Coping after a holiday event

What to expect

1. Some Physical symptoms of discomfort – It is not uncommon to feel uncomfortable; bloated; have ‘full feeling’ or even nausea

How to cope:

• Allow yourself to sit with these uncomfortable sensations- It WILL subside
• Acknowledge your body might not be used to the kinds of food you have eaten, but it will in time
• Your body will digest the food
• Your body is worthy of the nourishment
• Regular eating every 2-3 hours of small snacks can help with these sensations
• Practice Mindful eating- read more here Mindful Eating [pdf]

2. Psychological Effects – Feelings of self-loathing, intense anxiety, fear, shame might come up for you. Intrusive thoughts can couple it, like the urge to purge or self-harm

How to cope:

• Using skills to tolerate the distress and ‘surfing the urge’ will help with these very real and overwhelming emotions – read more at www.dbtselfhelp.com
• Good news the thoughts and feelings do NOT last
• You WILL survive this! – read more at www.mindful.org
• Do some mindfulness breathing – read more at www.mindful.org
• Place the thoughts and urges on a “cloud and let them drift away”
• Use Distractions- Take a peaceful walk with a support person, share your fears and thoughts, listen to your favourite song
• Distraction for 1 hour after eating has been found to delay distressing thoughts