Thanksgiving, if you celebrate it, is upon us.
And for some, that might come with joy… and for others it might come with a hell of a lot of anxiety.
Keep reading for 6 tips to ditch diet culture (and maybe enjoy yourself a bit more) this year!
Because diet culture can be especially ramped up this time of year, here are a few ideas on how to give it the middle finger and remain calm:
Commit to eating enough. Not enough for what you (or ED) think you "should" or what others around the dinner table might suggest - what you know deep in your bones is enough to fuel and nourish yourself. If you're in recovery and on a meal plan, this means sticking to it. For all of us, this means eating all other meals and snacks as we usually would too.
Follow the buddy system. Have (at least) one person you can whisper to in the kitchen, text under the table, or call from the bathroom about any shitstorm that might be brewing. It doesn't have to be big to be said; it's ok to let someone else know you need a little (or a lot) of support. If you are in crisis, please call the Denver Metro Crisis Line at 1-888-885-1222 or the National Suicide Prevention Lifeline at 1-800-273-TALK (8255).
Un-invite the food police. Food rules can pop up, especially if you're surrounded by anyone else who might be dieting or under the influence of diet culture. But remind yourself that your eating disorder or food police weren't invited, and that you have full permission to enjoy any and all foods.
Set boundaries, and be nice. If you know there are friends/relatives who might bring up triggering or just unhelpful comments about food, body, etc. this might be a good time to set some ground rules. By approaching this with kindness and compassion, you can set the stage for a more comfortable meal while letting others know how they can best support you. You can also create literal distance between yourself and others by choosing where you sit at the table or in a different area if needed.
Soothe yourself. Before, during, and/or after any holiday gathering choose something nice to do for yourself. This might be as simple as exhaling a bit longer (signaling to your nervous system it's ok to rest), taking a hot bath or shower, snuggling up with a cozy blanket, lighting a candle you love, journaling, wrapping your arms around yourself like a hug, or many, many other ideas. What comes to mind for you?
Take an inventory of balance. If you're so fixated on the physical, it can be easy to lose track of your mental health. Are there ways you might enjoy social aspects of the holiday? How are you able to check in with yourself? What are the ways you're taking care of your mental health today?
This day is hard for many of us, for many reasons.
Wherever you are today and whatever you are doing, I hope you are safe and supported. May we all take a moment to bless those who may be suffering today, including Indigenous and Native peoples. If you have a moment and would like to read more about this holiday from the perspective of a Native American, please click here. I hope you know that you are supported today in so many ways - from near and far. Diet culture is insidious and vicious, but that doesn't mean it has to run the day (or our lives).
A few affirmations to remind you of:
It's ok to feel my feelings, whatever might come up today.
I have permission to eat past fullness. I have permission to skip something I don't like. I have permission to enjoy food.
This thought I'm having is temporary/untrue/unhelpful and I can decide to still treat my body well.
My weight, my health, and my worth are different and separate things.
I am allowed to walk away from body-shaming talk.
I deserve to be respected and respect myself.
Questions about what’s here or what this means for you? Reach out! I’d love to be a friendly face to confide in.
Send me an email or sign up for the monthly email newsletter to stay in touch. Want to learn more about what it’s like to work with a dietitian who specializes in eating disorder in sport? Schedule your free discovery call to chat about nutrition therapy or yoga!
