Going food shopping can cause significant distress for people with eating disorders. Navigating the number of choices and food labels can feel overwhelming. The environment of a shop can also be very challenging, for instance struggling with the aisles, layout, changes in stock to name just a few. This resource is designed to help you manage food shopping with an eating disorder.
It can be helpful to try and prepare before going food shopping. The below are examples of things you may want to consider:
Please note that these are suggestions only; you may need to experiment with what works best for you.
1. Make a list
Having a plan can be helpful when food shopping. When planning your meals at home or alongside a professional, try keeping a list of the items required. Bring your list of items to the shop, and if it’s helpful, remind yourself that these items don’t require additional thought or second-guessing.. When making a list try separating the items into where you might find them in the shop.
2. Go to a smaller shop
Larger stores often offer a wider variety of options, aisles, and brands, which can create pressure to find the 'best' choice. This abundance can make selecting food an overwhelming and sometimes stressful task.
If you resonate with this, then you may find going to a smaller shop more manageable. The limited selection in a smaller shop can help you find what you’re looking for more easily and may relieve the pressure to choose from countless food items.
3. Shop at times right for you
Large groups of people, especially in food-related situations, may trigger difficult thoughts and beliefs. Although you may not be able to eliminate all triggers, you may find it helpful to adjust your food shopping schedule to support your recovery. If shopping around others is challenging for you, consider choosing a less popular time to visit, such as weekdays and mornings. Eventually as you find this more manageable, you may want to challenge yourself and start shopping at busier times.
4. Shop online
Online food shopping eliminates the need to wander down aisles and can lessen the triggers associated with crowds and packed shelves.
When shopping online in recovery, try consciously not to click through the image on each product as this can help discourage the compulsive act of checking labels. If this is something you find challenging, you could try using the quick “add to cart” option to avoid seeing that type of information at all.
5. Shop with loved one or a friend
Some people find it beneficial to have a loved one with them whilst food shopping, as well as when planning meals.
Set a time limit. This can prevent becoming pre-occupied with choosing your food items.
Shop with a list
You may also want to look at our distraction techniques page to help you manage with any difficult thoughts and feelings.
Having a loved one around when food shopping can be helpful for a number of reasons. They can help by:
19 June 2024
Create an action plan for your recovery, so it can act as a reminder and a motivation to keep going.
Journaling can be a helpful tool in eating disorder recovery.
28 September 2021
Distracting yourself from difficult emotions
18 November 2024
Currently struggling with disordered eating? Here are some self-care ideas to help you in your recovery