Embracing Halloween with Mindfulness: Staying Present in Recovery

I remember when I was active in my eating disorder, Halloween (and all autumn holidays that focused on food) were stressful.   I would set unrealistic expectations, and as a result had an “emotional hangover” the next day, because I had let myself (and my loved ones) down.

My “disordered specialty” was to not eat all day, so I could allow myself to enjoy the foods at the festivities.   As you can imagine, that technique NEVER worked, I was hangry, and disengaged from true conversations and connections.   I would eat, but often too much since I had starved myself all day.   The next day I would wake up discouraged and unwell (both physically and emotionally).   Hence, the “emotional hangover” and disappointment in myself.  

Now that I am in recovery, I recognize that Halloween can be both exciting and daunting for those navigating eating disorder recovery. Candy and treats are everywhere, and social gatherings with food are common. It’s natural to feel apprehensive, but with a few mindful strategies, you can participate in the festivities while staying grounded.  

1. Start with Self-Compassion

Give yourself permission to experience Halloween in a way that feels right for you. Acknowledge that navigating celebrations while in recovery is a unique challenge. Remind yourself that your feelings and needs are valid, even if they differ from those around you.

2. Prioritize Social Connection

Halloween is about connection, costumes, and creativity. If candy or certain foods feel overwhelming, focus on activities that allow you to connect with others: enjoy dressing up, plan a movie night, or organize a themed get-together. Shifting the focus from food to fun, supportive interactions can ease anxiety and bring enjoyment to the day.

3. Use Grounding Techniques

Staying present can help alleviate anxious thoughts. If you feel overwhelmed, try grounding exercises like deep breathing, noticing five things around you, or feeling the textures of your costume. These mindful techniques bring you back to the present and reduce stress, allowing you to participate in a way that feels safe.

4. Set Boundaries with Kindness

If certain activities or conversations feel too triggering, set gentle boundaries. You could let friends know if you’re avoiding diet talk or if you’d prefer not to discuss specific foods. This helps protect your recovery and allows you to participate without added stress.

5. Plan Your Responses to Triggering Moments

Being around Halloween treats or hearing comments about "saving up calories" can feel unsettling. Having a plan for how you’ll respond, either by changing the subject or using an internal affirmation, can prevent these moments from disrupting your focus.

6. Reflect on Your Accomplishments

Halloween can be a chance to celebrate your recovery progress. Reflect on how far you’ve come, acknowledging that your presence, even if it looks different from others’, is a win. Whether it's saying "yes" to an activity or simply honoring your needs, each step is worth celebrating.

Halloween can be a great opportunity to “live in the grey”, challenge your food rules, and give your inner-child the emotional connection it craves.    When you awake on November 1, I wish you a morning of feeling like a badass, instead of the emotional hangover I struggled with for years.  Happy Halloween, no matter how you choose to celebrate.