Let’s be real, Extended Fasting is not easy. If it were, everyone would be doing it, right?
The psychological challenges of extended fasting can be even more difficult than the actual physical discomfort.
Let’s look at some of those challenges and a few tips to help you with them.
What is Extended Fasting?
If you’re new to fasting, Extended Fasting usually means going without food for three or more days.
Less than that falls more into the realm of Intermittent Fasting.
You can read our Extended Fasting Guide here.
The idea of no food
Just the idea of having no food for days at a time is enough to really scare some people away from trying Extended Fasting.
Most of us grew up being told that we needed to eat three meals a day to stay healthy and have enough energy. Back in the day when food was not so heavily processed and industrialised this may have worked, but not now. Today, this advice would lead to us being fat and unhealthy.
Also, if you’ve ever been in situations where there wasn’t much food to go around, this can have a lasting impact emotionally.
So what do you do if the idea of having no food scares you? How do you get beyond that?
Firstly, remind yourself that food is always available. You are not going without.
You are in control here.
You are fasting on purpose, and you can choose to break the fast at any time and have some food.
Just this reminder will usually help.
Next, understand that fasting is generally safe. It’s not a fad.
Humans have been fasting since humans have existed.
When you fast, you are not technically going without food.
You are just changing where your food is coming from.
Instead of eating what’s in your kitchen, your body is dining on your past meals that are stored as body fat.
One caveat: Make sure you have enough body fat to sustain an Extended Fast.
If your BMI is under 20 you should not do Extended Fasting.
Emotions
While many people report feelings of bliss, the psychological challenges of Extended Fasting can stir up some negative emotions, as well.
It’s not uncommon to experience anxiety, irritability, or even depression at some point during an Extended Fast.
This is especially true if you’re new to Extended Fasting.
Fasting is healing. And that’s not just on a physical level.
Just as fasting will bring up old physical wounds as it heals them, it also tends to bring up past emotional wounds.
Also, if you’re coming from a diet high in sugars and carbohydrates, some of these negative emotions are actually just withdrawal symptoms.
Sugar is a drug. Food can be a drug for many of us. We use it to soothe ourselves.
And when food is no longer an option, we have to deal with whatever it is that food is helping us to cope with.
Plus, food has become such a huge part of our lives.
When it’s not there anymore, it’s easy to feel like a part of us is missing.
And that can lead to depression and sadness. Almost like grieving.
It’s no wonder we can feel irritated and anxious.
So what can you do about all these emotions that come bubbling up to the surface?
Here’s a few things to try:
Find other ways to fill the void
Do things that make you feel good.
Find a hobby you love or some kind of creative outlet to engage in daily.
Start a new novel.
Spend time with family, or friends, or your pets.
Find a sport to get involved in.
The idea here is to fill up that empty spot that food used to fill for you so that you can successfully overcome the psychological challenges of extended fasting.
Use crutches
Sometimes just the feeling of hunger can make us irritable. “Hangry” is a thing. (Source*)
Also, if you’re used to a lot of sugar and carbohydrates, you can have some blood sugar drops when you fast.
Try including some fats like a little heavy cream or some butter. Or sip some bone broth or pickle juice.
These crutches can help take the edge off and relieve a lot of that irritability.
Self-care
Try meditation or deep breathing exercises. Even 15 minutes a day can do wonders.
Get a massage.
Take naps. Lots of naps.
Get outdoors. Fresh air and sunshine can help to lift your mood.
Try to get some physical activity in. A nice, gentle walk every day is perfect.
Talk to someone
Talk to a loved one or a close friend about how you’re feeling.
If you don’t have anyone in your life who is supportive of your fasting, join a Fasting community on social media and find a fasting buddy.
Being able to talk to someone about how you’re feeling is so important.
Journal
I highly recommend keeping a journal during your Extended Fast.
It’s a great way to express and process those emotions and can really help you understand yourself more, and understand why you’re feeling the way you are.
Please note: If you have a history of mental illness, or you have depression or suicidal thoughts, please check in with your doctor or mental health care provider before doing extended fasting.
A few more tips
These are some general fasting tips that should be followed for any fasting schedule, but are especially important for an Extended Fast:
- Drink your water! It’s very easy to get dehydrated on a fast, and if you do, this is going to make those psychological challenges even harder.
- Take your electrolytes. If you get low on electrolytes, you’re not going to feel good, physically or mentally.
- Get your sleep. You’ll be much more able to handle all those emotions when you’re well rested.
Challenging doesn’t mean impossible
Anything worth doing comes with challenges.
Don’t let that stop you from enjoying the tremendous benefits of Extended Fasting – both physical and psychological.
Be gentle with yourself and keep going. You can do this!
*Source: Hunger really can make us feel ‘hangry’ – study – ARU
Author: Roo Black
Roo is a fasting coach with over 5 years of experience. She leads the admin team of the Official Fasting for Weight Loss Facebook group – one of the largest fasting communities on social media with over 125,000 members. We highly recommend this group for anyone who is looking for fasting advice or coaching.
