The relationship between appetite and anxiety

The stress hormone cortisol plays a huge role in regulating metabolism, energy use, and appetite. Depending on our fear response—fight, flight, or freeze—cortisol and adrenaline can impact us differently. As it’s different for each person, it’s important to understand how your appetite is influenced by anxiety. There are ways to notice the difference:

Tune into how hunger begins: Genuine hunger builds up gradually, whereas hunger from anxiety tends to appear suddenly.

Observe your cravings: When you're physically hungry, most foods sound appealing; emotional hunger often fixates on specific comfort foods.

Assess your emotions: If you’re feeling anxious, stressed, or emotionally unsettled, the urge to eat might be emotionally driven.

Try the water check: Drink a glass of water and wait about 15 minutes - if you’re still hungry, it’s more likely to be true physical hunger.

Be mindful before eating: Pause to check in with your body and emotions to understand what’s driving the desire to eat.

Overeating due to anxiety:

Cortisol levels rise and signal the body to replenish energy stores, anticipating an event where you may fight the perceived threat. This is where emotional eating can come in, especially in people with chronic anxiety.

Our body knows the best source of quick energy is sugary or high-carbohydrate foods, which will help us against the threat. These foods can also temporarily regulate our mood, helping us feel relief from our anxiety for a short amount of time.

How to manage anxiety-induced hunger:

Mindful Eating: Pay attention to your hunger cues and differentiate between emotional and physical hunger. Eating slowly and savouring each bite can help prevent overeating.

Healthy Distractions: Engage in activities that take your mind off food, such as reading, exercising, chewing gum, or practising a hobby.

Balanced Nutrition: Opt for nutrient-dense foods that stabilize blood sugar levels, like whole grains, lean proteins, and healthy fats.

Stress Management Techniques: Practices like meditation, deep breathing, and yoga can help reduce anxiety and prevent stress-related eating.

Hydration: Sometimes, thirst is mistaken for hunger. Drinking water before reaching for food can help determine if you’re truly hungry.

Seeking Support: Talking to a professional can guide managing emotional eating and anxiety, which cognitive-behavioural therapy can be very effective in helping.

Loss of appetite and anxiety:

Short-term anxiety, anxiety attacks or social anxiety can lead to a loss of appetite. Common anxiety symptoms that relate to this are also nausea, stomach discomfort and restlessness. This is because other areas of or freeze prioritise survival over digestion. This makes it easier to escape or situation, or causes your body to shut down and freeze. When we’re anxious, our sympathetic nervous system becomes highly active, releasing hormones that can reduce hunger.

How to manage anxiety-induced loss of appetite:

Mindful Eating: Even if you don’t feel hungry, try eating small, nutrient-rich meals at regular intervals to maintain energy levels.

Relaxation Techniques: Practices like deep breathing, meditation, and progressive muscle relaxation can help reduce anxiety and restore appetite.

Gentle Exercise: Physical activity can stimulate hunger and improve mood, such as the gym, walking or running.

Hydration: Drinking water can help prevent dehydration, which sometimes suppresses appetite.

Avoiding Overstimulation: Reducing exposure to stressors, such as loud environments or overwhelming tasks, can help ease anxiety-related appetite suppression.

Seeking Professional Help: If appetite loss persists, talking to a therapist or dietitian can provide personalised strategies.