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8 Proven Ways I Cope With Grocery Shopping Anxiety

If you know me, then you know I am a huge fan of grocery delivery services. I’ve been a Walmart+ Member for almost three years now and complete most, if not all, of our grocery shopping online from my phone.

But, this past weekend, I got a little behind on my regular grocery shopping routine, so I had to go shopping inside the store. 

For most people, that wouldn’t seem like a big deal. But for me, it’s a pretty big deal because I have grocery-shopping anxiety. 

The long lines, crowded aisles, endless options, and messy shelves make it hard for me to make decisions. There’s been plenty of times I’ve had panic attacks just shopping for food right in Walmart.

Over the years, I have learned a few techniques that make grocery shopping with anxiety easier, and I want to share them with you too. Because if you or someone you know is struggling with grocery shopping anxiety, you are not alone. 

Of course, I am no psychiatrist, therapist, or medical professional, these are just practical tips that work for me and I hope they will help you too!

8 Ways to Cope With Grocery Shopping Anxiety 

1) Chew On Gum – I received this advice when I was in therapy back in 2017 for postpartum depression. The idea of chewing gum is to keep your brain distracted to decrease feeling anxious. 

2) Bring A Partner – Invite a trusted family member or friend to accompany you while shopping because they can help you make decisions faster, so you can get out of there! I am so grateful to have the support of my husband who understands my struggle with anxiety. Sometimes he shops for me and other times he will shop with me. But we don’t ever go grocery shopping as a family because our boys will just toss random items in the cart which only makes my anxiety worse.  

3) Have Someone Waiting – For some reason, getting dropped off at the store and having my husband and kids wait for me in the car makes me faster at grocery shopping. I guess it’s because my brain is focused on hurrying up to get back to them. So even if we don’t all go inside to shop, just us piling up in the car and heading there as a family, makes me feel like I’m not going grocery shopping alone and better cope with the anxiety.

4) Utilize The Power of Social Media – Since blogging is my job I often share what I am doing in real-time, and there’s nothing more relatable than a quick video or image at the grocery store. So if ever I’m feeling anxious about grocery shopping, when I think about using it as an opportunity to share with my Instagram followers what I am doing, it always helps to decrease my anxiety. 

5) Write A List – Never, and I mean, NEVER go shopping without making a grocery list. Before I leave my house, I take inventory of what we have and don’t have so that I don’t get overwhelmed. It helps me to stay focused and stay on budget!

Related: 5 Ways To Save More Money At the Grocery Store 

6) Put In Headphones – Grocery shopping is the perfect opportunity to listen to your favorite podcast or music artist. I did this for the longest and it, dare I say, made grocery shopping something I looked forward to! But I would avoid taking phone calls while in the store because it can distract you from getting your grocery shopping done. 

7) Avoid Shopping On Weekends – On Saturday and Sunday grocery stores are packed with families restocking for the week ahead, so I know telling you to avoid grocery shopping on the weekends is easier said than done — heck, even I’m writing this on a Sunday because it’s the same day I did my shopping. But it’s worth avoiding if you dislike crowds, or waiting until the evening when it’s not as busy.

8) Don’t Buy Everything At Once – Not every time I have to go grocery shopping in person is because I get behind. Sometimes it’s because there are no same-day pick-up or delivery times available and I’m left with no other choice. When this happens, I only go to the store to buy groceries we need to get through the day and order the rest online for delivery the next day. 

If you’re struggling, there is help.

I’m happy to share that I am back in therapy for my overall anxiety and mental health because I am ready to take back control of my life. I was matched with a really good therapist online and, as a busy mom, I love having the flexibility to book video sessions whenever and from wherever I want! 

So if you or anyone you know is struggling with depression, anxiety, or any mental health crisis, there is help available.

Call the National Mental Health Hotline at 1-866-903-3787 for free, confidential help. Or, go to to get connected to licensed therapists based on your unique needs, and they accept insurance. 

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