Once again, the holidays are around the corner which means that if we're lucky, many of our favorite holiday foods are too!
While eating past a comfortable fullness level can happen at any time of year, it's fair to say that it's more prominent during this time of year.
Eating past a comfortable fullness is never a nice feeling because of the physical sensations it causes in the body, but they do pass.
Do you know what makes these physical sensations worse?
Coupling them with judgment and stories about what eating past fullness means about us.
Many are unkind to themselves when they eat past a comfortable fullness and will describe themselves as 'disgusting', and 'out of control' and believe that they are a 'failure' or lack self-control as if they have done something truly terrible.
Let's get something straight. Eating past fullness happens to all of us sometimes. Remember, if you are new to intuitive eating, this will likely happen more often. This is natural after long periods of deprivation and rules around food.
Diet culture and religious dogma have taught us that eating past fullness is 'bad' and even 'gluttonous'. So many of us fear fullness and have internalized that it should be avoided at all costs.
The reality is that fullness is simply a physical sensation that the body experiences similar to feeling hot or cold, feeling sleepy, or needing to pee.
It's only when we attach judgment to the physical sensation that we get into murky waters.
Does that make sense?
Whatever the reason, if you are someone who judges yourself for eating past a comfortable fullness, I invite you to lean into this physical and emotional discomfort from a different perspective. Instead of jumping into judgment, neutrally observe the experience.
Even if your immediate response is judgment (which is okay), take a deep breath to notice how the judgment feels in your body and then lovingly and consciously choose something different. You may need to do this often, but that's totally okay too.
Even consider some compassionate, affirming statements like,
"I am aware that I'm full now, and that's okay."
"I'm noticing my discomfort and I'm choosing not to judge it."
"Eating past fullness is something I did, it's not something I am."
Statements like this remind us that we're not defined by these actions.
When we begin to untangle the physical sensations of fullness (or any other eating experience) from the layers of guilt, shame, and judgment, we open the door to learning more about ourselves, especially our patterns and habits.
Now, doesn't that sound like a more pleasant and satisfying place to be?
Do you struggle with eating past fullness and with the judgment that often follows it? I believe you can have a different experience. Remember, I'm here to take your hand if you need some guidance. This journey was not meant to be done alone.