Are you struggling at the moment?
Contact us here or for urgent support contact lifeline on 13 11 14

Sending Hope Issue #19

Why feeling full presents so many challenges

Hello ,

Before we get into today's topic, we want to share some support options that you might find useful if you're struggling with Victoria's additional lockdown restrictions:

- EDV's Hub, Telehealth Nurse and Wellbeing Check program - all free and available Monday-Friday to support you in different ways.
​- Stories of Recovery online focusing on stories from carers, August 19th 7PM
- 10 additional Medicare subsidized sessions through Mental Health Care Plans
- Online support groups - we're aware that many of the spots have filled up but there's still some availability on some dates

We also encourage you to reach out to your personal supports - family, friends, your treatment team. Whilst everyone's situation is different, we're also all in this together. 

OK, onto today's topic....

Did you know that the sensation of fullness is a central aspect of a lot of eating disorders? Everyone one is unique in their ED experience, but difficulty with tolerating fullness or not registering the feeling of being full is a common thread. In this issue of Sending Hope, we're talking about the difference between being hyper-aroused and hypo-aroused with food, and strategies to manage these feelings. 

Hyper-arousal - when food is a threat

Difficulty tolerating fullness for some people comes down to their emotional state and levels of alertness. Often intense sensations, regardless of their origin, can be immensely triggering to the brain. Particularly if you have experienced trauma or disruptive and chaotic events in your life, you may have the tendency to get stuck in the hyper-aroused state (also known as the fight or flight response). When we are hyper-aroused, it means our brain believes there is some kind of threat. Even if there is no threat, often we get stuck with the constant anticipation of where the next threat will come from and trying to be ready to tackle it. Among other responses, this can lead us to being hypersensitive to sensory experiences, including feeling full, as well as sensitivity to strong tastes and smells. This hyper-aroused response can often cause nausea and other gastric issues.

The feeling of having something in your stomach can result in a few reactions.

1. Distress: Because of sensory sensitivity, feeling pressure and heaviness in the stomach can result in a very reactive and emotional response. Ultimately becoming a distressing event. Knowing that you become distressed when feeling that sensation can lead to restrict intake in the first place or attempt to get rid of the sensation through purging. Some people may experience nausea as a result of this hyperarousal too. It may have nothing to do with the fact that food has been consumed and more to do with an inability to tolerate the sensation.

2. Satisfied: For some people, the sensation of feeling full is comforting to them. It can result in a feeling of pleasure or satisfaction. Sometimes we eat large amounts just to keep revisiting this. When we feel very full, we can become sleepy and feel content to rest, which soothes the chaotic mind allowing you to move away from distressing and emotional responses, and more towards being emotionally disconnected. The problem occurs when we keep chasing this feeling and using the full sensation, or overly full sensation to manage emotional distress and chaos.

3. Rumination: The sensation of feeling full or having food in the stomach can fuel the ED thoughts, reminding people of why they should use ED behaviors, amplify thoughts of failure, guilt and other negative self-perceptions. Every time we associate the sensation of fullness with negative thoughts, the link between the two strengthens, which can again lead to restriction or an attempt to empty the stomach to get rid of the thoughts and satisfy the ED.

Hypo-aroused - mind body disconnection, not registering fullness 

For some people, it is registering the sensation of being full that is challenging. Some can eat large quantities and struggle to know when to stop. This can often be indicative of being hypo-aroused (also known as the freeze response). I like to refer to this as ‘power down mode’. People become very disconnected to the here and now and registering sensory information such as someone calling your name, taste of food or smells can become dulled or not register at all. In this state we often feel slow, sluggish, distant and depressed. We may eat large quantities in an attempt to feel something, or we may eat large amounts because our body isn’t telling us when to stop, based on the sensation of fullness not happening.

What can we learn from all this?

We know our emotional responses can impact the challenge of being full. The lived experience of trauma and distress in one's life can leave a lasting impression on how we receive the sensation in a variety of ways

What can we do about it? There are lots of ways we can help our body come back to what is called “The window of tolerance”. It is a matter of slowly shifting the self towards feeling safe, connected to the here and now and settled emotionally.

See if any of these strategies help you settle your response to fullness:

Activities to do if you are hyper-aroused:

·       Diaphragmatic breathing (deep and slow tummy breathing)

·       Throwing ball at an outside wall

·       Use a weighted blanket

·       Wrap up in a soft blanket or your dressing gown

·       Have a slow drink of tea, being mindful of all the sensations

·       Stomping out excess agitation

·       Roll a trigger point ball along your back with gentle but firm pressure

·       Soothing and calming music and sounds

·       Comforting smells like your favorite candle or incense.

·       Curl up into a ball or do take child’s pose

Activities to do if you are hypo-aroused:

·       Anything that stimulates the senses!

·       Smelling essential oils

·       Try chewy and crunchy food

·       Play with sensory items like clay, slime, spiky ball, or slinky (ball pit) for tactile input

·       Movement, it can be very gentle movement!

·       Gently sitting and bouncing on therapy ball (simulating rocking motion)

·       Rocking chair

·       Weighted blanket

·       Finger painting

·       Dancing to your favorite music

They may seem strange, but give it a go and see what happens!

Remember, if you need to talk to someone, please give our Helpline a call during business hours on 1300 550 236, fill out an online form, or email edv@eatingdisorders.org.au

For urgent support please contact Lifeline on 13 11 14

Eating Disorders Victoria respect and welcome diversity of culture, religion, gender and sexuality.