Essential Self-Compassion in the Time of Social Distancing
Dani Bryant, MHC
During our current time of social distancing and home isolation, some of the messages on social media about nutrition and body image have been distressing. While families are struggling with tense, dire decisions and food scarcity, messages from diet culture about Covid-19 home fitness routines, isolation diets, and fears of the “quarantine 15” have been floating around and potentially arriving in the feeds of individuals struggling with body image, disordered eating and eating disorders.
Shame thrives in isolation and secrecy and diet culture thrives and exploits our shame. During unknown times like these-- diet culture is exploiting both our fear and our isolation.
Let’s discuss the ways we can take care of ourselves and work towards a truce with food and our bodies:
Remember that “eating for comfort”, “stress eating”, and “emotional eating.” are normal human behaviors in times of crisis and stress.
Perhaps you’ve been given messages that to eat when sad, anxious or for comfort is unproductive or “a bad habit.” The truth is, it’s okay to turn to food if it is the coping you have and need in the moment. Food is delicious. Food reminds us of home. Food can help us make it through a tough moment. There is power in giving yourself permission to eat what you want, when you want it.
Consider the Restrict/Binge Pendulum.
If we restrict food or even restrict the want or need to eat food as a coping mechanism, the restriction can (and usually) will lead to feeling out of control around food or certain foods. Social Worker, HAES provider and artist, Ashley M. Serula gives a lovely visual to the Restrict/Binge Pendulum. Please follow the link to her website to learn more.
Bodies Change...and that’s Okay.
A real hard truth is that we cannot choose our body size or how our body will respond to social distancing and home isolation. Will you gain or lose weight? Maybe. But it’s normal for bodies to change and ebb and flow through life. If your brain space, time and energy is being taken up by thoughts of if and when your body will change--what might you be avoiding, processing or grieving? Who or what might you really be wishing you could control?
In times of upheaval, of change and of transition, it’s important to notice when our priorities are shifting to our bodies and our eating. Every behavior has a function--including negative body image thoughts, food shame and exercise judgments.
Perhaps these judgments are helping you cope with negative thoughts and feelings, distract and manage stress or give the illusion of being more in control. You are not alone in this experience.
Awareness of these thoughts and judgements is the first step. With awareness comes more self-reflection wherein you can ponder what you need, how you feel or what old narrative about food and body image may need to be released.
Self-compassion means working bit by bit to accept that shrinking (in body and in voice)is not the only option. Self-compassion is giving yourself permission to expand what’s possible for you by rejecting diet and wellness culture. Even in times of home isolation, we can begin to embrace food and body liberation.