Eating disorders are deeply isolating mental health disorders. Usually, due to fear of judgement, anxiety around one’s eating habits or stress about what might be served, those with eating disorders avoid social events that are likely to include food.
But, if community is an integral part of the recovery process, it becomes crucial to start partaking in social events, family gatherings, etc. where food is likely to be present. It can feel like an overall lose/lose situation, but reframing your thinking around food-related social events can deeply relieve some of that stress and allow you to feel more comfortable overall.
What is food anxiety?
Food anxiety is a constant stress about food, including worry over food choices, portion sizes, nutrition, weight gain and even the quality of the food itself. It is often linked to broader anxiety disorders and while may manifest differently in each individual, the underlying issue is a distressing relationship with food that disrupts one’s ability to eat normally and healthily.
The causes of food anxiety vary based on the person, but a common cause is the pressures of society surrounding body image and dieting. The media is overflowing with unrealistic standards of beauty, and our society inappropriately associates thinness with health and success. This often leads to significant stress around food in an effort to meet these unrealistic standards.
Individuals with a history of eating disorders, body dysmorphia or obsessive-compulsive disorder (OCD) may be more prone to developing food anxiety. Additionally, traumatic experiences related to food, such as choking or food poisoning, can trigger long-lasting fears around eating. And medical conditions such as food allergies, intolerances or GI disorders may add to anxiety about food as individuals constantly worry about what eating certain foods may do to their bodies/wellness.
How can I manage my food anxiety during social events?
No matter where in your healing journey you find yourself, coping with the twinge of food anxiety can be hard, especially when you are at a social event. Unfortunately, lots of people make comments about the eating choices and habits of those around them, which can increase anxiety or cause you to feel self-conscious.
In order to cope with these moments, consider some of the following ideas.
Plan ahead
Before attending the event, reach out to the host or check available menus if eating at a restaurant. Knowing what foods will be available can help you mentally prepare and make informed decisions that align with your comfort level and dietary needs. If you need, you can eat a full meal at home and then comfortably snack on hors d’oeuvres during the event.
Be mindful
Engage in mindful eating by paying close attention to what you’re consuming. Focus on the taste, texture and smell of your food. This not only helps reduce anxiety by focusing the mind on the present, but also enhances the dining experience.
Be realistic with yourself
It’s important to remind yourself that perfection is not the goal. Social events are about connection and enjoyment. Permit yourself to enjoy the experience without adhering to strict dietary rules all the time. So long as you don’t make yourself sick by consuming allergens, one night of eating richer food than normal can actually add in a healthy balance.
Bring a safe dish
If it’s a potluck or informal gathering, consider bringing a dish that you feel comfortable eating. This ensures that you have something safe to eat and can help ease anxiety related to unknown food options.
Focus on the people around you
Redirect your attention from food to engaging with others. Initiating conversations, participating in activities or offering to help the host can serve as great distractions from food-related anxiety.
Consider the benefits of portion control
Serve yourself smaller portions that you feel comfortable with. This can help manage anxiety related to overeating while still allowing you to sample various dishes and enjoy the social experience.
Bring a wingman
Identify a trusted friend or family member who understands your anxiety and can offer support during the event. Having someone to talk to if you start feeling overwhelmed can be incredibly reassuring.
Consider deep breathing and mindfulness
Before and during the event, practice deep breathing or other relaxation techniques. This can help calm your nervous system, reducing overall anxiety levels and allowing you to remain present and relaxed.
Be positive with yourself
Replace anxious thoughts with positive affirmations and self-talk. Remind yourself that one meal or one event does not define your overall health or well-being. Emphasizing self-compassion and acknowledging your progress can foster a better relationship with food and social situations.
And if you really begin to feel so stressed that you can’t redirect yourself, consider the benefits of leaving the event. Sometimes, saying no and respecting your own boundaries if you’re not in a mentally good place to cope positively can be more beneficial than anything.
Looking for some additional support?
If you find yourself constantly battling food anxiety, at home or with others, and are struggling to see the benefits of any techniques you’re doing on your own, never forget that professional help is always an option. To learn more, contact Seeds of Hope by calling 610-897-0508 or fill out an online contact form to get in touch with a therapist today.
