Why Can’t I Eat When I’m Anxious or Stressed?
Key takeaways:
Feeling anxious or stressed can cause some people to overeat while others may lose their appetite.
Lack of appetite comes from the fight or flight response, which gets your body ready to deal with threats. The hormones that are released when the body perceives danger can affect appetite.
When your stress or anxiety eases up, your appetite will usually return.
Table of contents
Anxiety and stress can affect your appetite. For many people, these emotions lead to overeating as they turn to food for comfort. But for some, the opposite is true. Anxiety and stress cause them to lose their appetite. They may just eat less, or they may skip meals entirely.
Your hunger signals may vary depending on whether the stress is minor or severe. Some people turn to food for comfort when dealing with everyday stressors. But they lose their appetite when facing more serious situations that cause anxiety.
Your appetite may also change depending on whether you’re dealing with a short-term stressor or ongoing issues. According to one review of the research, long-term stress is more likely to lead to overeating, while short-term stress can cause loss of appetite.
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It’s important to know if your eating habits are being affected by stress and anxiety. If so, getting help for your mental health can be a positive change for your overall health as well.
Can stress or anxiety cause loss of appetite?
The link between your appetite and anxiety and stress has a lot to do with the mind-body connection. The main link is the so-called “fight or flight response.” This is how your body prepares to face a perceived threat. Your body releases hormones that make your heart beat faster. You start to breathe more quickly, and you become more alert too.
All of these physiological changes can be very helpful if you’re being chased by a tiger. But they’re not always helpful when you’re dealing with modern-day stressors.
One of the stress hormones that’s released — corticotropin-releasing hormone (CRH) — suppresses appetite. When your body is preparing to fight or run, it postpones everyday needs like eating.
Stress can also cause changes in certain neurotransmitters, or chemical messengers, that help link the brain and the gut. This can cause indigestion or nausea — even diarrhea or constipation. These symptoms can make you feel like avoiding food.
How you cope with stress can also affect your hunger signals. Some people like to soothe themselves with comfort food. But for others, the worry and anxiety can make it difficult to enjoy things that usually bring them pleasure, including food and dining out with friends.
In one survey, 30% of adults in the U.S. reported skipping a meal due to stress. Two-thirds of those people said lack of appetite was the reason they missed a meal. The percentage of those skipping a meal rises to over 40% in millennials.
Stress eating: Some people can alternate between not eating and overeating when stressed.
Managing stress: There are lots of strategies to try to lower your stress level. You may have to try a few before finding one that works for you.
Eating disorders: If you’re restricting your food, you may be struggling with anorexia.
Impact of anxiety on appetite
For most people, losing your appetite for a few days probably isn’t going to cause you any lasting harm. In general, your appetite should return when whatever is causing your stress disappears.
Certain people may be at risk if they skip meals. An example is those who take medications for diabetes and are at risk of a drop in blood sugar. Also, people with certain eating disorders shouldn’t skip meals.
If your anxiety is chronic and you lose your appetite often or for more than a few days, you may not be getting enough calories or nutrition. You could lose too much weight.
In this case, you need to learn how to manage your stress and to try and consume some food even if you’re not hungry. And if you can’t do that on your own, you may need professional help.
How to overcome lack of appetite caused by anxiety
If you don’t have much of an appetite because of anxiety or stress, follow these tips to make sure you’re getting enough nutrients to stay healthy:
Set regular mealtimes. When you have little appetite due to anxiety, try to set regular times for meals to remind you to eat. Eating four to six small meals a day can also help, since small amounts of food are easier to digest.
Choose easy-to-digest foods. Try to choose foods that are easy to digest, such as toast. Other good choices are canned or cooked fruit or vegetables, lean protein, and white potatoes.
Go for nutrient-dense foods. Foods that are nutrient dense pack a lot of vitamins, minerals, protein, healthy fats, and calories in a small portion. One easy shortcut is to drink meal-replacement shakes. Or you can make your own smoothies with nutritious ingredients like fruits and vegetables, avocado, and peanut butter. Soups are another good choice.
Make meal prep easier. Try to remove as many barriers to eating, such as meal preparation, which is harder to do in high-stress situations. Microwavable meals are an easier option.
Don’t drink before mealtime. Drink water or other beverages during or after meals rather than before. Drinking before could reduce your hunger even more.
Stay away from caffeine. Caffeinated drinks can suppress your appetite.
How to lower your stress level
It’s important to learn how to deal with stress. There are some stress-management techniques that experts routinely recommend. You can try some of these ways to reduce stress:
Meditation
Mindfulness
Breathing techniques
Physical activity
Sleep
When to get help
If you have ongoing anxiety, it can be helpful to see a mental health professional. They can help you better understand your anxiety and learn how to cope with it. You may have generalized anxiety disorder. This is a mental health condition in which your mind and body feel under stress for no immediate reason.
If your stress and anxiety has eased up but your appetite hasn’t returned, something else may be responsible. Depression, certain illnesses, and some medications can all reduce hunger. You may need to see a healthcare professional to find the cause of your symptoms and to get appropriate treatment.
A healthcare professional can help diagnose and treat the underlying causes. If your eating is severely reduced, they may prescribe an appetite stimulant medication. This will help you get enough calories and nutrients until your desire to eat returns.
The bottom line
Some people overeat when they’re feeling anxious. Meanwhile, others lose the desire to eat. A loss of appetite is usually part of your body’s stress response. If you lose your appetite when you’re stressed or anxious, you can follow some eating strategies to make sure you get enough nutrients and calories. Your appetite should return when your stress level goes down. If your hunger doesn’t come back, something other than anxiety may be responsible.
Why trust our experts?
References
Academy of Nutrition and Dietetics. (2013). Poor appetite.
American Psychological Association. (2013). Stress and eating.
Ans, A. H., et al. (2018). Neurohormonal regulation of appetite and its relationship with stress: A mini literature review. Cureus.
Konturek, P. C., et al. (2011). Stress and the gut: Pathophysiology, clinical consequences, diagnostic approach and treatment options. Journal of Physiology and Pharmacology.
National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Low blood glucose (hypoglycemia). National Institutes of Health.
Sominsky, L., et al. (2014). Eating behavior and stress: A pathway to obesity. Frontiers in Psychology.
For additional resources or to connect with mental health services in your area, call SAMHSA’s National Helpline at 1-800-662-4357. For immediate assistance, call the National Suicide Prevention Lifeline at 988, or text HOME to 741-741 to reach the Crisis Text Line.
