Anxiety And Loss Of Appetite

Updated October 4, 2022 by BetterHelp Editorial Team

You’ve probably heard about stress eating, but did you know that some people do the opposite? Have you ever been so stressed that you cannot eat at all? Anxiety and your appetite can be linked in a number of ways. Understanding those connections can help you to stay healthy- even when there’s a lot on your mind. 

What Is Anxiety?

Anxiety can mean two things: the healthy and normal state of alertness that we all feel from time to time, and the emotional disorder that causes people to feel a constant sensation that something is going to go wrong, causing a pit in the stomach and a loss of appetite. People experience anxiety in a variety of different ways. That fear of the unknown and uncertainty about the future is something everyone will experience at some point in his or her life. Some common symptoms are dizziness, chest pain, loss of (or no) appetite, a nervous stomach, and shortness of breath. Keep in mind that this is by no means an exhaustive list. According to the Anxiety Centre, there are over 100 possible symptoms a person could experience when feeling anxious. Most times, they experience more than one at a time.

Appetite Loss Due To Anxiety Can Be Detrimental To Your Health

Anxiety and Biological Causes for Loss of Appetite – What Are They?

For some, being anxious results in eating less, or decreased appetite, or a loss of appetite. While the reasons have not been proven completely, it is thought to be caused by a combination of factors. When levels of stress and anxiety begin to build, the body goes into a “fight or flight response” – also called the “stress response.” The stress response evolved in our ancient ancestors to help our bodies prepare for either running from or fighting off potential threats. Unfortunately, our brains still activate it, even though our stressors today are less likely to be ones that we have to physically avoid or overcome. This stress response can arise when you feel worried, afraid, panicked, uneasy, or apprehensive which can make you feel jittery or filled with dread.

The stress response, which is activated virtually all the time in people with anxiety disorders and related conditions, causes your heart rate to go up and your breath to quicken. It also moves blood away from your internal organs and toward your muscles and skin. This can cause your stomach and digestive tract to respond in a different way, leading to a loss of appetite, loss of appetite or no appetite at all. This can be accompanied by nausea or weight loss. With the right amount of stress management training, someone can overcome this loss of appetite and the physical symptoms or physical sensations that come with stress, and find what is an appetite stimulant.

Serotonin is also a key element to loss of appetite. This neurotransmitter affects how full someone feels, as well as how anxious they are, and if they have an appetite, decreased appetite, or loss of appetite. If the amount of serotonin is abnormal, anxiety levels and appetite will also be abnormal because as your anxiety builds your levels of serotonin decline. This is especially dangerous for pregnant women. Pregnancy and weight loss are never supposed to be synonymous, and it is important to watch cortisol levels during pregnancy periods, as they can be a sign of side effects of something more serious, or an imbalance of hormones.

Anxiety and Mental Causes for Loss of Appetite

Anxiety isn’t just a chemical reaction, it’s also a state of mind. How you think when you’re anxious can impact how you eat – or don’t eat. This means that anxiety, loss of appetite, and lack of hunger cues can all be related. When some people have too much going on, they try to save time by skipping meals. They may also simply prioritize other concerns over their need to eat, and they more or less forget about their dietary needs, especially while experiencing loss of appetite. There are different types and severity of anxiety, as well as treatments and remedies to getting a chronic anxiety diagnosis.

This is different than lack of hunger due to causes such as a stomach bug. For other people, not eating can be a way of proving to themselves, in the face of their anxiety, that they can feel something. This can lead to eating disorders, as will be discussed in the following section.

Anxiety, Eating Disorders, and Loss of Appetite

Anxiety has been linked to the beginning of many eating disorders. As someone feels that areas of their life are out of control, they struggle to gain control in any way that they can. For some, this includes not allowing food to control them. This behavior then leads to disorders like bulimia nervosa or anorexia nervosa. Other people will try to use food as a reward system for getting something done but can have so much to do that they never feel that they “deserve” to eat. Others use food as a way to calm down high anxiety and end up binge eating. This is not just eating a few bites, this is eating large portions of food in one sitting. 

If you believe that you have an eating disorder, you can get help right away by calling a 24-hour hotline. However, if your eating disorder is the result of anxiety, you will need to combat your anxiety triggers in order to gain ground on your eating disorder. Consider reaching out to your healthcare provider or another mental and emotional health expert if this is impacting your loss of appetite. There is a lot of information and research regarding the treatment methods and benefits of patients getting professional help through a doctor or various products and medicine for eating disorders.

What Are the Negative Effects of Loss of Appetite?

There’s a big difference between skipping lunch because something came up and not eating regularly for days at a time or longer, especially due to a loss of appetite or pain. If someone stops eating, there will be negative consequences simply because the body needs nutrients to function properly. Loss of hunger due to anxiety affects a person’s general health, as well as their energy level and sleep cycle. While it may not seem pervasive, loss of appetite, decreased appetite, or no appetite can have consequences in much of one’s life.

Depleting the body of nutrients lowers an individual’s energy levels, and can leave you feeling like you have no energy at all. When energy levels are low, the body seeks sleep. When someone is fatigued and anxious, this does nothing to lower their level of anxiety because the body is now worse equipped to handle the stress. General health also suffers because of anxiety. A big part of this is that people become nutrient deficient when they stop eating due to loss of appetite. Not getting enough nutrients can lead to unusual sensations, which in turn increase levels of anxiety. The longer you go without eating, the less you want to eat, and when you do try to eat it feels like the food is wreaking havoc on your digestive system. Overall, loss of hunger only serves to increase the levels of anxiety a person feels. Loss of — or decreased — appetite can be a difficult cycle, but it’s one you can break.

“A licensed therapist is equipped to identify the underlying causes behind your anxiety, so that you can reduce and eliminate anxiety symptoms in the future.”

Anxiety can have a huge impact on your body, so it is important to consider the things that are causing your anxiety. Your physical health and mental health are closely related. Once your mental health begins to impact your physical health through things such as loss of appetite, it becomes a difficult cycle to break. The key is to understand what is causing the stress in the first place, and use your best judgement as to if you need medication or to see a doctor about your loss of appetite. 

Tips For Proper Nourishment

You Can Navigate Appetite Loss

The only way to truly cure the problem you are dealing with, when it comes with your eating, is to treat your anxiety. However, while you are in the process of learning how to do that, there are several things you can try to make better decisions with your eating.
  • Start the day with protein – When you have a breakfast that includes protein, it will help you to feel full for longer. While this might not be your problem since you are dealing with the loss of appetite, it also keeps your blood sugar levels higher for longer. This will help you to have more energy for your day.
  • Eat whole grains – Carbohydrates are known to boost your brain’s levels of serotonin. Choose whole-grain cereal, oatmeal, and quinoa.
  • Avoid dehydration – Make sure you are drinking lots of water, and avoid alcohol consumption. Even being slightly dehydrated can impact your mood, as can caffeine. These can also contribute to your loss of appetite.
  • Find out if you have food sensitivities – Some people report that when they eat food that they are sensitive to, it causes them to feel more anxious and feel out of control with their emotions. If you have never been tested for food allergies and sensitivities in the past, it might be something you want to look into. Starting a food journal can also help you to identify food sensitivities on your own, or it could at least give you and your healthcare provider a foundation to build on. For example, you may notice that on days when you have coffee you feel more anxious than on days when you don’t. This doesn’t necessarily mean that coffee is causing your anxiety, but it could be a contributing factor.
  • Focus on balanced meals – Make sure you are getting fruits and vegetables and having balanced meals. If you aren’t eating properly or consistently, having junk food and unbalanced meals can also harm your health. Even with a loss of appetite, try to eat from a few different food groups per meal.
    • Eat to fit your schedule- Being busy doesn’t mean that you can’t eat. If you have to, take food with you. Think about what times of day you have the most appetite, and pick up foods that travel well like fruits, vegetables, and even portable meals like sandwiches.
    • Look at eating like an investment- When you feel overwhelmed, eating can feel like a waste of time. However, as discussed above, eating makes you capable of handling your stressors. Whatever your obligations are, eating can help you meet them, even if you experience a loss of appetite.
    • Eat on the clock if you have to- Many of these tips are for people who deliberately don’t eat when they’re stressed. However, if you’re one of the people that just forgets to eat or doesn’t feel hungry when you’re stressed, set times to eat- whether you’re hungry or not, even with a loss of appetite. Leave no obstacles between you and food- making meals a priority can help you with loss of appetite. Set alarms if you have to.
  • Don’t worry about portions- It’s important that overall, you choose to eat foods that are going to provide your body with the nutrients that it needs. However, if you are experiencing a loss of appetite because of your anxiety, don’t focus on trying to make yourself eat the same size portions that you typically eat; focus on starting with small amounts at a time. This can help you to start eating when have a loss of appetite.

Addressing Your Anxiety

Appetite Loss Due To Anxiety Can Be Detrimental To Your Health
As mentioned above, addressing your diet is important, but if your diet is bad because of your anxiety, you will need to address your anxiety before you can have lasting and positive change in your diet. So, how do you address your anxiety?
Mindfulness meditation and breathing exercises are one important step. Mindfulness meditation trains you to focus on your thoughts and feelings in order to address them in healthy and productive ways- before they can get the better of you. When your anxiety gets the better of you, breathing exercises can help you to recover.
Another step that you can take is focusing on or improving your support group. Family, friends, and even coworkers and colleagues can all help us to face the challenges that we have in our lives. Spending time with friends and family may be something that you’ve sidelined in your attempts to keep up with your workload, but, like eating, spending time with people you care about is an investment that will make it easier for you to keep up with your obligations.
Finally, just like spending time with others, monitoring hormonal changes, eating, and getting enough sleep are important to help you complete your tasks and fight off anxiety, exercise is important too. Your body rewards you for doing things that are good for it, and that includes engaging in physical activity. If your job keeps you active, it might be enough, but if you don’t get up and out too much, make it a point to try.

Working With A Therapist

While the tips above can help you eat while you deal with anxiety, they will only get you so far. You need to deal with your anxiety and its root causes to truly heal your appetite. A licensed therapist is equipped to identify the underlying causes behind your anxiety and appetite, so that you can reduce and eliminate anxiety symptoms in the future. If you are not experiencing relief in your anxiety on your own, it’s important that you talk to a therapist about your situation. If you find yourself in need of professional mental health help, there are many resources available for you.

For example, BetterHelp offers online counseling and therapy. Online therapy is professional, affordable, and convenient, but it may seem strange to people who are used to the idea of therapy happening in person. You can also choose to talk to your therapist via text, phone, video chat, or messaging.

Below are some questions related to this topic:

Is loss of appetite a symptom of anxiety?
How can I get my appetite back with anxiety?
Should I force myself to eat if I have no appetite?
Can anxiety cause loss of appetite for weeks?
How will you know that you are suffering from anxiety?
What foods to avoid if you have anxiety?
How long can anxiety last?
How do you eat with anxiety?
Can depression make you lose appetite?
How can I get my appetite back?

Read below for some reviews of BetterHelp counselors, from people experiencing similar issues.

Counselor Reviews 

“Natasha has given me realistic and helpful tools for improving my anxiety and self-esteem. She has a keen ability to shift my perspective when I am intensely worrying about something. And I see a difference in the way I handle my anxiety the last few months. I highly recommend Natasha!”

“An amazing therapist that really listens to what I’m saying and gives me sound advice. Kris has upped my confidence in my own ability to control my anxiety, something I didn’t think was possible. Im incredibly thankful and grateful.”

Mind-Body Wellness - How To Navigate Loss Of Appetite Because of Anxiety

Hopefully, this article has helped you understand that our mental and physical health are closely related, and how anxiety can impact your physical self, including causing a loss of, decreased, or no appetite. It’s critical to take care of your mental health, as it can impact your physical health. Not eating or experiencing a loss of appetite as a result of anxiety can cause many problems for you. Learning more about the research of how diabetes plays a role, as well as other illness or diagnosis, can help you understand anything that is going on in your body, and what your rights are to addressing it.

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