For those in eating disorder recovery, mealtimes are the most challenging parts of the day. Feeling anxious before, during, or after eating isn’t just about the food. It is like waves of overwhelming thoughts and feelings around fear, control, and shame.
One way we help our clients through this is with grounding techniques. Grounding is a way to bring ourselves back to the present moment when our minds are wanting to spiral into future tripping thoughts. If you can start to train your mind to be present in the moment, you will be able to greatly decrease your anxiety or panic feelings. This is because most of our anxiety results from the what ifs of the future. What will happen if I eat this, if I don’t? How will I feel after? How loud will ED (eating disorder voice) be if I eat this much?
There are more benefits of staying in the moment. It can help you focus on your goals and find your power instead of making choices out of fear. Grounding doesn’t make the feelings disappear, but it can help you to remain in the moment with more stability and self-compassion.
In this blog post, we are sharing five grounding techniques you can try during mealtime or anytime anxiety starts to build.
1. 5-4-3-2-1 Sensory Check-In
This simple technique helps you focus on your surroundings rather than the distressing thoughts in your mind. It involves focusing on the environment around you, getting you out of your spinning thoughts and into the concreteness of the space around you. It’s easy to memorize, you can do it anywhere and no one has to know you’re doing it!
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Try doing this slowly in the beginning, before or during a meal, whenever you’re struggling with anxious thinking. After you get the hang of it, grounding in this way can be a very quick tool to use to help you be present and more relaxed.
2. Hold Something Cold (or Warm)
Temperature is a powerful sensory experience. Holding an ice cube, a cold glass, or even a warm mug of tea can bring you back to your body and the present moment. Engaging with your senses is another powerful way to ground before eating. It helps you bring your attention away from distressing thoughts and toward physical sensation in a calming, non-overwhelming way.
3. Square Breathing (Box Breathing)
When anxiety ramps up, your breathing typically becomes shallow or rapid. Acknowledging your quality of breath is a good way to find your control in managing anxious feelings. There are many ways you can focus on your breathe that help to regulate your nervous system. Below is an often used structured breathing pattern to support you in decreasing anxiety.
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
- Repeat for 3–5 rounds
It’s easy to remember the number 4 as you do each step. It’s short enough to slowly bring your shortened breathe back to a more normal pace. Ideally, doing this while sitting will be most helpful to regulate your system.
4. Name What’s True Right Now
As we’ve covered above, anxiety often lives in the “what if.” Grounding brings us back to “what is.” This next technique supports you in grounding in what is true for you at the moment.
Silently (or aloud), name 3–5 true things in the moment:
- “I am sitting at the table.”
- “There is a plate in front of me.”
- “I am safe right now.”
- “I am doing something that supports my recovery.”
This small practice affirms your safety and your strength in real time. It brings your thought to real, tangible things that are true and helps to decrease spinning, potentially untrue thoughts.
5. Use a Grounding Object
Grounding objects have existed for centuries. They have been used for prayer but also a tool to focus the mind on a tangible object associated with relaxation. We suggest you choose something small that brings you comfort — a smooth stone, a piece of fabric, a fidget ring, or even a mantra card. Keep it with you on the table during meals or carry with you in your pocket. These objects can serve as a quiet reminder: You are not alone. You are safe. You can do hard things.
Courage in Recovery
Mealtime anxiety is real. Using grounding techniques doesn’t mean pretending everything is fine. It means offering yourself support in the moments that feel overwhelming. Each time you face a meal with courage, even with fear present, you’re strengthening your recovery.
You deserve to feel safe in your body and at your table. Be gentle with yourself. If mealtimes continue to feel too overwhelming, we recommend you reach out for support. You don’t have to figure it out alone.
Reach out today for a complimentary intake phone call, where we can answer any questions you might have.
