Anxiety and Social Eating
When we're anxious our bodies release stress hormones: cortisol and adrenaline. These hormones can increase appetite and cravings, especially for foods that feel comforting. We also feel anxiety physically in our bodies: in our hands, our chest, our stomach. Reaching for food gives the nervous system something to do with all that physical restlessness. It's self soothing and makes complete sense.
But for us anxious introverted girlies, social situations can make this really hard. The anxiety kicks in and suddenly we're at the snack table without even really deciding to be there. It adds up fast, not because we're out of control, but because we're on autopilot and nobody taught us to pay attention to this.
So here's what actually helps.
Slow down. Before you reach for anything ask yourself “am I actually hungry?” or “am I eating to give my hands something to do?” “Am I eating to distract myself from feeling anxious?” Just pausing to ask the question is sometimes enough to break the autopilot. Bring awareness to every bite and sip. You don't have to be perfect. Just present.
Find your person. Having a safe person to stick close to makes everything easier. Someone who reduces your anxiety just by being near them. Make them your anchor for the night.
Give your hands something else to do. Hold a drink: water, sparkling water, diet soda, whatever you enjoy. When the urge to reach for food hits, take a sip instead. Or try a fidget, your phone, a napkin anything that occupies your hands helps redirect that nervous energy.
Eat before you go. If you arrive starving you will eat everything in sight and that's not a willpower problem, that's just survival. Even a small balanced snack before you leave helps you walk in satisfied and way more mindful once you're there.
Ride the urge. An urge is like a wave. It builds, it peaks, and then it crashes back down. It usually lasts about 15 minutes. You don't have to act on it. Just breathe through it. Let it move through you. It will pass.
Have an exit plan. Knowing you can leave if you need to actually reduces anxiety going in. You're not trapped. You can always go. That knowledge alone takes some of the edge off.
Find your private place. Every venue has one: the bathroom, your car, a back porch, a quiet room. Know where it is before you need it. When things feel like too much, excuse yourself, take a few minutes alone to regroup, and go back when you're ready.
Social situations can be hard for some of us. Food is comforting and it's everywhere at gatherings. You're not failing and there's nothing wrong with you. It just shows how much mental health impacts our actions and our relationship with food. I want you to eat at events and enjoy yourself. I just want you to be connected to yourself and make the choices you actually want to make and not just letting anxiety take over.
— Ivy ♡
Disclaimer: This blog is for general informational and educational purposes only and does not constitute medical advice, diagnosis, treatment, or personalized nutrition counseling. It is not a substitute for care from a qualified healthcare professional. If you are struggling with disordered eating, support is available through the Alliance for Eating Disorders at 1-866-662-1235.