Making Grocery Shopping More Manageable During Eating Disorder Recovery

By: Megan Samuels, MSW, LCSW-C, Eating Disorder and Trauma Therapist

For many people who struggle with food and body image concerns, grocery shopping can be one of the more challenging parts of daily life. Walking through aisles filled with food choices, labels, diet culture messaging, and other shoppers can feel overwhelming or emotionally charged. Because grocery shopping is a task most people cannot avoid entirely, it can be helpful to approach it with strategies that reduce stress and support recovery.

Everyone’s experience with food and recovery is different, so not every suggestion will feel helpful for every person. The goal is not to grocery shop perfectly, but to find ways to make the experience more manageable and less distressing over time.​

Choosing Less Busy Times to Shop

One factor that can significantly affect the grocery shopping experience is the time of day. For individuals who feel anxious in crowded spaces or overstimulated by noise and movement, shopping during quieter hours may feel more supportive. Weekday mornings are often less busy because many people are at work or school. Weekend mornings can also be calmer than afternoons or evenings, which tend to be more crowded.

A less crowded store can provide more physical and emotional space to move at your own pace. It may feel easier to pause, review your list, or take a moment to ground yourself without feeling rushed or watched. Quieter times can also make it easier to locate items without navigating through crowds or waiting for others to move.

Another benefit of shopping during non peak hours is having easier access to store employees. If you need help finding a product or have a question, staff may be more available and less hurried. Even logistical stressors such as finding a parking space can feel more manageable when the store is not busy, which can help reduce overall stress before you even enter the store.

Preparing a Grocery List Ahead of Time

Creating a grocery list before going to the store can help reduce decision fatigue and emotional overwhelm. Having a plan can provide a sense of structure, especially on days when food related choices feel particularly difficult.

When making a list, it can be helpful to first consider how often you grocery shop. If you shop weekly, you may need a different quantity and variety of foods than if you shop every other week. This can help guide how much to buy and prevent feeling pressured to make decisions on the spot.

Next, consider your current approach to eating. Some people follow a meal plan provided by a dietitian, while others are working toward intuitive eating. You may also be engaging in food challenges or exposure work with your treatment team. Reflecting on these factors can help you identify which foods you need or want to include.

Organizing your list by sections of the grocery store can also be helpful. Grouping items into categories such as produce, dairy, proteins, snacks, bakery items, frozen foods, and miscellaneous household items can make the shopping process feel more predictable. Moving through the store in a logical order may reduce the feeling of wandering or becoming overwhelmed by too many choices at once.

Your list can be written on paper or kept on your phone, depending on what feels easiest to access while shopping. It is important to note that for some individuals, lists may increase rigidity or anxiety. This is why it can be helpful to discuss this strategy with a therapist, dietitian, or coach to determine whether it aligns with your current stage of recovery.

Supporting Regulation Before and During Shopping

Grocery shopping can place both physical and emotional demands on the body, particularly for individuals with eating disorders. Supporting regulation before entering the store can make a meaningful difference. Eating a meal or snack beforehand and staying hydrated can help prevent hunger or thirst from intensifying stress or making decision making more difficult. Bringing a water bottle or snack with you can also provide reassurance while you shop.
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Energy levels matter as well. If you are feeling exhausted, depleted, or overwhelmed, it may be helpful to rest before going to the store. Even a short break or nap can help you feel more resourced for the task ahead.

Shopping with a trusted friend, partner, or family member can also be supportive. Having someone with you can provide emotional reassurance and co-regulation, especially if diet culture messages or internal eating disorder thoughts become loud. A supportive person can help you stay grounded and focused on your recovery goals.

In addition, engaging in brief grounding or mindfulness practices before entering the store may help calm your nervous system. This could include a few slow breaths, a short meditation, or simply checking in with how your body feels. These practices can help create a sense of safety and intention before beginning the shopping experience.

Final Thoughts

Grocery shopping can be a difficult experience for many people, particularly those navigating eating disorder recovery. While it may not always feel easy, there are steps that can help reduce stress and make the process feel more manageable. Exploring these strategies with curiosity and self compassion can support both emotional well being and recovery.

If grocery shopping feels especially challenging, consider bringing it up with your treatment team. Therapists, dietitians, and coaches can help you identify which tools may be most helpful for you right now.
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It is also worth noting that these strategies may benefit individuals who are neurodivergent or sensitive to sensory input, even if food or body image concerns are not present. Everyone deserves access to a grocery shopping experience that feels as supportive and accessible as possible.

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Megan Samuels, MSW, LCSW-C (she/her), is an eating disorder and trauma therapist at The Eating Disorder Center.  She offers therapy for teens and adults, focusing on the intersection of eating disorders, including anorexia, bulimia, binge eating disorder, & ARFID, and trauma (including complex trauma and dissociative disorders). Megan uses a blend of relational therapy, EMDR therapy, ego state interventions, DBT, and ACT with clients.  She is passionate about providing compassionate and supportive care for folks struggling with an eating disorder and/or complex trauma.

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The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping children, teens, and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington, D.C. We also provide eating disorder therapy in Arlington, Virginia and virtually throughout Virginia. Additionally, we offer eating disorder therapy virtually in Florida, Pennsylvania, and California. We provide eating disorder and EMDR trauma therapy in Rockville, Maryland and virtually throughout Maryland and Virginia. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com