For example, if you’re heading out to dinner and start to get anxiety about the thought of having to order and eat in front of your friends, internally say something like, “I am feeling anxious about going out to eat. It’s okay that I feel this. I don’t have to let it control me, but I acknowledge that it is there. ” This will hopefully help you break the shame cycle and interrupt the anxiety.
“I am healthy” “I am safe” “I am strong and calm” “I can find peace within myself” “I accept myself and my feelings” “I am capable of making healthy and positive decisions”
Popular culture and social media can make it hard to see food as just food. If you have a hard time tuning out what others around you (in person or online) are saying about diets and health, stop listening to them altogether. Block or unfollow accounts that promote certain lifestyles, ditch your diet books, and question what message media is telling you about food, your body, and your worth. Overly restricting what you can or can’t eat can make your anxiety around food much worse.
This sounds simple but it can be really hard to do. Be patient with yourself and take some time to check in with your body before and after an anxiety-inducing situation. Evaluate what went well and where you’d like to make changes in the future. Learning to trust your body and yourself is a big part of overcoming food anxiety.
Look up the menu ahead of time so you can think about what you would like to order Ask someone if there will be foods at a specific event that meet your dietary needs (if not, plan to eat something beforehand) Practice saying your affirmations Take a walk beforehand to clear your head and get some endorphins pumping Mentally talk yourself through how you’d like the event to go
Remember, you can’t control everything, including your anxiety. The goal in recovery isn’t perfectionism, it’s progress. When you start to berate yourself for feeling anxious, pause and count to 10. Take 5 deep breaths, and refocus your attention to the present moment.
Many people have food anxiety but don’t have an eating disorder, so one does not automatically mean you have the other. But eating disorders can be life-threatening, so it’s important to take any concerns you may have very seriously.
Worry about gaining weight Fear of being unable to stop eating Fear of choking Worry about others watching or judging you Feeling like your throat is closing Fear of eating “bad” or “unhealthy” foods
If you can determine which situations bring out your anxiety, you can come up with a plan for the next time you’re in that situation. Even just being aware that a specific situation causes anxiety can help you feel less anxious. On the flip-side, think about times when you don’t feel anxious around food. What are the common denominators there? Perhaps you don’t feel anxious if you’re by yourself or if you’re eating something you cooked at home.
There are support groups both online and in-person for people with food anxieties. Check with your local hospitals and community centers to see if there is a group that would be a good fit for you.
Cognitive Behavioral Therapy (CBT) can help you understand what’s causing your food anxiety. [11] X Expert Source Julia Yacoob, PhDClinical Psychologist Expert Interview. 15 July 2021. During CBT, you and your therapist might bring food into the room, which helps you learn how to tolerate being around food. [12] X Expert Source Julia Yacoob, PhDClinical Psychologist Expert Interview. 15 July 2021. When you feel comfortable enough, your therapist might even go with you to a cafe. [13] X Expert Source Julia Yacoob, PhDClinical Psychologist Expert Interview. 15 July 2021. Finding a therapist can be daunting, but it’s worth it in the end to have someone you can trust and talk to about your situation.
Seeing a nutritionist can also be helpful if there are specific foods that make you feel ill—there may be something going on, like an allergy or intolerance, that is making you feel that way.
