Living with food allergies can be a daily challenge that impacts not just your physical health but your mental well-being too. Food allergy anxiety can become an unwelcome companion for many people with food allergies and their loved ones.

By understanding potential sources of this anxiety and using coping strategies, it’s possible to reduce stress and regain a sense of control while living with food allergies.

1. Be Prepared

Work with your health care provider or allergist to make a clear written plan for handling allergic reactions. Knowing exactly what to do in an emergency can ease anxiety about potential reactions.

One MyFoodAllergyTeam member suggests wearing a food allergy bracelet and carrying around a bag with emergency treatment and contact information. They mentioned that having these things handy “helps with anxiety about coming into contact with allergens. People need to know how serious and deadly the allergies are!”

2. Master Label Reading

Become an expert at understanding food labels and finding hidden allergens to reduce anxiety about accidental exposure. Even though it can be time-consuming, it’s worth the trouble. One MyFoodAllergyTeam member shared, “My golden rule: read everything at least five times, and when in doubt, keep asking until you get an answer that doesn't raise any more questions!”

One member suggested using apps like Fooducate, Ipiit, and Shopwell to read food labels. They said, “Sometimes I use them all while I’m in the store. It takes the guesswork out of understanding labels. I enter my allergies into the apps and they do the rest.”

While these apps can be helpful for reading labels, you should never rely on them on their own. An app should be one of many sources you use, especially if you have severe allergies.

3. Prepare Safe Meals at Home

Learn to cook allergen-free meals that you enjoy. Having a variety of safe recipes can give you a sense of control and reduce anxiety about finding safe food options.

One MyFoodAllergyTeam member suggested, “If you are new to allergies, start with plain and simple foods that have no cross-contamination risk with the allergen.” They added that when you cook foods from scratch, you know exactly what goes into the food: “The more control you have, the less anxiety will control you.”

While it may take some creativity, you can come up with meal, snack, and dessert ideas along with a shopping list that fits your needs. Another MyFoodAllergyTeam member shared, “I try to keep everything really simple to lessen the stress, and I feel much more prepared.”

If you choose to eat out with food allergies, there are steps you can take to reduce anxiety and stay safe.

4. Practice Mindfulness Techniques

One powerful tool for combating anxiety is mindfulness. This practice involves focusing on the present moment and noticing your thoughts and feelings without judgment. For those with food allergies, mindfulness can help calm racing thoughts about potential exposures and reactions.

Here are a few breathing and mindfulness exercises you can try:

• Five-Finger Breathing
• Box Breathing
• Body Scan
• Guided Imagery

5. Develop a Personalized Anxiety Management Plan

Creating a structured plan to manage your food allergy anxiety can help provide a sense of control and make you feel more prepared. This plan should be tailored to your specific needs and concerns.

Start by identifying triggers or situations that spark anxiety for you or your loved one. One example might be eating at restaurants or trying new foods. For each trigger, think of specific coping mechanisms. For example, some MyFoodAllergyTeam members suggest carrying safe snack alternatives to social events or communicating your allergies and concerns to others regularly.

6. Stay Informed

Knowledge is key to managing food allergies and reducing related anxiety. The more you understand about your allergies and how to handle possible exposures, the more confident and less anxious you’re likely to feel.

Keep up-to-date with the latest research on food allergies, treatments, and management strategies. Some members suggest using online resources like allergy organization websites, webinars, and community forums to stay updated and connected.

7. Build a Strong Support Network

You don’t have to deal with food allergies and related anxiety alone. Building a strong support network can provide emotional comfort, practical help, and valuable information.

Find trusted friends, family members, or professionals you can turn to when your anxiety feels overwhelming. You can also help your loved ones understand your food allergies and the anxiety they cause so they can support you better in your daily life.

You may also want to consider joining support groups specifically for people with food allergies, like MyFoodAllergyTeam. Connecting with others who understand your challenges can be informative and validating.

8. Exercise Self-Advocacy and Self-Compassion

Practice communicating your needs clearly and confidently. You might find it helpful to practice or role-play conversations about ingredients and allergies with friends or family to build your confidence.

Since living with a food allergy often means making lifestyle changes, it’s also important to learn to forgive yourself. “Just realize you are going to mess up sometimes, so be prepared physically but also mentally,” one member of MyFoodAllergyTeam recommended. “When I first acquired my allergies, I told myself that if 5-year-olds could manage it and know what to do, then so could I.”

9. Consult With Your Health Care Provider

Remember, it’s OK to ask for help. If you’re feeling anxious about your food allergies, don’t hesitate to reach out to your health care provider. They can offer resources, strategies, and referrals to allergists, dietitians, and mental health professionals who understand food allergies.

Living with food allergies comes with unique challenges, but it doesn’t have to be ruled by anxiety. With the right tools and support, you can manage your food allergies confidently and live a full, enjoyable life. Your food allergies may be a part of you, but they don’t have to define you or control your emotions.

Talk With Others Who Understand

MyFoodAllergyTeam is the social network for people with food allergies and their loved ones. On MyFoodAllergyTeam, more than 41,000 members come together to ask questions, give advice, and share their stories with others who understand life with food allergies.

Have you experienced food allergy anxiety? What has helped you manage it? Share your thoughts in the comments below, or start a conversation by posting on your Activities page.