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Anxious About Food Allergies? 6 Ways to Build Confidence

When you’re dealing with food allergies, paying close attention to everything you or your child eat — and even to what other people eat near you — can make shopping for groceries, visiting restaurants and sharing meals with friends and family stressful.

Understandably, you might feel the emotional impact of food allergies. “Food allergies can be fatal if care isn’t taken with regards to accidental exposures,” said Heather Cassell, MD, an allergy and immunology specialist with Banner - University Medicine. Parents can be especially concerned about their child being exposed to food allergens when they aren’t together. 

“Treating a reaction can also be scary since many families are afraid of their epinephrine autoinjector,” she said.

It’s normal to feel cautious but food is a big part of life and worrying about food allergies constantly can drain the enjoyment from it. 

“It is important to create a healthy relationship with food allergens. Trying to find a middle ground where the allergens should be respected but not feared allows families to navigate life with less anxiety,” Dr. Cassell said.

Here are some strategies that can help.

1. Spot the situations that are causing your stress

People who are stressed about food allergies often find they’re most anxious in certain situations. Those can include:

  • Eating at restaurants or social gatherings
  • Allowing others to prepare food
  • Traveling to new places

Ask yourself what food experiences are most stressful for you. Then you can take steps like these to manage anxiety with food allergies:

  • Start small by practicing safe strategies in places you feel more comfortable, like a familiar, trusted restaurant.
  • Have backup plans like cards listing your allergies that you can share with the chef or manager, safe snacks or a meal you’ve prepared.
  • Celebrate the times when you manage a trigger — acknowledging these moments can help build your confidence.

2. Make sure you’re prepared for a reaction

“Education is key. Know how to avoid your allergens and how to treat a reaction if one happens,” Dr. Cassell said.

  • Do your research and look up allergy-friendly restaurants in your area and allergy-friendly accommodations if you’re traveling. 
  • Make sure you have an up-to-date food allergy action plan that outlines the steps you need to take during a reaction.
  • Always have your epinephrine auto-injector, antihistamines, medical information and emergency contacts with you. “See your epinephrine autoinjector as an ally,” Dr. Cassell said. 
  • Be prepared to treat a reaction quickly if one occurs. “The most common cause of food allergy fatalities is a delay in use of epinephrine. The earlier the use, the better,” she said.

3. Learn how to communicate with confidence

Talking about food allergies can be tough, but communication will help you or your child stay safe and lower anxiety.

“Talk about your food allergies with those who need to know. Advocate for yourself or your family member by speaking up and asking questions. I tell all my patients to communicate their food allergies in every situation where they may be eating,” Dr. Cassell said. 

“Even if you order food which you know does not contain the allergen, you still need to tell them. Cross contact from other foods prepared in the kitchen is a real possibility,” she said.

She also points out that when you make it a habit to talk about your food allergies, it becomes second nature and you will be less likely to forget to mention them.

You may need to tell restaurant staff, teachers, caregivers, hosts, friends or family members about food allergies. It can help to:

  • Practice what you’re going to say in advance. For example: “I have a severe peanut allergy. Can you confirm if this dish is safe?”
  • Explain your allergies politely but firmly.
  • Ask for support from friends or family. They can help you advocate for your needs.

4. Find a stress-management strategy that works for you

Focusing on worst-case scenarios can fuel anxiety. Mindfulness and stress management techniques can help you stay calm and present. Different people find different strategies effective. 

One or more of these food allergy stress tips might work for you:

  • Meditation
  • Exercise
  • Deep breathing
  • Focusing on your five senses to stay present — what you can see, hear, smell, touch and taste
  • Journaling
  • Speaking with a counselor or therapist 

5. Connect with community

You can find reassurance and support through a network of others who are living with food allergies. A supportive community can provide tips, share resources and remind you that you’re not alone. You could find others through:

  • Online food allergy forums or social media groups
  • Local support groups for people and families managing food allergies
  • Advocacy organizations like Food Allergy Research & Education (FARE)

6. Encourage independence in children

If your child has food allergies, it’s natural to worry about their safety. Teaching them how to manage their allergies can help you feel less anxious and help them build the confidence they’ll need to manage their allergies on their own. You may want to:

  • Teach them how to read food labels so they can spot allergens listed on the packaging.
  • Model good communication with others who are preparing or serving food.
  • Role-play and practice what they should say if they’re offered food that they aren’t sure about.
  • Build their independence over time. You can start with small steps like having them carry their own medication and increase as they learn and mature.
  • Take steps to reduce your own anxiety so they learn to manage their food allergies with confidence.

The bottom line

“Remember, you are ultimately in control of what you eat,” Dr. Cassell said. Small steps will build your confidence in new situations. With the right knowledge and strategies, you can embrace food allergies as part of life and keep them from blocking enjoyment for you and your family.

Managing food allergies isn’t just about physical care — it’s about your peace of mind too. If food allergy anxiety is affecting your daily life, reach out to an expert at Banner Health. We can help with personalized action plans and resources so you don’t have as much fear around food allergies and you feel more confident and prepared.

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