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Appetite is impacted throughout the day by a range of personal and environmental factors. Some situations, activities, or feelings may lead to an increase in appetite, while with mental health concerns, like high stress and anxiety, loss of appetite can occur.
For people dealing with chronic stress and appetite loss, learning more about the connection between anxiety disorder and eating can help protect their mental health and overall well-being.
Anxiety and stress are powerful forces in someone’s life as they create worry, fear, and physical tension. They significantly impact a person’s emotional and physical status, including their digestive system and appetite.1
High stress and anxiety can cause appetite loss, but the relationship between hunger cues and anxiety is not always simple.
Researchers find that during periods of high stress and anxiety:2
About 40% of people report a decreased appetite
About 40% of people report an increased appetite
The remaining 20% report no appetite change
These mixed findings could be due to differences in the way individuals respond to anxiety and how long the anxiety lasts. Studies show:3
Intense, short-term anxiety leads to appetite loss
Chronic anxiety may lead to appetite gain
So, people experiencing acute levels of anxiety symptoms will be more likely to experience appetite loss than people with chronically high anxiety.
How does anxiety influence your appetite?
Anxiety influences your appetite through a combination of physiological and psychological interactions in the body. Anxiety affects the way you feel, the behaviors you complete (including eating habits), and the release of chemicals in your body to reduce your appetite.1,2,3
The common symptoms and signs of anxiety disorders (including generalized anxiety disorder) can have a direct effect on appetite. Some anxiety disorders can produce appetite loss due to:1
Nausea and abdominal distress: People with these symptoms of panic disorder could feel less hungry due to their stomach or gastrointestinal symptoms/distress.
Being distracted: The intense worry of anxiety can distract people from thinking about food and nutrition.
Being restless: The restlessness of anxiety may force some people to be constantly “on edge,” which makes sitting down to eat challenging.
Chemical release
Another connection between anxiety and appetite loss occurs with the interactions of chemicals released by the body and the brain. Appetite and hunger are regulated by a combination of hormones and neurotransmitters. As stress hormones and anxiety disrupt the sympathetic nervous system, they disturb the typical balance of chemicals.4
Some chemicals, hormones, and neurotransmitters involved in appetite and anxiety include:2,3,4
Leptin
Cortisol
Adrenaline
Neuropeptide Y
Cholecystokinin (CCK)
Fight or flight
Perhaps the most significant way anxiety affects appetite is through the “fight or flight” response. This instinctive reaction is ingrained to help people protect themselves from physical threats, but high stress and anxiety can also trigger the response.2
The “fight or flight” response changes many parts of the body to prepare for action. Blood flows to the muscles, and senses become sharper, but in this state, there is no priority given to eating or digestion, so appetite decreases.2
People who find themselves in high states of alert could experience very low appetites due to the effects of stress and anxiety.
Help is available
Sometimes more help is needed when you’re trying to manage the effects of anxiety on appetite. The team at Within is here to help with support for eating disorders, anxiety, and trouble with appetite.
Because anxiety and eating disorders are serious conditions, a concerted treatment effort that includes therapy, medication, nutritional consultation, and other services will be essential. When a person has two or more psychological conditions, the diagnoses must be treated in combination for the best results. Only targeting one of the mental health conditions can allow the others to worsen over time.
The intensity of treatments for anxiety and eating disorders depends on the severity of the person’s physical symptoms. Some people can be well-treated with outpatient services, while others will require the time and attention of inpatient or residential care.
Whatever the case, a person should always begin with a thorough assessment from an experienced and licensed mental health professional. From there, the best course of treatment can be prescribed.5
Helpful advice for eating when anxiety hits
With the biological and behavioral influence of anxiety on appetite, it may seem difficult to eat when symptoms are high, but improvement is possible. By lowering your overall anxiety and attending to your nutritional needs, you can succeed in a challenging situation.
Please note that not all advice will apply to each person, so always consider your specific situation when trying a new tip or recommendation. Here are some safe and helpful ways to improve your appetite when anxiety hits:6
In the beginning, pay careful attention to yourself. Try to determine what is increasing your anxiety and note the influence it has on your mental and physical stability.
A variety of relaxation techniques can lower anxiety and boost your appetite. Deep breathing, progressive muscle relaxation, and mindful meditation are all great options to lower or prevent anxiety.
A sense of love and connectedness may increase your appetite while reducing your anxiety. Plan and schedule meals with loved ones, especially during days or times when stress is likely to be higher.
When anxiety is high, and appetite is low, you could explore eating different food options. Some foods may be more appealing and palatable during periods of high anxiety, but always consider the risks and benefits of the food choices.2
Even if your appetite is low due to stress, it may be helpful to try eating small amounts of food. Train your brain to see food as the energy that you need to focus and manage anxiety.
Sometimes more help is needed when you’re trying to manage the effects of anxiety on appetite. The team at Within is here to help with support for eating disorders, anxiety, and trouble with appetite.
Disclaimer about "overeating": Within Health hesitatingly uses the word "overeating" because it is the term currently associated with this condition in society, however, we believe it inherently overlooks the various psychological aspects of this condition which are often interconnected with internalized diet culture, and a restrictive mindset about food. For the remainder of this piece, we will therefore be putting "overeating" in quotations to recognize that the diagnosis itself pathologizes behavior that is potentially hardwired and adaptive to a restrictive mindset.
Disclaimer about weight loss drugs: Within does not endorse the use of any weight loss drug or behavior and seeks to provide education on the insidious nature of diet culture. We understand the complex nature of disordered eating and eating disorders and strongly encourage anyone engaging in these behaviors to reach out for help as soon as possible. No statement should be taken as healthcare advice. All healthcare decisions should be made with your individual healthcare provider.
Resources
American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). Arlington, VA.
Yau, Y. H., & Potenza, M. N. (2013). Stress and eating behaviors. Minerva endocrinologica, 38(3), 255–267.
