Halloween Self-Care: Managing Triggers and Eating Disorder Recovery

Halloween can be a challenging time for those struggling with an eating disorder. The holiday often centers on candy, treats, and social gatherings, which can heighten anxiety around food and body image. At Hillary Counseling, we understand that while Halloween is a time of fun and festivity for many, it can also be a period of increased stress for those managing eating disorders. Here are some tips to help you or your loved one navigate Halloween with self-compassion and resilience.

1. Set Boundaries Around Halloween Events

Social gatherings, especially those with a focus on food, can be overwhelming. It’s perfectly okay to decline invitations or leave events early if they trigger uncomfortable feelings or thoughts. Setting clear boundaries around which activities you participate in helps reduce stress and reinforces that you are in control of your experiences.

  • Tip: If you choose to attend, consider taking along a supportive friend or having a pre-planned exit strategy.

2. Focus on Non-Food Halloween Activities

Halloween can be about much more than candy and treats. Engage in the other fun aspects of the holiday that align better with your mental health needs.

  • Try: Costume planning, decorating, pumpkin carving, or watching Halloween movies. These activities can help you stay in the holiday spirit without putting the focus on food.

3. Practice Mindful Eating if You Choose to Enjoy Halloween Treats

If you decide to have Halloween treats, practicing mindful eating can help you feel more in control and less anxious. This involves slowing down, savoring each bite, and listening to your body’s hunger and fullness cues.

  • Strategy: If you know there will be a lot of candy around, consider selecting a few treats that you genuinely enjoy. This way, you can indulge mindfully rather than feeling overwhelmed by an assortment of options.
  • Set Boundaries: Decide in advance how much you want to eat. Having a clear plan can help you stick to your goals without feeling deprived.

4. Prepare for Triggers in Advance

Halloween can amplify eating disorder-related triggers, such as the focus on sweets or comments from others about “good” and “bad” foods. By identifying potential triggers ahead of time, you can plan how to handle them constructively.

  • Tool: Develop a list of affirmations or calming techniques, like deep breathing exercises or visualizing a safe place, to use when a trigger arises.

5. Have a Support System on Standby

Reach out to your support network during this time. Whether it’s a close friend, family member, or therapist, having someone to talk to can provide comfort and help you feel understood.

  • Consider: Setting up a check-in with your therapist before and after Halloween. Sometimes, just knowing you have someone to talk to can relieve a lot of anxiety.

6. Remind Yourself: It’s Just One Day

Halloween is a single day out of the year. One day of enjoying treats will not define your eating habits or your body. Acknowledging this can help reduce the pressure to be “perfect” and allow for some enjoyment without guilt.

  • Embrace Self-Compassion: Let go of guilt. If you find yourself indulging more than you planned, avoid negative self-talk. Remember that one day doesn’t define your progress.
  • Celebrate Small Wins: Acknowledge any victories, big or small, whether it’s enjoying a few pieces of candy mindfully or opting for a fun activity instead of focusing on food.
  • Reflection: Try journaling or using positive self-talk to remind yourself that this day will pass and that your health and well-being matter more than meeting any Halloween expectations.

Seeking Support at Hillary Counseling

If you or someone you know is struggling with an eating disorder, know that you’re not alone. At Hillary Counseling, our clinicians are here to help you build a healthier relationship with food, body image, and self-care practices. Reach out to our team in Milwaukee’s Third Ward to discuss how we can support you through the challenges of Halloween—and beyond.

Final Thoughts

Navigating Halloween with an eating disorder is possible with thoughtful preparation, strong boundaries, and a compassionate support system. Remember that you have the strength and resources to honor your health while also participating in the festivities in a way that feels safe and comfortable for you. This Halloween, let self-compassion and self-care guide you toward a healthier holiday.

Connect with one of our Therapists in Milwaukee, WI, and Across Wisconsin

If you’re interested in learning more about counseling, you can send us a message here or follow these simple steps:

  1. Contact Hillary Counseling to schedule an appointment

  2. Meet with a caring therapist for your first session

  3. Start receiving support from the comfort of your home!

Other Services Offered with Hillary Counseling

Our holistic therapists are here to help you when it comes to your mental health! We offer a variety of mental health services to support individuals and couples based in Milwaukee (or who live in Wisconsin). Sessions are available both in-person at our office in Milwaukee’s Third Ward, as well as virtually for anyone in the state. We offer anxiety treatmentteen therapygrief counselingonline therapy, couples counseling, eating disorderstraumaOCD therapytherapy for college students, neurodivergent affirming therapy, and LGBTQ+ therapy. We would be honored to support you in learning new coping methods to help strengthen your relationship.