Building a positive relationship with food and your body

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Selective Eating vs ARFID

Session 2

5 step model and anxiety

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Anxiety

We all feel anxious about various things; however, for some of us the anxiety is there all the time.

This will impact your ability to communicate clearly, engage in activities, sleep and eat.

When anxious, our appetite is reduced and therefore eating can be even more difficult.

The anxiety can also make us feel sick, and for some of us, we will avoid eating due to the fear of being sick.

However, the longer you put off eating, the sicker you will feel, as there is no food in your body.

That is why we want you to be able to understand how the anxiety impacts your body and think about strategies on how to better manage this.

Anxiety exposure curve

The graph shows 3 lines:

Green - expected anxiety with new situations - anxiety starts lower, during the situation it goes higher and over time, it reduces as you know what to expect.

Yellow - expected anxiety when you avoid situations - anxiety starts higher as you know you are avoiding a situation. Over time, the anxiety remains really high as there is no opportunity to expose ourselves to new situations.

Red - expected anxiety when you expose yourself to situations - anxiety starts lower, goes up when faced with a new situation, but then the more you expose yourself, the lower the anxiety will be.

How does anxiety
feel in my body?

Physical sensations:

Thoughts:

Behaviours:

What happens with your appetite when you are anxious?

How does the physical sensation of anxiety affect your appetite and eating?

Try and think of some of these things and enter them in the boxes provided.

Understimulation

If you feel you need something to stimulate you, consider using:

Glitter jars.
Stress balls.
Fidget toys.
Pop toys.

Ways to cope
with anxiety

Do some deep breathing.

Self-soothe with your senses - smell a rose/essential oil, watch something that you like, have contact with nature, listen to music.

Relaxation techniques.

Do the opposite of what you are feeling e.g. want to avoid, so don't avoid.

Imagine yourself doing the thing you are worried about and notice what happens to your body.

Overstimulation

If you are feeling too anxious/needing something to calm you down:

Massage cubes.
Wobble cushions.
Weighted blanket (seek further advice for this).
Toys that vibrate.

You can use self-soothing techniques before, during and after anxiety provoking events. Below are some examples of how to use your senses to self-soothe.

Vision

Try looking at photos, posters or a painting. You could also watch funny videos. Or read a poem, book or song lyrics. What about using sensory toys such an ooze tube or liquid motion hourglass?

Smell

Put on your favourite smelly lotion. Use a scented aftershave or body wash. Put your favourite smell on a piece of clothing/fabric and smell it when you are feeling anxious.

Movement

Rock yourself gently, stretch, go for a run, do yoga/dance!

Hearing

Listen to your favourite music and play it over and over again. Pay attention and listen mindfully to sounds in nature or outdoors, like birds, rain, thunder or traffic.

Taste

Pair new/fear foods with food you love and enjoy. You could also try eating new foods with your favourite drink.

Touch

Use sensory toys such as stress balls, squishies or your favourite fabric. Pat your dog or cat, get a massage, brush your hair, hug or be hugged, put a cold cloth on your head, change into your most comfortable clothes.

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Supporting Videos

The Fight, Flight, Freeze Response

If you could change one thing about your body, what would it be?

Mindful Eating