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Navigating Eating Disorders During the Fall Transition: Embrace the Change with Confidence


Fall season

As the crisp autumn air sweeps in, bringing cozy sweaters, pumpkin-spiced everything, and beautiful foliage, it’s easy to get excited about fall. But for some, the transition from summer to fall can trigger stress—especially for those grappling with eating disorders. Shifts in routine, new schedules, and the holiday season on the horizon can add to the pressure. But guess what? Fall can also be an amazing opportunity to reset, refocus, and prioritize your well-being. Let’s talk about how to navigate the season with confidence, whether you're managing an eating disorder or supporting someone who is.


Embrace Change—It’s a Fresh Start!

Fall symbolizes change: the leaves turn colors, temperatures drop, and life takes on a new rhythm. Think of this as a time to reset your mindset. The shift in seasons can be an opportunity to let go of old patterns and embrace healthier habits.


If you’re managing an eating disorder, fall’s routine-oriented vibe can be helpful. Structure can feel safe when things feel overwhelming. Set aside some time to create a fall self-care plan. Map out meals, incorporate mindful eating practices, and prioritize mental health check-ins. And don’t forget: it’s totally okay to ask for help!


Seasonal Foods—Fuel Your Body, Nourish Your Mind

One of the most beautiful parts of fall is the abundance of seasonal produce. Apples, sweet potatoes, pumpkins, and squash are not only delicious but packed with nutrients that support your overall health.


Instead of thinking about food in terms of restriction, view it as a way to nourish your body and mind. Eating seasonally can reconnect you with nature and the rhythms of the earth, which might also help you feel more grounded and in tune with your body’s needs. Try cozy, comforting meals that feel good to eat—think warm soups, baked apples with cinnamon, or roasted veggies.


The Power of Routine—Create a Cozy Fall Ritual

Fall often brings with it a shift back to routines—school, work, or simply spending more time indoors. For those with eating disorders, having a routine can be a grounding force. Routines offer predictability, which can help ease anxiety around food and body image.


Set yourself up for success by creating daily rituals that bring you joy and comfort. This could be something as simple as making a cup of hot tea each morning or taking a walk in the crisp air. If you enjoy journaling, now’s a great time to reflect on your emotions, your relationship with food, and how your body feels in this new season.


Be Mindful of Holiday Triggers

As fall rolls into the holiday season, gatherings around food may bring up anxiety or discomfort. The pressure to eat socially or manage comments about your eating habits can be challenging.

Here’s where setting boundaries and practicing mindfulness come into play. Don’t hesitate to communicate with family and friends about your needs—whether that’s avoiding triggering conversations about diets or simply having some quiet time to yourself. Practicing mindfulness during meals—focusing on the taste, texture, and smell of the food—can help reduce anxiety and improve your relationship with eating.


Lean on Your Support System

No matter where you are in your journey, having a support system can make all the difference. Whether it’s friends, family, or a therapist, lean on those who understand your struggles. Sometimes just sharing how you feel can lighten the emotional load. Fall is also a great time to connect with online or in-person support groups—where you can find a community of others who truly understand what you’re going through.


Give Yourself Grace

Remember, fall is a season of transformation. Just like the trees shedding their leaves, you’re allowed to let go of old habits and make space for growth. Healing from an eating disorder is a process, and every small step forward is worth celebrating.


Celebrate the little victories, like trying a new recipe, enjoying a meal without guilt, or spending time in nature. Be gentle with yourself and embrace the beauty of this season, imperfections and all.


Wrapping It Up: Fall Is Your Time to Thrive

Fall is about change, growth, and new beginnings. Yes, the season can come with its challenges, but with the right mindset, it can also be a time for self-reflection, nourishment, and healing. Whether you’re navigating an eating disorder or supporting someone who is, remember that you don’t have to go through it alone. This fall, focus on what makes you feel healthy, balanced, and empowered.


Here’s to a season of warmth, wellness, and embracing the beauty of change! 🍁


If you or someone you know is struggling with an eating disorder, it's important to reach out for support. Here are some helpful hotlines and resources:


National Hotlines (U.S.)

  1. National Eating Disorders Association (NEDA) Helpline

  2. The National Suicide Prevention Lifeline

    • Phone: 988 (for mental health crises, including those related to eating disorders)

    • Available 24/7 for those in immediate emotional distress.

  3. Substance Abuse and Mental Health Services Administration (SAMHSA) Helpline

    • Phone: 1-800-662-HELP (4357)

    • Website: www.samhsa.gov

    • Available 24/7 for mental health and substance use support.

International Resources


These resources provide a range of support services including confidential counseling, treatment options, and guidance on navigating the path to recovery.


 

About our EMDR Eating Disorder Therapist Stephanie Polizzi

NYC Eating disorder therapist

Stephanie Polizzi is a licensed psychotherapist (LMHC) and eating disorder specialist in Scarsdale, NY at Peaceful Living Mental Health Counseling, serving clients living in NY, NJ and FL.

 

Stephanie specializes in working with children, teens and adults struggling with anxiety, eating disorders, behavioral challenges, life transitions and trauma. 

 

Stephanie uses a combination of Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Mindfulness, Cognitive Processing Therapy (CPT)and EMDR Therapy in her work with clients.





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