Understanding Food Allergy Anxiety + Safety Plans Part 2/4

➡️ This blog post is part 2 of a 4-part series. Click here to read Part 1 first!

• Outline

  • Part 1

    • Understanding Food Allergy vs Food Sensitivity

  • Part 2 (to be published 9/27/24)

    • Understanding Anxiety + Food Allergy

    • Safety Plans and Practical Strategies

  • Part 3 (to be published 10/04/24)

    • The Psychological and Emotional Aspects

    • Supporting Children with Food Allergies

  • Part 4 (to be published 10/11/24)

    • Anxiety-Reducing Tips

    • Balancing and Sharing Family Responsibilities

    • Building a Supportive Community

Each post will be published on 9/20/24, 9/27/24, 10/4/24, and 10/11/24. Sign up for my email list here to be notified about new blogs, podcasts, and mental health workshops related to living with a chronic illness!

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Understanding Anxiety + Food Allergy 

Dr. Whitehouse explains that the nervous system is “always scanning the environment" to determine whether we're safe,” and it uses past experiences to make decisions about what’s dangerous and what’s not. This is a good thing because eating a food you’re allergic to can have life-threatening consequences. To fear something dangerous is an adaptive survival strategy, but when that fear stops you from living your life, we need to re-evaluate and come up with actionable safety plans.

The more confident you are in your ability to handle a situation, the more likely you are to let yourself take risks. And risks are essential when you’re trying to live a full and meaningful life.

Driving a car is risky, so we take driver’s ed classes and practice… a lot. This doesn’t mean an accident won’t ever happen, but knowing that we have hospitals close by and that our insurance plan is active, most of us decide to engage in the risky behavior of driving because driving provides us with so many benefits.

Having a 'just-in-case’ plan doesn’t mean you’re inviting the dangerous thing to happen, it means you’re prepared in case it does happen.

Confusion and doubt make fearful situations even harder to handle. That’s why getting familiar with your body and its physical sensations can be one of the most liberating things you can do for yourself when living with food allergies.

So what causes the confusion? Take a look at the lists below, and notice how many similar physical sensations are involved in a food allergy reaction AND a non-food allergy anxiety episode:

• Feeling of impending doom: This can be a sign of a severe allergic reaction, particularly anaphylaxis OR it can be solely related to anxiety with no impending sign of anaphylaxis

• Tingling or numbness

• Chest tightness or pain

• Loss of consciousness'

• Excessive worry or fear

• Difficulty concentrating

• Irritability

• Restlessness

• Muscle tension

• Sleep disturbances

• Shortness of breath

• Nausea

• Sweating

…and so many more! If you have food allergies, you’re probably thinking “yes, I associate this list with a food allergy reaction.” If you don’t have allergies, but you do have anxiety, you’re probably thinking “that’s not a food allergy reaction… that’s what I feel during an anxiety episode!”

That’s why somatic practices and its associated cognitive work, the kind of work we do in our therapy sessions, can be life-changing for people. In the kind of work that both Dr. Whitehouse and I do, clients learn how to notice what’s happening inside of their body with acute awareness, so that they can learn the map of their own nervous systems. 

Personally, I get hives when I’m anxious. If I didn’t have a grounded sense of my own body’s sensations, I might falsely think I was having an allergic reaction. Two people can experience hives, and those hives can have very different meanings. Only you can make that determination, but you will need guidance along the way. Working with your doctor AND a somatic-based therapist can help you feel confident in your body’s signals, reducing fear along the way.

Safety Plans and Practical Strategies

Remember, any advice given here may or may not apply to you. Only your allergist and doctors can give you a definitive plan for life-saving measures should an allergic reaction occur.

Dr. Whitehouse and I are sharing some guiding insights, but check with your doctor for clarity.

Safety Plans

• Emergency Action Plan (EAP): This plan outlines the steps to take in case of an allergic reaction. It should include contact information for emergency services, a list of allergy medications, and instructions for administering them. This list should be created in collaboration with your allergist and doctors.

• Medical ID Bracelet or Necklace: Wearing a medical ID can alert others to your allergy in case of an emergency.

• Allergy Testing: Regular allergy testing can help identify triggers and monitor changes in sensitivity.

Practical Strategies

• Read Labels Carefully: Always check food labels for allergens. Be mindful of hidden sources, such as cross-contamination.

• Avoid Trigger Foods: Strictly avoid foods that you are allergic to. This may involve making dietary adjustments or avoiding certain restaurants or social situations.

• Educate Others: Inform family, friends, and caregivers about your allergy. Teach them how to recognize symptoms and respond appropriately.

• Carry an EpiPen: If prescribed, always carry an EpiPen or other emergency medication. Ensure it is readily accessible and that you know how to use it.

• Be Prepared for Dining Out: Research restaurants beforehand to determine if they can accommodate your dietary needs. Ask about cross-contamination risks and if they have a separate allergen-free kitchen.

• Consider Food Labeling Laws: Familiarize yourself with food labeling laws in your country. This can help you make informed choices when shopping.

• Join Support Groups: Connecting with others who have food allergies can provide emotional support and practical advice.

  • Dr. Whitehouse’s groups can be found here.

• Regularly consult with a healthcare professional: Regularly consult with an allergist or healthcare provider to discuss your allergy management plan.

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Listen to the full podcast episode with Dr. Amanda Whitehouse, and look out for Part 3 of this blog series next Friday (10/4/24).

➡️ This blog post is a 4-part series. Each post will be published on 9/20/24, 9/27/24, 10/4/24, and 10/11/24. Sign up for my email list here to be notified about new blogs, podcasts, and mental health workshops related to living with a chronic illness!

Destiny Davis, LPC CRC, is solely responsible for the content of this document. The views expressed herein may or may not necessarily reflect the opinions of Amanda Whitehouse, PhD.