10 anti-shame mantras
Up until last week – yes, literally last week – I was one of you. I had been eating disordered for 38 years, which isn’t really a fact to relish, but nonetheless is true. My eating disorder ranged in severity from, say, a 7/10 to a 3/10, with zero being completely fine and 10 being life-threatening.
I would like to expand on this further, for those who think that they might not be unwell enough to call themselves ‘eating disordered’. This thinking brings a lot of shame because others can sometimes insensitively suggest that claims of mental illness are nothing but attention seeking. Really? People who have disordered eating usually hide their behaviour from everybody around them. People who can’t relax without tracking every single calorie are doing it surreptitiously, pretending to look at text messages as they frantically log the crisps that they just ate, or might even still be eating. People who can’t eat breakfast without weighing it by gram are waiting until the kitchen is empty so that nobody realises. So – if you think you are eating disordered then you probably are. Eating disorders exist on a spectrum and if your eating causes you discomfort, anxiety or shame in any way, then this is a disorder.
What I want to say in this post is a message of hope. After years of trying everything from therapy, self-help books, talking to friends, more therapy, following recovery Instagrammers (which I will reference at the end), keeping a journal, looking after my needs in other areas of life, more therapy and now training to be a therapist, I am free of it. It shook loose, like a pesky knot that I had been picking at for years, and now it is gone. I know that it will not come back in the same way that I know I will never return to fundamentalism or my ex-husband. So there is hope.
The last and most stubborn piece of my recovery is sudden and dramatic. I can testify to the fact that I have: weighed a carrot, ran a half-marathon when hungover to burn the calories, logged a meal as I ate it, checked my calories to see if I had enough for 3 dried apricots, drank gallons of water to make myself feel full, weighed myself after using the toilet to see if it made a difference, trained for marathons with injuries to burn the calories, limped around with a popped achilles to burn the calories and ranged at least four stones in weight throughout my adult life. This morning, I shook some muesli randomly out into a bowl and didn’t even think about how much it was, what brand it was or how to establish how many calories was in it. If I gain weight over the next few months, I trust myself to decide what to do and to get it right, for me, always.
I haven’t made my own eating choices ever in my adult life as a free person. My decisions were made by my mum and, from thirteen upwards, by my eating disorder. At 51 I am facing a world of decisions and will curiously watch as the world of food choices opens up to me and I learn to navigate that. I trust that I will learn wisely and I am excited about what unfolds. I have learned to make my own choices in every other aspect of life. I have rid myself of people-pleasing, mollifying others and choosing to keep ‘everybody’ happy (as though that’s possible). I think that path towards autonomy is a pre-requisite to recovery. Food was the last bastion and I have now re-claimed that, too.
So, I have so much compassion, empathy and sorrow for those still suffering any level of anxiety as Christmas approaches. It can be a time for significant angst. For those trying to track and keep control of their food intake, it’s nothing short of a nightmare. And for those who ‘take a holiday’ from the normal control, it is full of anxiety and dread of the weight gain. And whatever you decide to do, to mollify your eating disorder, it won’t be right and it won’t feel good. With an eating disorder, there is no winning.
This next section gives you ten eating disorder thoughts. Every single one of them is an eating disorder thought. And below it is a potential response. Say it as though you believe it, even if you don’t. And eat! Eat anyway!
ED 1. I am going to gain so much weight but it’s OK. I will burn it all off in the New Year.
SELF: I have the right to gain weight, keep the weight on and never lose it again. It doesn’t make me less of a person.
ED 2. I don’t know how many calories are in that, therefore I will have the tiniest slice possible.
SELF. Calories are life giving units of energy that fuel my brain and my body and give me a great deal of pleasure. I will eat the amount that feels right to me.
ED 3. I might as well binge everything for the entire week because I have lost all control in any case.
SELF. All food is equally valid and allowable. I am free to eat whatever I choose, whenever I like. I do not need to say ‘fuck it all’ because I am a free agent who can eat it anyway!
ED 4. I have to go to the bathroom to log all of my calories before I forget what I ate.
SELF. Wait for an hour, do some deep breaths and remember that I am a whole person, not a computer or an automation that lives by a formula of calories.
ED 5. I have to go for a massive run tomorrow or purge as soon as I can leave the table. I’ve got to get rid of the calories somehow.
SELF. I need to find a quiet place and meditate. I am a worthy and valuable person whatever my weight and however much I ate.
ED 6. I am disgusting. I ate so much. My stomach as huge and my thighs already look bigger.
SELF. I would not talk to anybody else like this. I love and respect others regardless of their size and I owe that to myself, too.
ED 7. Tomorrow I’m going to drink water and not eat until evening.
SELF. Tomorrow is another day and I deserve to eat, no matter how much I ate the day before. I am deserving of nourishment and pleasure, just as everybody is.
ED 8. I am so full. I always eat until I’m so full at Christmas. I am pathetic and have no self-control.
SELF. Christmas is a time of feasting. It’s understandable to feel uncomfortable because I am usually ruled by shame. But Christmas isn’t a time for shame and, actually, neither is any other time.
ED 9. I can’t go to that Christmas meal/party/event, because of the food. I will be eating enough over the Christmas period and can’t risk any more.
SELF. The only valid reason to isolate myself is Covid, and if I choose to stay in because of that, I can still treat myself with as much food as I like.
ED 10. I can’t stop thinking about what to eat, when to eat and how much I’ve eaten. I can’t even enjoy the company I’m in.
SELF. It’s understandable to feel that way. This thinking has dominated me for so long. I will try to listen and focus on what people are saying, and if I struggle, it’s not my fault. I am a good person just trying my best and I respect myself for always showing up.
I recommend practising this sort of dialogue, even if it feels untrue. I got my recovery by practising and practising until, one day, it became true for me. I took back the territory that was always mine, and I know that recovery is possible.
And to finish, my top ten people to follow are: @jennifer_rollin @chr1styharrison @virgietovar @bodyposipanda @foodisntmedicine @laurathomasphd @glitterandlazers @sofiehagendk @lindobacon @evelyntribole
These people range from nutrition experts and dietitians to weight science researchers and diet historians. They are all brilliant in their own way. Education is almost everything and these people will educate you. The missing piece is self-empowerment. Pushing the shame away. Kicking it into the gutter. It has no place in your food, your body or your exercise choices. Have as happy and peaceful a Christmas as you can carve out for yourself, and never, ever give up.