4 Tips for Nourishing Your Body When You Feel Too Anxious to Eat
Anxiety and lack of appetite often go hand in hand. A recent study suggests that up to 40% of individuals report a decrease in appetite during periods of anxiety and stress. This is because anxiety has been linked to nausea, GI distress, restlessness, distractibility, and hormone dysfunction, all of which interfere with appetite and regular eating. Namely, when your body is in “fight or flight,” you are less likely to be attuned to your hunger cues.
This blog post offers 4 tips for making sure that your body is nourished (plus a bonus tip!) even in seasons of high stress and anxiety:
1 - Eat whatever sounds even slightly appetizing or tolerable.
Many people feel pressure to eat “perfect” meals with an ideal balance of protein and vegetables. A lot of clients have told me that they feel so overwhelmed by putting together the perfect meal, that they end up feeling paralyzed and then not eating anything at all. It’s important to remember that the foundation of good nutrition is simply eating enough. Incorporating nutritient-dense foods and a regular schedule is just the icing on the cake. If you feel like the only thing you can stomach is a pack of goldfish or a premade protein shake, that’s fine. Eating something is better than eating nothing, especially when your body is already in fight or flight.
Figure out what you can tolerate. Plain foods? Soft foods? Liquid foods? Comfort foods? Whatever you feel like you can stomach- stick with it for now.
2 - Consider eating on a schedule.
If you are one of those people who forgets to eat because you are constantly in a fast-paced anxious state, you might try setting timers on your phone reminding you when to eat. Your hunger and fullness cues can only re-regulate when you are eating consistently.
“Mechanical eating” is a phrase we use to discuss eating when you aren’t exactly hungry, and it doesn’t feel particularly satisfying. In fact, it can be really hard to eat mechanically when you have no appetite. That said, mechanical eating is sometimes necessary for stabilizing the body and mind. Inconsistent eating can also increase GI distress, headaches, dizziness, and other health concerns.
Create a realistic routine for getting meals and snacks in throughout the day. You can utilize reminders in your phone, sticky notes, planners, etc. to stay on track.
3 - Catch yourself at a calm moment.
Even if you don’t feel true hunger, capitalize on moments when you are not nauseous or anxious and sit down for a bite to eat. Your body is more likely to reap the benefits of the food you are eating if your body is in a calm, relaxed state.
If you notice that you have some down time and feel at peace, consider grabbing a snack and eating it mindfully- even if you don’t feel a lot of physical hunger in the moment.
4 - Utilize healthy distractions while eating.
Although the goal is to be able to mindfully enjoy a variety of foods one day, it is more than okay to utilize distractions as you build up to that. Play a game, FaceTime a friend, or get absorbed in a TV show while you are sitting down to eat. This helps you focus your attention on something other than your anxiety and how nauseous or not-hungry you may feel in the moment.
Distraction can help us get over the initial hump of eating. However, it is important to note that there is a difference between distraction and avoidance, and it is unhelpful to consistently avoid our thoughts & emotions around food.
Bonus tip - Think critically about your relationship with food.
Last but not least, it is important to dig deep and explore your relationship to food. Is it truly just anxiety that is getting in the way of eating, or is there a body image concern as well? Maybe there is a sensory aspect in your aversion to food? If you feel like there are more pieces to the puzzle, it is important to connect with a licensed therapist and/or registered dietitian.
If you are seeking help in managing your relationship to food and anxiety, please reach out to me at eada@morningbirdtherapy!