6 Ways To Cope When You Feel “Fat”
Have you ever had the experience of feeling uncomfortable in your clothes one day and then feeling perfectly fine the next day? Perhaps your feelings about your body are affecting your eating habits and causing you to constantly fluctuate. In this article, we will delve into the common experience of "feeling fat" and explore ways to cope with these emotions.
Have you ever asked yourself, is “fat” a feeling?
Well the answer is no, "fat" is not a feeling in and of itself. "Fat" is a descriptor for body size or body type, but it is not a feeling like sadness or anger. However, many people use the term "feeling fat" to describe negative body image or dissatisfaction with their body size or shape. This can be a difficult and complex emotion to manage, and it's important for individuals to develop healthy coping strategies and seek support when needed.
Feeling fat can be a difficult emotion to deal with, and it's a common experience for many people. Negative body image can be triggered by a variety of factors, including social pressures, trauma, or mental health conditions like eating disorders. But regardless of the cause, it's important to know that there are ways to manage these feelings and find a more positive relationship with your body. Here are some tips to help you cope when you feel fat:
Rethink what feeling “fat” actually means
I grew up believing that being thin was the most impressive thing I could do, and that fat was bad. As a result, I associated 'feeling fat' with being a negative thing, but this is largely due to the weight stigma and disordered diet culture we live in.
If you find yourself 'feeling fat,' it's important to pause and reflect on what's really going on. Is it simply discomfort in your body, or are there deeper emotions at play? Consider activities that could help you feel better, such as exercise, rest, or therapy. For me, visualisation has been a helpful tool for improving my emotional state, I stop and reflect on the things that mean most to me in my present life.
It's important to recognise that "fat" is not actually a feeling and to explore what emotions may be underlying this experience. Are you feeling insecure, sad, scared, or lonely? By understanding and addressing these emotions, you can begin to develop a more positive relationship with your body and improve your overall well-being.
Practice Self-Compassion:
When you're feeling fat, it's easy to be critical of yourself and your body. But negative self-talk can be damaging to your mental health and can make it harder to overcome negative body image. Instead, practice self-compassion by treating yourself with kindness and understanding. Remind yourself that it's normal to have negative thoughts about your body and that you are doing your best to manage those feelings.
Identify Triggers:
Certain situations or people may trigger a negative body image for you. Try to identify these triggers so you can be more mindful of how you react to them. For example, if seeing images of thin models on social media triggers a negative body image for you, try to limit your exposure to those types of images.
Surround Yourself with Positive Influences:
Surround yourself with people who make you feel good about yourself and your body. Spend time with friends and family who are supportive, and seek out media that celebrates diversity and body positivity.
Practice Mindfulness:
Mindfulness can help you stay present and centred, and can help you manage difficult emotions like feeling fat. Practice mindfulness by focusing on your breath or engaging in activities like yoga or meditation.
Seek Professional Support:
If negative body image is interfering with your daily life or causing distress, it may be helpful to seek support from a mental health professional. Therapy can help you address the root causes of negative body image and develop coping strategies to manage those feelings.
Remember, feeling fat is a common experience, but it doesn't have to define your relationship with your body. By practising self-compassion, identifying triggers, surrounding yourself with positive influences, practising mindfulness, and seeking professional support when needed, you can manage negative body image and find a more positive relationship with your body.
Next Steps
I hope you found this article helpful. If you believe now is the time to embark on your recovery journey with the support of a specialised eating disorder recovery coach like myself at Flourish with Ciandra, I welcome the opportunity to hear from you. You can learn more about my 1:1 eating disorder recovery programme and get in touch here.
