Grocery Shopping Strategies for Recovery and Beyond
For many people, grocery shopping is inconvenient or boring. For others - especially those living with anxiety or eating disorders - it can feel overwhelming, triggering, or even impossible.
If grocery stores bring up anxiety for you (crowds, lights, food choices, time pressure, or all of the above), you are not broken. You’re human. And there are ways to make this experience more manageable, supportive, and even empowering over time.
The List …. (Seriously. Always Have One)
We’re not big on absolutes here, but we’re willing to use this one: always have a list. Ideally, one that’s grouped into sections based on where foods are found in the store (produce, frozen foods, snacks, bars, cereals, etc).
If you can, put those sections in the same order you’d walk through the store.
Why this helps:
It reduces decision-making
It keeps you focused
It helps you remember what you actually need for the next few days, or the week
No matter what activates anxiety for you, having a list gives your brain something neutral and concrete to focus on.
I like to think of the list as a scavenger hunt. You’re not there to analyze, debate, or figure anything out. You’re just there to find the item and put it in the cart.
When You Have to Choose, Go With the First Thought
There will be moments where you have to make a choice. Think of things where multiple options are available like bread, cereal, yogurt.
When that happens:
Go with your first thought, as long as it’s based on taste preference and not ED rules.
There is no “wrong” choice.
Standing in an aisle debating options is like opening the door and yelling “hey eating disorder what do you think?”. It usually increases anxiety. Envision a stop sign and then pick an item, one that your dietitian and support team would approve of too ;)
Remind yourself: “This choice does not need to be perfect to be good enough.”
Use Sound to Create a Bubble
Phones and earbuds can be incredibly helpful. Bring along something you’ll enjoy listening to like:
Music
A podcast
Or even better, an audiobook
Listening to something engaging can reduce overstimulation and help block out noise and internal chatter. Just make sure it doesn’t distract you so much that you can’t complete your list.
Start Small (Really Small)
If you haven’t grocery shopped in a long time, keep your list short. Even four items is enough.
Grocery shopping is a skill that is built over time. Confidence comes from repetition, not pressure. It’s okay if this takes time to feel like something you can do …or do again.
Accountability Can Be a Game-Changer
Here’s a pro tip that might sound silly—but works:
Tell a friend: “I’m planning to go grocery shopping Tuesday night.”
Or ask them if you can text when you go in and when you come out.
Knowing someone expects to hear from you can make it easier to follow through, and you don’t have to do it alone.
Give Yourself a Time Limit
If you tend to get overwhelmed or distracted and suddenly realize you’ve been there for an hour, try setting a realistic time limit.
For example:
“I’m giving myself 20 minutes.”
Check the time if you start debating.
Use it as a gentle reminder to keep moving.
The point isn’t to rush. It’s to protect your energy.
For Those Further Along in Recovery: Stay Curious
Some people aren’t new to recovery, but find themselves stuck in very rigid grocery routines, or still avoid buying certain foods. Even years in, it’s important to stay open and curious with food.
Try something like:
Picking one new item each trip
Grabbing sauce you’re curious about
Adding a new ingredient to add to a familiar meal
It doesn’t have to be dramatic, just slightly different. Without curiosity, routine can slowly turn into rigidity. And rigidity often brings anxiety right along with it.
Dress For the Occasion
Have a grocery shopping outfit, if it helps. Something comfortable. Something grounding.
Always have a hat!
Okay… the hat might be taking it one step too far. But honestly, whatever helps you feel safer in your body is allowed.
Remember: You’re Doing Something Brave
Whether you’re buying four items or filling a cart, whether you stay ten minutes or thirty, you showed up.
Feeling anxious during grocery shopping is not a failure of willpower. It’s a skill you’re rebuilding, one trip at a time. And that absolutely counts.
Deborah Hinds, NDTR is an Eating Disorder Recovery Coach in Crestwood, MO and works virtually with clients around the world. She has over 30 years’ experience working with Eating Disorders across all levels of care. Deborah’s playful spirit and deep compassion set her apart as a standout clinician in the field.