Eating disorder therapist is dressed up in halloween costume

Halloween is often a time of joy, fun costumes, and spooky themed treats, but it can also be challenging for those struggling with body image issues and eating disorders. The holiday is filled with candy-centric activities and social situations where appearance takes center stage, all of which can trigger anxiety and self-criticism, which can lead to increased urges for eating disorder behaviors. As an eating disorder therapist, I believe in the importance of body neutrality—embracing a non-judgmental and neutral relationship with our bodies–and I know how challenging getting to a place of body neutrality can be.

Body neutrality is about offering respect for your body, rather than focusing on how it looks. It's a shift away from body obsession, whether the thoughts are positive or negative, and focuses on the fact that every body is deserving of unconditional welcome and respect. Some people find it helpful to switch their focus from their looks to the functionality, strength, and resilience of the body — though focusing on those traits can be more challenging for folks who are disabled and/or chronically ill. The practice of offering body respect and stepping into body neutrality is especially beneficial during Halloween, when cultural pressures and body talk are more present.

Here are five ways to help reach body neutrality during this Halloween season:

1. Set Boundaries Around Costume Choices & Body Talk

For many people, costumes are one of the biggest stressors around Halloween. Whether it’s the pressure to “fit “into revealing or form-fitting outfits or the societal obsession with the "thin ideal" body type, it’s easy for this aspect of Halloween to become a source of anxiety. This is particularly tough for those navigating eating disorders or body image struggles.

To promote body neutrality, set personal and social boundaries around costume choices. Instead of focusing on how a costume might make your body look, think about how you feel in it. Does it allow you to move freely? Do you feel comfortable, confident, and happy in the costume? Costume choices can reflect self-expression without needing to align with impossible beauty standards. If you don’t want to dress up, remember that is ok, too!

Additionally, create boundaries around conversations related to body image. If people around you start to make comments about their own or others' bodies in costumes, politely redirect the conversation. You can say something like, "Let’s talk about how fun this party is" or "I love the creativity behind that costume." Shifting the focus away from appearance helps maintain a neutral perspective toward bodies.

It is downright terrifying how much weight stigma and fatphobia impact our day to day. From not being able to find costumes that are made for your body to fears of being bullied to people dressing up in costumes made to make fun of those in fat bodies- none of that is ok.

2. Challenge Diet Culture’s Hold on Halloween Treats

Halloween is often paired with discussions about candy and how much people "should" or "shouldn't" eat. I personally think this type of talk negatively impacts EVERYONE, as it can amplify anxiety and guilt around candy. Diet culture, with its messaging about "good" and "bad" foods, can make it difficult to enjoy Halloween treats without internalizing negative connotations.

Mummy Cookies decorated for anti-diet halloween party

To promote body neutrality, it's essential to reject this binary thinking about food fitting into two categories of “good” and “bad”. Candy is just candy—neither inherently good nor bad. Try to approach Halloween treats as neutral objects that don’t hold moral value. When you eat Halloween candy, notice the experience without judgment. You can ask yourself questions like, "How does this taste?" or "Am I enjoying this?" instead of falling into the trap of calorie counting or associating food with guilt.

Another helpful tip is to avoid compensatory behaviors. If you're around people who are saying things like, "I’ll need to work out extra tomorrow because I ate this," it’s important to remember that your body deserves respect and care, no matter what you eat. Encourage yourself and those around you to enjoy the moment and let go of food rules.

3. Focus on Non-Appearance-Based Compliments

Halloween parties, social media posts, and gatherings often come with a barrage of compliments centered on appearance. Whether it’s about someone's costume, body shape, or how they’ve "improved" their looks, this can be triggering for individuals striving for body neutrality. Compliments focused on appearance can reinforce the idea that our worth is tied to how we look, which goes against the principles of body neutrality.

Instead, focus on giving and receiving non-appearance-based compliments. Compliment someone’s creativity in designing their costume, their sense of humor, or the effort they put into creating a fun environment. These kinds of compliments shift the focus from external appearance to personal qualities and achievements. Practicing this yourself can help rewire your brain to value people (including yourself) for who they are, not how they look.

If you’re struggling with receiving appearance-based compliments, it’s okay to shift the conversation or even share how you’d prefer to be complimented. For instance, you could say, "I appreciate the compliment, but I’m working on focusing less on looks and more on how I feel."

4. Create a Plan for Navigating Social Media

Social media can heighten body comparison and trigger negative body image thoughts, especially around Halloween. People often post curated and filtered images of themselves in costumes, which may lead to comparison traps or self-criticism. When you're striving for body neutrality, it’s important to be mindful of your social media consumption.

Here are a few social media strategies you might consider trying:

Limit social media exposure

Set time limits for scrolling through platforms that tend to provoke comparison or self-doubt. Sometimes, stepping away for a while can help you refocus on what’s truly important to you.

Curate your feed

Unfollow or mute accounts that promote unrealistic body ideals or trigger feelings of inadequacy. Instead, follow accounts that promote body neutrality, mental health, and self-compassion.

Practice mindfulness

If you find yourself comparing your body or costume to others on social media, pause and notice how you’re feeling. Ask yourself, "Is this helping or hurting my relationship with my body?" Mindfully acknowledge any difficult emotions, and remind yourself that social media often presents a highlight reel, not reality.

By being intentional about how you engage with social media, you can help maintain a sense of personal wellness rather than falling into the trap of comparison.

5. Practice Self-Compassion and Self-Care

San Diego Eating disorder therapists dress up as ghosts for halloween

The Halloween season can be overwhelming, especially if you’re already struggling with body image issues. Practicing self-compassion and self-care is a crucial way to maintain body neutrality during this time and anytime of higher stress.

Self-compassion involves being kind to yourself, especially when you’re having a tough time. If you find yourself feeling anxious about your body or food choices, acknowledge those feelings without judgment. Remind yourself that it’s okay to feel uncomfortable. And offer yourself the same kindness you would extend to a friend going through something similar.

Additionally, prioritize self-care activities that help you feel grounded and connected to your body in a positive way. This might include gentle movement (like walking or stretching), engaging in creative hobbies, meditating, or spending time with loved ones. Remember, self-care is not about fixing or changing your body—it’s about nurturing yourself in a gentle way that promotes overall well-being.

Final thoughts…

Halloween doesn’t have to be a season of body anxiety. By setting boundaries, rejecting diet culture, giving non-appearance-based compliments, managing social media exposure, and practicing self-compassion, you can work towards a sense of body neutrality. Remember, your body is worthy of respect and care, no matter how it looks, what it is able to do, or what you eat during this festive time. Embrace the spooky fun of the Halloween season while fostering a caring and neutral relationship with your body.

Want to learn more about all things eating disorder recovery? Check out these blogs:

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Stark Therapy Group offers therapy for all types of eating disorders, including Anorexia, Binge Eating Disorder and Bulimia. We offer a 3-tiered family based support for teens in eating disorder recovery. We treat anxiety, depression and general mental health conditions. We offer 3-tiered family based support for teens with general mental health issues. We also offer couples therapy. We would love to help you on your mental health journey. Reach out today for a free consultation!

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The Team of Eating Disorder Specialists at Stark Therapy Group sit on their office couch in San Diego, CA

5 Ways to Achieve Body Neutrality During the Halloween Season