Eating Disorder Recovery: Coping with Feeling Full During the Holidays

By Mary Claire Schibelka, LPC

Well, here we are, everyone.  Somehow, after eight months of the world being turned upside down by the Coronavirus Pandemic, we made it to the Holiday Season.  Thanksgiving is already a week away!  While the Winter Holidays can be joyful, those in eating disorder recovery often find this time stressful and triggering.

Almost every holiday celebrated in the United States involves food, but none of them can compete with Thanksgiving- the holiday that is literally centered around eating.  After Thanksgiving, the holiday parties and cookie exchanges commence, creating what can feel like a month of endless consumption.  For people in eating disorder recovery, these events are often ruined by feelings of anxiety, shame, and insecurity induced by feelings of fullness after eating more than what one is typically used to.  If this is true for you, try the following tips this Season to reclaim the Holiday fun and minimize the effects of uncomfortable emotions.

Remind Yourself That This Is Normal

On an average day, would eating five servings of mashed potatoes be considered typical?  Um...no.  Probably not.  But on Thanksgiving?  Absolutely!  Food is a biological necessity, but it is also social.  Food has historically always been a focal point of gatherings.  It is healthy and normal to eat more of it than usual when you are at a social event.  Even if you eat past the point of moderate fullness at which you would normally stop, it is still normal.  It is also normal to eat an average amount of food if that is really all you are hungry for.  This Holiday Season, give your body permission to have what it wants.  Remember that people all over the world are doing the same exact thing, and all of you will be okay.

Distract Yourself

If you’re recovering from an eating disorder, you’re probably familiar with the overwhelming emotions that often show up after a large meal.  In order to cope with these feelings, distract yourself after mealtime by playing a board game, going for a gentle walk, sparking up an interesting conversation with a friend or family member, or watching a funny movie.  By the time you’re done with whatever activity you choose, you’ll likely find that intense feelings of fullness have subsided, and you’re back to a comfortable level of satisfaction.

Accept Uncomfortable Feelings

The truth is, sometimes uncomfortable emotions are unavoidable.  The good news is that no matter how unpleasant your feelings are, they will eventually subside.  Remember that feeling “good” is not a prerequisite for doing the things that you value.  If you find yourself experiencing anxiety or shame after a large meal this Holiday Season, try accepting your feelings and choosing to do whatever you would be doing if you weren’t feeling that way.  For example, if you’re feeling anxious, you might be tempted to sit out on a family board game after Thanksgiving dinner.  Notice this urge, then play the game anyways.  Your emotions will pass either way.  Balancing them out with activities you value will help you get the most out of your Holiday experience, even if it isn’t 100% enjoyable.

This year, there is more to worry about during the holiday season than ever before.  Don’t let guilt, shame, or anxiety about feeling full take away more from your experience than the Pandemic already has.  Practice these three skills this week after eating regular-sized meals so you can be ready to put them to use during the next month and a half.  This could be the year you conquer the holiday meal blues once and for all.