Fear of Taking up Space

Empowering women to been seen as their true selves
Alison Hall
Alison Hall

Try Freedom Founder and Intuitive Eating Counsellor

The Fear of Taking Up Space: How it Affects Women’s Relationship with Food

In a world that often demands women to be small, both physically and metaphorically, the fear of taking up space can profoundly impact their relationship with food and their bodies. On our journey to understanding intuitive eating, it is essential to explore why many women are afraid to “take up space” and how this fear can influence their eating habits, self-worth and overall well-being.

The Cultural Pressure to Be Small

From a young age, women are bombarded with messages that they should be small, both in terms of physical size and visibility. Society often associates femininity with delicacy, quietness, and the avoidance of conflict, which can lead women to believe that they should not assert themselves or be too visible. This cultural pressure can manifest in various aspects of life, including eating habits.

Diminished Appetites and Dietary Restraint

Women who fear taking up space may develop a tendency to restrict their food intake. They may believe that by eating less, they can physically shrink themselves and become less noticeable. This can result in diminished appetites and a constant preoccupation with food, calories, and weight. Instead of listening to their bodies’ natural hunger cues, they may prioritise external ideals of what they should eat, leading to an unhealthy relationship with food.

Emotional Eating and Coping Mechanisms

On the flip side, some women who fear taking up space may turn to emotional eating as a way to cope with the stress and anxiety associated with feeling small and insignificant. Food can become a source of comfort and a way to fill emotional voids, leading to a cycle of overeating and guilt. This behaviour can further erode self-worth and perpetuate negative feelings about taking up space.

The Impact on Self-Worth

The fear of taking up space can have a detrimental impact on women’s self-worth. They may feel unworthy of nourishing themselves properly or seeking out their desires and dreams. This lack of self-worth can also manifest in disordered eating patterns and a constant sense of inadequacy.

Empowering Women to Take Up Space

Empowering women to overcome the fear of taking up space is a crucial step in promoting intuitive eating and a positive relationship with food. Here are some strategies to consider:

  1. Challenge Societal Norms: Encourage women to question and challenge societal norms that promote smallness as the ideal. Celebrate diversity and individuality.
  2. Self-Compassion: Promote self-compassion as a means of countering negative self-talk and self-doubt. Encourage women to treat themselves with the same kindness and understanding they offer to others.
  3. Mindful Eating: Introduce the concept of mindful eating, which emphasises paying attention to internal hunger cues rather than external pressures. Help women reconnect with their bodies and learn to trust their instincts when it comes to food.
  4. Build Self-Worth: Support women in building self-worth by recognising and celebrating their achievements and strengths. Encourage them to pursue their passions and take up space in areas that matter to them.
  5. Seek Support: Suggest seeking support from therapists, counsellors, or support groups that specialise in body image and self-worth issues. Professional guidance can be invaluable in overcoming these challenges.


The fear of taking up space is a complex issue deeply ingrained in societal norms and expectations. By addressing this fear and promoting self-acceptance and self-empowerment, we can help women develop a healthier relationship with food and their bodies. Intuitive eating becomes more accessible when women feel worthy of nourishing themselves and are free from the constraints of societal pressures. It is a journey toward self-discovery, self-acceptance and, ultimately, a life filled with health, happiness and authenticity. Let’s encourage women to take up the space they deserve.

Help With the Fear of Taking Up Space

Contact Alison Hall at Try Freedom.

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