How Anxiety Messes with Your Eating Habits (and How to Fight Back)
Anxiety and Your Appetite: It’s Complicated
When stress hits, our brain goes into fight-or-flight mode. Your body releases a cocktail of hormones like cortisol and adrenaline. Cortisol is basically that friend who hypes you up to eat an entire tub of ice cream because “you deserve it.”
On the flip side, some people lose their appetite completely. Their stomach turns into a tight knot, making food the last thing on their mind. It’s like anxiety hijacks the hunger signals and leaves you on a liquid diet of overpriced boba.
Science Backs This Up:
Studies show that elevated cortisol levels are linked to increased cravings for sugary and fatty foods. (Harvard Health, 2021)
Emotional eating is often used as a coping mechanism to soothe stress, according to the American Psychological Association.
Signs Your Anxiety is Invading Your Plate
Not sure if anxiety is meddling with your meals? Look out for these signs:
Emotional Eating: You’re not hungry, but stress is screaming for a snack. You find yourself raiding the fridge like it’s a treasure chest.
Skipping Meals: Your anxiety levels are sky-high, and food feels like an impossible task. You’re running on fumes.
Caffeine Overload: Who needs sleep when you can chug three cups of kapeng barako? (Spoiler: Your nervous system disagrees.)
Fight Back: Tips to Keep Anxiety From Controlling Your Eating
1. Eat Mindfully (No, Really)
Mindful eating means actually paying attention to what’s on your plate. Savor that bowl of sinigang instead of scrolling through TikTok mid-bite. Notice how your body feels. Full? Happy? Ready for round two?
2. Balance is Key
Ditch the all-or-nothing mentality. You don’t have to survive on kale smoothies alone. Enjoy your lechon kawali, but maybe pair it with a side of ensaladang talong. Your body and brain will thank you.
3. Stay Hydrated
Water is underrated. Dehydration can mimic anxiety symptoms, making you feel even more on edge. Keep a tumbler handy and sip away. Bonus points if it has stickers of your favorite K-pop group.
4. Get Moving
Exercise isn’t about punishing yourself for that extra serving of halo-halo. It’s about those sweet, sweet endorphins. Even a 15-minute dance party in your living room can help shake off the anxious vibes.
5. Breathe and Be Kind to Yourself
Anxiety can be brutal, but self-compassion goes a long way. Practice breathing exercises. Meditate. Journal. Or just scream into a pillow — whatever works.
In the Filipino Context: Comfort Food with a Twist
We love our comfort food, and it’s okay to indulge. But balance it out! Here’s how:
Swap out white rice for brown rice or quinoa for extra fiber.
Craving fried food? Air-fry that bangus instead.
Sneak some malunggay into your smoothies or omelets — it’s a superfood powerhouse.
And if anxiety still feels like it’s winning, there’s no shame in seeking professional help. The Philippine Mental Health Act (RA 11036) encourages mental health awareness and support. Counseling and therapy are valid options, and so are support groups.
Or get in touch with In Touch Community Services https://in-touch.org
Final Thoughts
Your relationship with food doesn’t have to be a constant battle. With mindfulness, balance, and a little bit of patience, you can break free from anxiety’s grip.
And hey, next time anxiety tries to convince you that a whole tub of ube ice cream is the answer, maybe pause, take a breath, and decide if that’s what you really need.
You’ve got this.
P.S. Have any go-to comfort foods or anxiety-busting tips? Share them in the comments. Let’s turn this blog into a stress-free zone!
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