttons. Try to steer clear of them. If you find them saying something triggering, try sending them silent "well wishes". This technique can give you back the sense of being on higher ground.
• Have an exit strategy. When you've had enough, leave! Everyone else will be ok.
• Keep journaling. Don't stop entering what you eat, even if you feel some shame or regret about it (those emotions are pretty useless, by the way -- I don't recommend indulging either of them)! The idea of journaling is to be honest with yourself -- not only when you are at your best.
• Good luck! The holidays don't have to be a write-off. You can get through these next two weeks without falling backward and launch into 2022 a step ahead!