Understanding ARFID And Mindful Eating
How to Reduce Food Anxiety and Overthinking
For some, food is simple. It’s an everyday necessity that comes and goes without much thought. But for others, eating is mentally exhausting. It’s a process filled with anxiety, overthinking, and hesitation that feels inescapable.
This is especially the case for those navigating Avoidant/Restrictive Food Intake Disorder (ARFID), which is an eating disorder that’s driven by a lack of interest in eating, sensory discomfort, or deep-seated anxiety around food.
So, if meals feel like a chore, a battle, or a source of stress rather than nourishment, you’re not the only one who feels this way. And since AFRID isn’t often driven by body image concerns, there’s a way for those struggling with it to approach food with less fear, less pressure, and more ease.
Now, this isn’t about “fixing” ARFID overnight because that’s not going to happen! It’s about reducing the mental load, helping you feel safer around food, and guiding you toward eating experiences that feel more peaceful, supportive, and sustainable.
Why ARFID Feels So Mentally Exhausting
Anxiety & Overthinking Around Food Choices – Every meal feels like a stressful decision, and the pressure to “get it right” can be overwhelming.
Feeling Stuck in a Mental Loop – There’s a constant internal dialogue of “What should I eat? Will this feel okay? What if I can’t finish it?” This can leave you feeling drained before you even take a bite.
Struggles with Variety – You might have a small list of “safe” foods and feel uneasy or confused about adding anything new.
Pressure to “Fix” It – Friends, family, or even past professionals may have pushed you to change faster than you were ready for, which only made food feel more frustrating and fearful.
If any of this sounds familiar, mindful eating might be a helpful tool to ease the stress and overwhelm around food. However, it’s important to note that this is not a diagnosis, and if these feelings feel debilitating or significantly impact your daily life, seeking support from a Licensed Therapist can be an essential step in your healing journey.
How Mindful Eating Can Reduce Food Anxiety
Mindful eating is often misunderstood as just “eating slower”. But for someone navigating ARFID, it’s so much more than that! You’ll use it to help you remove the fear and pressure that’s coming up from food and allow yourself to eat in a way that feels safe, manageable, and satisfying. And you’ll learn how to do this without forcing yourself into drastic changes.
Here’s how mindful eating can help ease the stress of eating:
Bringing Awareness Without Overwhelm – Instead of focusing on what to eat, focus on how you feel while eating. This builds trust and comfort around food over time.
Reframing Meals as Less “All-or-Nothing” – You don’t have to completely change your diet overnight to make progress. Tiny shifts, like engaging your senses with food or experimenting with one new texture at a time, can create lasting change.
Creating a Low-Pressure Food Environment – There’s no “right” way to eat. If something feels overwhelming, you can adjust without guilt. Progress doesn’t come from pushing too hard; it comes from finding what feels right for you.
Stay Tuned For More
In next week’s Wellness Wednesday, I’ll walk you through three key areas to focus on if you want to make food feel easier, less stressful, and more enjoyable without pressure or guilt. So, stay tuned!
P.S. If this resonates with you, reply and let me know by answering this question “what’s your biggest struggle when it comes to eating with ease?”.
