Trauma is defined as a stressful or distressing experience that can have a lasting negative impact on an individual’s physical, psychological, social, and/or spiritual well-being. Therefore, it is common for trauma to impact one’s eating habits and ability to nourish themselves consistently. Our bodies are incredible vessels that send us signals to let us know when we are hungry, full, and/or craving something in particular. When we endure a traumatic experience, those signals can be hard to access or silenced altogether. 

While difficult, it is imperative that we nourish our bodies—especially during these times—in order to aid in cognitive function, support a healthy digestive system, maintain a strong immune system, regulate mood, and improve overall well-being. 

The goal when eating is to be mindful and intuitive. However, when one is undergoing trauma or in “survival mode,” distraction is often helpful. Why? Because at that point, any amount of nutrition is vital—irrespective of how we accomplish it. Some tips that I offer my clients when eating feels particularly difficult, are:

1. Habit stacking: eat a snack or meal while doing something that comes more naturally or is easier to accomplish—for example: listening to music, going for a walk, chatting with a friend, watching a TV show or movie etc.

2. Select convenient and quick snacks and meals when possible

3. Take deep breaths throughout the meal and check in with yourself—check in on taste, texture, smell, and hunger levels.

 4. If eating solid food feels too daunting or overwhelming, opt for a Boost, meal replacement shake or calorie dense smoothie. 

5. Proceed with grace and compassion! Trauma is often painful, anxiety-inducing, debilitating,and dysregulating. The mind-body connection is powerful and often underrated and unaddressed. Our bodies are doing their very best to take care of us—remember that nourishing it is an act of kindness and respect. 

If you are currently struggling with your relationship with food, I encourage you to reach out to a dietitian who specializes in Intuitive Eating—a self-care eating approach centered on compassion. Additionally, Project Heal offers free meal support for those struggling to stay accountable.