While it may sound niche, many people experience anxiety during trips to the grocery store. It is an increasingly common, yet overlooked issue. From making what feels like making endless decisions to navigating crowded supermarkets, grocery store anxiety has many causes.
Ongoing grocery store anxiety can impede on your ability to enjoy grocery shopping or do it effectively. Your weekly trip to the supermarket for yourself and/or your family may become something you dread doing. Many people feel overwhelmed when it is time to do their restock, but with some calming techniques and the support of an anxiety therapist at Anchor Therapy, grocery shopping can become an enjoyable experience once again!
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
Why do grocery storms overwhelm me?
Let us paint the picture- you park your car and begin to stroll into your local supermarket. As soon as you walk inside, you cannot help but notice the bright beam of fluorescent lights that are practically blinding. As you look around the grocery store and take note of your surroundings, the aisles of food options begin to feel endless, and even daunting. All of these aisles mark more and more choices you have to make. The array of products feels overwhelming. The mere atmosphere is making you feel uneasy, setting your nervous system into a fight-or-flight response. Your heart races as you bustle through the aisles and make your way through groups of people.
Maybe you are familiar with the above scenario, or maybe you have never even heard of grocery store anxiety. Regardless, it is a very real feeling for people who struggle with anxiety. Anxiety does not come with a specific setting, such as a fear of flying. In reality, you can feel anxious at any time and anywhere. Supermarkets can be a trigger for some people. If you believe you may struggle with anxiety, take our Anxiety Quiz by viewing the following blog “Do I Have Anxiety? Take The Quiz and Learn 5 Instant Calming Tips.”
What is grocery store anxiety?
Grocery store anxiety extends beyond just being uncomfortable in a grocery store setting. It is not just not wanting to go grocery shopping but forcing yourself to. It is not just not wanting to be there. It is not just feeling rushed when grocery shopping and noticing a line of people behind you. It is anxiety.
For some people, grocery shopping may add another thing to their to-do list and add minor stress. But if you struggle with anxiety, such as Generalized Anxiety Disorder (GAD) or Social Anxiety Disorder (SAD), grocery shopping can be a very serious struggle. It can cause an array of anxiety symptoms, including physical manifestations, and even lead to anxiety or panic attacks. For support, check out our blog “How to Manage A Panic Attack.”
People with grocery store anxiety can experience a wide range of signs and symptoms.
Here are some signs that you may be dealing with grocery store anxiety:
Feeling your heart race unusually fast while in the store.
Experiencing clammy hands or sweating, even when the environment isn't particularly warm. (Check out our blog “3 Ways to Manage Your Physical Anxiety Symptoms” if this is a struggle for you)
Feeling intensely overwhelmed by the choices, aisles, or number of people around.
Sensing a looming fear or dread about being judged by others for your purchases or behavior. (Our past blog “6 Helpful Tips for Living with Social Anxiety” is a must-read)
Avoiding grocery shopping and postponing the trip as much as possible.
Racing through the store to finish shopping quickly, often forgetting to buy needed items in the rush.
Struggling with decision-making, even for simple choices like selecting a type of bread or fruit. (Read our blog “How Mental Health Counseling Can Help Your Decision Fatigue” for support)
Preoccupying yourself with continuous thoughts and worries about the upcoming shopping trip. (Read our blog “6 Ways to Handle Intrusive Thoughts” for some guidance)
Feeling extremely self-conscious or anxious about interacting with store staff or other shoppers.
Seeking isolation by choosing to shop at odd hours to avoid crowds, even if it's inconvenient.
Here are some questions to ask yourself to assess if you struggle with grocery store anxiety:
Do you feel overwhelmed by the lights, noise, or crowds in grocery stores?
Are you worried about being judged by others or running into someone unexpectedly while shopping?
Do you experience stress or anxiety when faced with making quick decisions about what to buy?
Do you feel pressured to make the "perfect" choice when selecting products, sticking to a budget, or following a diet?
Are you concerned about coming into contact with germs or getting sick while shopping, especially during a pandemic?
Do you feel rushed or stressed by store closing times, other commitments, or your own time constraints?
Does uncertainty about product availability or encountering long checkout lines make you anxious?
Have you had negative or uncomfortable experiences in grocery stores that still affect you?
If you have an existing anxiety condition, do you find that grocery shopping triggers or worsens your symptoms?
Why do I feel weird in grocery stores?
Grocery store anxiety is fairly common, especially if you struggle with additional mental health concerns. You may feel rather calm and then, as soon as you even contemplate going grocery shopping, you may be thrown into a pit of anxiousness.
There is not one specific cause for grocery store anxiety, but here are some possible triggers for it:
Bright overhead lighting, crowded stores, and endless background noises can cause you to feel sensory overload.
If you struggle with social anxiety, you may feel judged or anticipate unexpected social encounters with other people which may worsen your anxiety (To learn more, check out our blog “How to Talk to People When You Have Social Anxiety”).
In a grocery store, you may feel pressured to make quick decisions. This can feel overwhelming, especially when there are many options to pick from.
You may feel additional pressure by trying to make the “right” decision for yourself in relation to budgeting, diet, and additional reasons.
Your anxiety may stem from a fear of germs, or getting sick.
Feeling rushed or being on a time constraint due to the store’s hours of operation, your personal obligations, and so on.
Unexpected changes (e.g., a road being closed on your way to the grocery store), product unavailability, long checkout lines, and more scenarios can intensify the anxiety you are experiencing.
If you had a previous negative experience in a grocery store, you may anticipate that the same thing (or another negative occurrence) will happen again.
If you struggle with a pre-existing anxiety condition, grocery store shopping may feel especially triggering for you.
What is the fear of grocery stores called?
While there is no direct name for a phobia or fear of grocery stores, it is often associated with agoraphobia or social anxiety.
Agoraphobia is a fear of being in situations where escape or help may be difficult to receive if anxiety or panic-related symptoms arise. For someone with agoraphobia, grocery stores can be particularly triggering due to the bright lights, crowded aisles, and overwhelming number of choices one must make in this type of setting. From waiting in lines to navigating tight aisles, a person may have a sense of feeling trapped which can lead to intense feelings of anxiety or panic. Check out our blog “3 Steps to Overcoming Agoraphobia.”
For people with Social Anxiety Disorder, a deep-seated fear of being judged can worsen the discomfort they may already feel in a grocery store environment. Interacting with store staff if you have a question may feel daunting. Even while shopping and keeping to yourself, you may worry what other people are thinking about you, or even the foods and drinks you are choosing to buy. You may fear making a mistake or being scrutinized by other people because of your purchase choices. Even simply being noticed by another person may severely trigger someone with Social Anxiety Disorder, causing extreme distress. To learn how to cope, our blog “How You Can Treat Your Anxiety Using CBT” is a must-read.
Without proper coping techniques, people may develop avoidance behaviors. You may go to the grocery store at odd hours to not deal with the crowds even if it is inconvenient for you. You may avoid going to the grocery store altogether, relying on other people to shop for you or using online grocery store delivery services.
Sensory overload is a common dislike for grocery store shopping amongst many people, including those with no previous mental health conditions. The high amount of visual and auditory stimuli and bright lighting can feel overwhelming, especially if you are already sensitive to a shopping setting. It may be hard for you to focus, not being able to get the products you need at a grocery store. When you do take in information, it is hard to process and make decisions based off of, therefore worsening your anxious symptoms. What may seem like a simple routine task for some people becomes an anxiety-provoking situation for you. When you do make it to a grocery store, you may try to get in and out as fast as possible.
A study of 2,100 adults from the Axios Vibe Check, nearly 60% of people feel angry, anxious, or frustrated when shopping for groceries. This is due to inflation, budget impact, binge food triggers, crowds, the store’s layout, sensory overload, and time pressure. You are not alone if you are struggling with grocery shopping anxiety.
How to overcome anxiety during grocery shopping
The first step in overcoming grocery store anxiety is preparing. Make a detailed list of what you need so you feel like you can take on the task once you arrive at the supermarket. If you know the layout of the grocery store, you may want to write the items down in a specific order that makes sense. That way, you can start getting the items you need at the entrance and work your way through the store efficiently.
Before you head to the grocery store, have a check-in with yourself. How are you feeling at that moment? Do you have the mental capacity to challenge yourself today? Are you well-rested? Did you eat and drink something?
Part of setting yourself up for success is also ensuring that you have allocated enough time for grocery shopping so you do not feel additional pressure or stress. If a long shopping list feels overwhelming to you, you may want to break your trip up in two parts.
When you get to the grocery store, it is important to stay focused on the task at-hand- getting your essentials for the week ahead. You may feel some anxiety arise during your trip to the grocery store which is to be anticipated, especially if you already know this particular setting is a trigger for you.
Practicing mindfulness can be helpful to stay grounded in the present moment instead of getting swept up in the worries that are going on in your mind. This can minimize what is going on around you and any mental distractions so you can focus solely on grocery shopping.
If you do find your anxiety flaring up a lot, breathwork can always be used as a good calming technique. Regularly taking deep breaths will help calm you down. Even if you have to step out of an aisle or go outside to catch a breath, take a few moments to yourself to regain your calm and remind yourself that you can do it! You have everything you need inside of you. For more information, check out our blog “5 Breathwork Techniques to Decrease Anxiety.”
Also, do not be afraid to lean on your support network. You may want to consider bringing a friend or family member along for your trip to the supermarket to act as a form of moral support. They may make you feel more calm or safe. Also, if you have a question about an item or where something is located, asking a store employee who seems approachable is a good idea.
If you are seriously struggling with grocery store anxiety, speaking with an anxiety counselor at Anchor Therapy can be a good idea. At Anchor Therapy, we offer in-person anxiety counseling sessions at our downtown Hoboken, New Jersey office. We also offer virtual anxiety therapy to all residents of New Jersey, New York, and Florida.
Working with an anxiety counselor can offer numerous benefits, including:
Personalized strategies
Gradual exposure
Support and validation
Skill development
Understanding triggers
Behavioral modification
Grocery store anxiety is a common challenge that many people have to face. You are not alone, but you also do not have to struggle. Support and understanding are available to you to make grocery shopping a more manageable part of your routine.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
IF YOU’RE LOOKING FOR HELP FROM A PROFESSIONAL COUNSELOR TO ASSIST YOU IN MAKING POSITIVE CHANGES IN YOUR LIFE, CONTACT US
WORKING WITH US IS EASY
Fill out the contact form below.
Our intake coordinator will get back to you with more information on how we can help and to schedule an appointment. We will set you up with an experienced licensed therapist who specializes in what you're seeking help with and who understands your needs.
You’ll rest easy tonight knowing you made the first step to improve your life.
