This article was developed via a partnership with BetterHelp.
It goes without saying that food is a need for survival. Food is more than just sustenance for some people. The act of eating with friends and family or experiencing different cuisines while on vacation, for example, can be considered a pleasurable food experience. As a means of relieving stress, some people bake or cook.
But if you have an eating problem or a history of disordered eating, you may find that food triggers anxiety. Visit BetterHelp to read more about the different food-related anxiety disorders that can manifest when someone has a negative association with food.
According to the nature of the eating disorder, there are a variety of signs and symptoms. In addition, they can differ from one person to the next. However, they are characterized by an intense preoccupation with food and eating behaviors, as well as emotional anguish stemming from these issues.
Many persons with eating disorders, however, struggle with anxiety that extends far beyond the difficulties associated with their eating habits. Many persons who suffer from an eating disorder also suffer from an anxiety illness at some point in their lives.
Hereβs how to start eliminating the anxiety you might feel when you eat:
Take a few deep breaths.
It may sound ridiculous, but it works. Stress can modify your breathing in a similar way to panic breathing while you’re deciding whether or not to eat a dessert at a friend’s party. In order to stimulate the willpower region of your brain and stay in control, you can change your breathing technique to send a message to your neurological system that you’re actually doing alright. To meditate, all you have to do is slow your breathing to a 2:1 ratio of exhale to inhale, without stopping what you’re doing.
Celebrate wins that have nothing to do with the scale.
In addition to shedding pounds, a healthy diet can provide a host of other benefits. For example, having greater stamina, better skin, thicker hair, or less joint pains. Whether you’re starting a new way of life or just trying to eat healthier, these added benefits can help you stay on track. Allow yourself the freedom to focus on other aspects of your life that are changing as a result of your healthy eating efforts instead of obsessing over your weight.
Take “guilt” and “shame” out of your lexicon.
There is great power in the words you use to characterize your food and your own self. You should not treat yourself like a child who must ‘be good’ on their diet in order to achieve your weight loss goals. What happens if a child does anything wrong? There is retribution for their behavior. Food should not be used as a form of discipline. It’s also a good idea to stop putting food into categories like “good” or “bad.” When you consume something you consider βbadβ, you feel even more guilty about it.
Take time to savor your favorite foods.
To get the most out of your meal, slowing down and taking your time is essential. Is it really worth it to pay for that pastry from your favorite baker when it’s eaten so quickly that you barely notice the flavor? You shouldn’t be afraid to stop eating if a tempting food isn’t as good as you thought it would be before taking a bite. Consuming a less-than-healthy food is only justified if the reward is so great that you’re ready to risk your health in exchange for it.