Setting off on the journey of recovery is a thrilling rollercoaster of excitement and hurdles, with grocery shopping serving as a pivotal battleground. As you transition towards the liberating concept that ‘all foods fit,’ the exhilaration is palpable, yet the initial waves of overwhelm can be daunting. But fear not, for within the following tips lies the key to shatter that grocery store stress and transform your shopping expedition into a delightfully motivating adventure!

Making Shopping More Enjoyable

It’s perfectly normal to feel overwhelmed by grocery shopping at the beginning of allowing all foods to fit. To make grocery shopping in recovery a more enjoyable experience, consider these tips:

01) Begin with a Plan

When you’re new to grocery shopping in recovery, having a plan is your best friend. Make a list of the snacks and meals you intend to purchase for the week. But here’s the fun part: before you head to the store, decide on 2-3 new items you’d like to try. This approach helps ease the overwhelm and keeps you in a positive mindset while shopping. And remember, shop on a pleasantly full stomach to stay clear-headed.

For example: This week I will buy Golden Oreos and Sourdough Bread.

02) Embrace Intention

Those 2-3 new items you’re adding to your cart this week? Give them a purpose. Think about how you’ll eat, use, or prepare them in a way that supports your recovery. For instance:

• “I’m buying pasta this week to make a delicious Greek pasta salad.”

• “Chips are on my list, and I’ll enjoy them with my lunchtime sandwich.”

• “I’m purchasing Oreos and will have them after lunch and dinner this week.”

This isn’t about setting rigid rules, but rather to help create intention around the new foods you’re buying to manage binge urges and keep yourself out of a scarcity mindset.

03) Remember, You Can Always Go Back

At the start of your recovery journey, the desire to buy all the new foods you’ve been avoiding is natural. However, to keep yourself from becoming overwhelmed with a ton of new foods, sticking to 2-3 at a time will be helpful in allowing you to focus on certain foods at a time. Remind yourself that if you wish to purchase more later, you can always return to the store.

Use this positive reframe to avoid a restrictive mindset: “I’m learning how to make peace with food. This week, I’m learning to make peace with items 1 and 2. If I feel comfortable after trying these new foods, I can always return to the store to get more.”

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A post shared by Ryann, LPC | Binge Eating Therapist (@itsryannnicole)

While you’ve probably been grocery shopping countless times, approaching it in the context of binge eating recovery can feel like a whole new adventure. Remember that the initial anxiety and urgency will fade as you continue to practice allowing all foods to fit into your life. Be patient with yourself on this journey and take time to celebrate the small victories along the way. Happy shopping!

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