treats without tricks: a Halloween survival guide for binge eating recovery
Halloween is nearly here, and it can be a tricky time for those in binge eating recovery. Not because of the scary movies or frightening costumes but because of the increased emphasis on sweet treats, social events centered around food, and negative body image thoughts when choosing a costume. It’s easy to feel anxious and overwhelmed.
Here are some practical tips to help you manage Halloween while in binge eating recovery.
aim for regular and balanced eating (especially if there is a binge)
It can be tempting to restrict eating in the run-up to Halloween to compensate for eating more sweet foods, but this can increase the urge to binge.
Balanced meals include…
Protein: a palm-sized portion of meat or fish, 3 eggs, or 2 tbsp beans and pulses.
Complex carbohydrates: a quarter of a plate of rice, pasta, bread, or potatoes.
Fats: full-fat dairy (like cheese, cream, butter), avocado, nuts, nut butters, and seeds, olives and oils.
A fruit or vegetable.
Eating every 3-4 hours can help manage hunger and reduce binge urges. Continue with balanced and regular eating even if there is a binge—this approach is protective against future urges to binge.
include “fun foods” in your eating
It’s important to remember that eating is not just for physical nourishment. Including “fun foods” such as cake, sweets, chocolate, biscuits, and crisps in a mindful way can help you avoid feelings of deprivation. Allow yourself to savour and enjoy these treats without guilt.
shift the focus away from food and eating
It’s okay to focus on other activities during Halloween that don’t revolve around food. This could include pumpkin picking and carving, watching scary films, or telling ghost stories.
wear a comfortable outfit
If you’re attending a Halloween party, remember that typical costumes can sometimes trigger body comparisons, especially in binge eating recovery. Focus on wearing something you feel comfortable in to reduce body image worries, allowing you to enjoy the night more. Adding a spooky mask or Halloween accessories can bring fun to your outfit without pressure.
confide in a loved one
Connection is a powerful antidote to binge eating because binge episodes often thrive in shame and isolation. Sharing your feelings with a trusted friend or family member can provide support and make you feel less alone during challenging moments.
practice distancing from intrusive thoughts and urges to binge
Halloween might bring up intrusive thoughts, intense emotions, or urges to binge. Rather than pushing these away, practice ACT defusion techniques. Recognize these thoughts, feelings, and urges as passing mental events, not commands. For example, you might say, “I’m noticing that I’m having the thought that I must binge,” rather than “I need to binge.” This helps create space, allowing you to observe your thoughts and feelings without acting on them.
use coping strategies and practice self-care
Binge eating recovery often involves facing fears and learning new ways to cope. Leaning into coping strategies, like deep breathing or journaling, can help you navigate difficult situations.
If it all feels overwhelming, take a step back, breathe, and show yourself compassion. Halloween is just one day—it doesn’t define your progress.
If you’re struggling with binge eating or body image, remember that support is available. Learn more about The Eating Clinic’s one-to-one services for those on the journey to binge eating recovery.