As a clinical psychologist, I work with people who experience eating disorders, I often see the deep guilt and shame that can arise around eating certain foods and chocolate is one that many of my clients struggle with — especially around Easter. The fear of eating ‘too much’ or ‘losing control’ can make what should be a time of celebration feel overwhelming. Let me talk through some research backed strategies that help people enjoy chocolate (and all foods) without judgement.

• Identify your beliefs about food and where they come from

I often ask my clients, where did you first learn that chocolate was ‘bad’? Many realise their beliefs stem from diet culture, media messages or childhood experiences where chocolate was restricted. Some recall being told that chocolate would make them ‘fat’ or that they had to ‘earn’ it through exercise. These messages create a moral judgement around food, making chocolate feel forbidden and dangerous rather than just another food that can be part of a balanced diet. When we know where our beliefs come from, we can often challenge whether they are true or helpful.

• How do you label food?

Cholate is often labelled a ‘bad’ food. When we label foods as ‘bad,’ we attach moral value to them. This often leads to a cycle of restriction, craving, overindulgence, and guilt. Many of my clients describe how they avoid chocolate for as long as possible, only to binge on it later and feel ashamed. Instead of truly enjoying the chocolate, they experience distress and self-judgement. One of the most important shifts we work on in therapy is moving away from this all-or-nothing thinking and learning to see food in a neutral way.

• How do you feel when you eat certain foods?

One of the biggest challenges I help my clients navigate is releasing the guilt they feel around food. Food is not just fuel — it is also about pleasure, culture, connection and comfort. When we can give ourselves unconditional permission to eat all foods, including chocolate, we take away its power. When chocolate is no longer ‘off-limits,’ it becomes just another food — one we can enjoy in moderation without feeling the need to overeat or punish ourselves afterward.

• Focus on your body’s function not it’s appearance

Many of my clients struggle with negative body image, which deeply impacts their relationship with food. They feel they must ‘control’ their eating to change their bodies, leading to restrictive behaviours that are ultimately unsustainable. I encourage them to shift their focus from appearance to what their bodies do for them. Our bodies deserve kindness, nourishment, and respect—no matter what we are eating.

• Enjoy eating and take your time

Instead of fearing chocolate at Easter, I encourage my clients to slow down and savour it. Share it with loved ones, notice the taste and texture, and remind themselves that chocolate is available year-round. Taking the time to enjoy it mindfully allows for a more positive and balanced experience with food.

• Seek help

If you struggle with guilt around food, you are not alone. Help is available. Visit butterfly.org.au/get-support/helpline for assistance, see your GP or talk to a psychologist.

Healing your relationship with food is possible. You deserve to enjoy all foods, including chocolate, without guilt or fear.