Seeing diet messages posted on packaging, hearing comments about food as we pass by strangers, and navigating large crowds, grocery shopping can overwhelm and trigger those struggling with an eating disorder.

In 2022, the average grocery store carried 31,530 items. With this many items to choose from, eating disorder urges and thoughts of food can easily arise and cause anxiety and distress. This, in turn, can make it difficult to get the food we need for our meals and snacks into our cart. Below are some strategies to reduce stress and anxiety while grocery shopping.

  1. Create a grocery list. Meal preparation while in eating disorder treatment often requires planning ahead for success. Having a list of items needed for your meals and snacks can help limit indecision about what to purchase when you set foot in the grocery store. Consider making two different grocery lists: one with staples you commonly eat, such as eggs, milk, bread, cereal, etc. The second list could be items that will change depending on the week – perhaps a new snack option or a food your dietitian/therapist has asked you to purchase for food exposure.
  2. Shop at a smaller grocery store. If you are overwhelmed by the number of food options while shopping, try visiting a smaller grocery store, such as Aldi or a local grocery store. The limited selection of food items can help you get the foods you need to meet your prescribed meal plan while reducing food decision fatigue. Shopping at a smaller grocery store can also help reduce urges to compare food items.
  3. Use support from family/friends. Grocery shopping can trigger eating disorder symptoms. Utilizing support from loved ones (family, friends, or significant others) can help hold you accountable for getting the items you need and limit eating disorder behaviors while shopping. Remember, you don’t have to tackle grocery shopping on your own! Consider calling a loved one while shopping or inviting them with you on your next shopping trip.
  4. Order groceries online/for pickup. Many grocery stores (Cub, Hy-Vee, Aldi, and Walmart) offer the ability to order groceries ahead of time to either be delivered to your door or for pickup. Online grocery can be helpful if entering the grocery store might be too distressing at this time.
  5. Grocery shop at less busy times. If large crowds are causing anxiety or feeling overwhelmed while shopping, try shopping during off-times. This can include during the day on the weekdays, early in the mornings, or later in the evenings after dinnertime.

Hopefully these strategies are helpful in reducing stress and anxiety around grocery shopping. Still struggling? Bring up these challenges to family, friends, and the professionals who are alongside you on this journey and ask for help. Water’s Edge Counseling & Healing Center has a nutrition team that works specifically with you to meet nutritional goals and progress to recovery wherever you’re at.

Maggie Suarez, RD, LD