4 Tools for Clothes Shopping During Eating Disorder Recovery

Clothes shopping can be difficult for anyone. But if you are in eating disorder recovery or struggle with body image, something as simple as trying on jeans or picking out a new shirt can bring up a lot of emotions.

A changing body can make dressing rooms feel especially overwhelming. Clothing sizes can trigger old thoughts. Mirrors can turn into an opportunity for body checking. You might find yourself comparing your body to other people in the store or deciding that you cannot wear something because of how you think your body looks.

And suddenly, a simple trip to the mall can leave you feeling anxious, frustrated, or uncomfortable in your own skin for the rest of the day.

The goal is not to make clothes shopping completely comfortable all the time. Especially during eating disorder recovery, discomfort can be part of learning to respond differently to body image thoughts. Instead, the goal is to practice making clothing choices based on your comfort, personal style, and values rather than letting body image concerns make every decision for you.

Here are four strategies I often encourage clients to practice when clothes shopping and struggling with body image.

1. Grab Three Sizes and Do Not Look at the Tags

Clothing sizes are not consistent across stores, brands, or even different styles within the same store. A size is simply a number, but eating disorder thoughts can make that number feel like it means something about your body.

Instead of grabbing one size and deciding whether or not you think it will fit, grab three sizes.

Take all three into the dressing room and try them on without looking at the size first. Focus on how the clothing actually feels on your body.

Is it comfortable?

Can you move easily?

Do you like the way the fabric feels?

Does the clothing fit the way you want it to?

This can be a helpful way to practice separating clothing size from self worth. The goal is to find clothes that fit your body, not to make your body fit a particular clothing size.

2. Face Away From the Mirror

If looking in the dressing room mirror tends to turn into body checking, try facing away from it while you get dressed.

This gives you an opportunity to notice how the clothing feels without immediately seeing your reflection and looking for things you want to criticize or change.

Pay attention to the experience of wearing the clothes instead.

Does the waistband feel comfortable?

Can you sit down comfortably?

Do you like the material?

Can you move your arms?

Does the outfit feel like something you would actually enjoy wearing?

If the clothes feel comfortable and you want to see yourself in them, you can turn toward the mirror afterward. The difference is that you are making the decision to look rather than automatically using the mirror to check your body.

3. Dress for Expression

Your body does not have to be the main focus of getting dressed.

Clothing can be a form of self expression. It can communicate your personality, interests, creativity, mood, or personal style.

When you are shopping, try asking yourself different questions.

What do I like?

What colors make me happy?

What would I wear if I was not thinking about whether my body looked good enough?

What feels like me?

What do I want this outfit to say about me?

Especially in eating disorder recovery, it can be helpful to practice choosing clothes because you genuinely like them rather than because you think they make your body look smaller, thinner, or more acceptable.

4. Have an Exit Plan

Sometimes clothes shopping becomes overwhelming. If you notice that you are becoming highly anxious, getting stuck in body checking, or experiencing strong eating disorder urges, you do not have to force yourself to keep shopping until you are completely dysregulated.

Have an exit plan before you go.

You can take a break.

You can leave the store.

You can get something to eat.

You can call someone you trust.

You can go home and try again another day.

Taking care of yourself does not mean you failed at clothes shopping. In fact, recognizing when you need a break can be an important part of practicing self awareness and responding to your needs.

At the same time, if you find yourself consistently avoiding clothes shopping because of body image anxiety, it may be worth exploring what is underneath that avoidance. There is a difference between taking a supportive break and allowing fear to make all of your decisions for you.

Clothes Shopping and Body Image During Eating Disorder Recovery

Clothes shopping can bring up a lot of complicated feelings during eating disorder recovery. You may be adjusting to a changing body, learning to tolerate clothing sizes that feel uncomfortable, or practicing wearing clothes that you previously avoided.

You do not have to love your body every time you get dressed.

Body acceptance can be a helpful goal, but you can also work toward something simpler: allowing your body to exist without making every clothing decision a judgment about it.

If clothes shopping brings up significant anxiety, body checking, restriction urges, comparison, or eating disorder thoughts, therapy can help you work through those reactions rather than allowing them to dictate your choices.

If you are looking for an eating disorder therapist or body image therapist in North Carolina, Monarch Grove Therapy offers virtual therapy for clients throughout the state.