Got Grocery Shopping Anxiety?

Photo by NeON Brand (@neonbrand) via Unsplash

Hello and happy September!

September often feels like the start of a “new year” for me. I think it’s the memories of getting prepared to go back-to-school. Although that time is long past for me, I still find myself reorganizing and craving more daily structure this time of year.

Having some structure, especially with meals and snacks, is fundamental to healing from chronic dieting, disordered eating, or an eating disorder because it helps to nourish both your body and brain! Understanding why this is important is the easy part; planning and preparing structured meals and snacks is the challenging and overwhelming part. Grocery shopping is one of the biggest hurdles my clients identify during the healing process. It can be an anxiety-provoking and tear-inducing experience. If this is where you're at, I feel you.

Whether you’re healing from disordered eating or simply struggle with grocery shopping, having a few concrete steps can be very helpful. Here are three simple, actionable tips to get you started:

Tip #1 Start small
Start by making a short list of food items (5-10 maximum) that you will buy (and don’t forget to take the list with you!!). If you get stuck with what to put on your list add staples, favorite foods, or prepared meals. Starting with a short list keeps you “on task” and helps you gain confidence in your ability to tolerate discomfort during food shopping. As you get more comfortable, add more items.

Tip #2 Be specific
When you make your list of 5-10 items, be as specific as possible (e.g., instead of 'yogurt' write down '2% Chobani vanilla or coconut yogurt'). Pre-planning to buy a specific item (with an alternative) will help you feel less overwhelmed by moving the decision-making out of the shopping experience. If shopping is anxiety-producing for you, spending 10 minutes comparing different variations of the same product will just increase your anxiety level.

Tip #3 Bring a support person
You don't have to do this alone. Invite a supportive loved one or friend to go with you as your "grocery buddy" and assign them a specific task (e.g., pushing the cart, redirecting you back to your list, etc.).

I want to hear from you! Which of these actionable tips could you implement today, tomorrow, or this week? Drop a comment below and let me know!