Can Mental Health Conditions Cause Anxiety After Eating?
Food nourishes your body, gives it energy for the day ahead, and can keep you feeling strong and healthy. Food can also be comforting in times of distress, known as emotional eating. However, there are times when eating may cause stress or anxiety symptoms.
If you've experienced anxiety after eating or have had a panic attack related to food, you might feel confused or unsure why it's occurring. Understanding why this emotional response can occur and how to proceed may be beneficial when considering your challenges with food or food-related anxiety.
This article explores why you might be feeling anxious after eating, what you can do if foods often trigger anxiety or panic attacks, and how medical advice from a mental health professional might be beneficial.
What is anxiety and what are its symptoms?
Anxiety symptoms include a feeling of fear, unease, dread, or impending doom that people can experience for various reasons. While experiencing occasional moments of anxiety may be normal, individuals with an anxiety disorder, such as generalized anxiety disorder or social anxiety disorder, feel anxious persistently. An anxiety disorder can cause significant disruptions in daily life. Anxiety disorders are common, and more than 40 million adults in the US are diagnosed with one.
What are some possible reasons for anxiety after eating?
The physical effects of certain foods
One reason you may be feeling anxiety after a meal is because of their physical effects, as certain foods can cause some to experience anxiety symptoms.
In addition, some physical symptoms after consuming food may cause anxiety, such as indigestion. Indigestion or other problems with the digestive system may cause bloating, heartburn, chest pain, acid reflux, or other uncomfortable symptoms, which could contribute to anxiety.
If you are experiencing hypertension or high blood pressure from your diet, you may also experience anxiety due to your increased heart rate.
Shame or fear surrounding food due to mental health conditions
Some individuals may experience shame or fear after consuming food. These feelings might arise due to negative past experiences with food or mental health conditions like an eating disorder. For example, suppose a person has distressing memories about choking on a meal, getting food poisoning, or getting into a heated argument while eating in public. In these cases, they may begin feeling anxious about eating due to fear of such an experience happening again, or the association certain foods have to that prior distressing experience.
Similarly, mood disorders like bipolar disorder can be related to food-related anxiety as mood swings and fluctuations in self-esteem can lead to periods of overeating or restrictive eating, further exacerbating anxiety around food.
In addition, some individuals with social anxiety disorder may experience anxiety after consuming food in front of others. Shame can also be prevalent in individuals with eating disorders or body dysmorphic disorder, which can involve shame surrounding the body.
Eating disorders
If you are experiencing a crisis related to an eating disorder or would like further resources, contact the ANAD Eating Disorders Helpline at 1-888-375-7767 from Monday through Friday, 9 am to 9 pm CT.
The presence of an eating disorder is one explanation for feelings of anxiety related to foods. There are several eating disorders in the DSM-5, all involving varying degrees of emotional and physical concerns. For instance, for those experiencing symptoms consistent with a binge eating disorder, feelings of anxiety can come from internal guilt or shame following a binge. Those who purge binges by throwing up have symptoms consistent with bulimia nervosa.
For some, these maladaptive habits might develop as a coping mechanism for unsettled surroundings. Consuming excess food, restricting calories, or binging and purging are actions that can be controlled. However, this behavior is often harmful to the individual and can have severe consequences, such as illness or death.
Over time, these maladaptive eating patterns may lead to serious medical issues such as malnutrition, conditions affected by low blood sugar, organ damage, and anemia. Eating disorders are particularly prevalent in teenagers and young adults. The causes of these eating disorders are numerous, and it can be challenging to determine what sparked certain behaviors in certain people.
If you are experiencing symptoms of an eating disorder, reach out for professional support as soon as possible. Many support options are available for these mental health challenges; you don't have to go through treatment alone.
Medical concerns
If you have anxiety after eating, a doctor might try to explore and rule out any potential medical concerns. Feelings of anxiety could be warning signs for allergies, specific food intolerance, or potential food sensitivities. They could also be related to a condition like gastroesophageal reflux disease (GERD) or reactive hypoglycemia, which is often due to low blood sugar and spikes in insulin production after consuming foods high in sugar or processed carbohydrates. Some foods can cause anxiety in certain people because of how they react to the chemicals in the individual's body. However, many people aren't aware of food's effects on their bodies. Once potential medical issues are out of the way, your doctor can begin looking at other possible causes of your anxiety.
How to address anxiety after eating and improve mental health
If you are experiencing anxiety after consuming food, it can feel frustrating, but you are not alone. You can get support, find coping strategies, and address these concerns in numerous ways, including but not limited to the following.
Speak to a doctor about your anxiety, eating disorder, or symptoms
Before taking extra steps, talking to your doctor about your symptoms may be beneficial. There are many possible reasons for anxiety or uncomfortable feelings, so ensuring you're not experiencing a physical illness can help you stay safe. Your doctor can assist you in developing the proper treatment plan, and they might refer you to another professional depending on your situation. Your doctor might also be able to provide you with medically reviewed sources to find additional information about your concerns.
Try self-care for anxiety disorder
In addition to seeing a doctor, if you are experiencing severe anxiety levels or panic attacks, consider taking steps to reduce these symptoms and calm your nervous system. Self-care can include the following activities:
- Meditating
- Yoga
- Mindfulness
- Spending time in nature
- Journaling
- Avoiding substance use
- Practicing sleep hygiene
The methods that work for one person in managing their anxiety may not work for someone else. You might have to try a few different techniques before you find the ones that are best for you.
If you are struggling with substance use, contact the SAMHSA National Helpline at 1-800-662-HELP (4357) to receive support and resources. Support is available 24/7.
Treatment for anxiety disorder & eating disorder: seek a therapist for better mental health
Talking to a licensed therapist might also help you unpack the mental and emotional concerns around anxiety after eating and find ways to address them with professional support. Your therapist may have you start keeping a food diary to log what you eat and how it makes you feel. In many cases, your therapist may use cognitive-behavioral therapy (CBT), which is widely considered to be an effective method of treatment for eating disorders. CBT addresses underlying misconceptions or unwanted thought patterns, such as negative thoughts about food, your body, or eating.
Individuals with anxiety may find some parts of seeking therapy intimidating, such as commuting to a new place, waiting in a busy office, or interacting with new people. With online therapy through a platform like BetterHelp, you can match with a therapist online and have therapy sessions from the comfort of your home or wherever you have an internet connection. Being able to meet with a therapist in a safe, controlled environment may help you feel more comfortable talking about your symptoms.
Effectiveness of online treatment for mental health concerns
In addition, research has shown that online interventions can be as effective as in-person options. For example, one study analyzed the effectiveness of online treatment for common mental health disorders, including anxiety and eating disorders. Researchers found that these online interventions successfully reduced symptoms and were effective after treatment overall.
Takeaway
There are several reasons an individual might experience anxiety after eating, such as the physical effects of certain foods, anxiety eating in front of others due to social anxiety disorder, the presence of an eating disorder, or a medical concern. If you're experiencing this symptom, consider discussing your concerns with your doctor. For further support in addressing anxiety, you can reach out to a therapist online or in your area at any time.
Is it possible to have anxiety after eating?
Anxiety symptoms often appear without warning but for some individuals, one of the potential triggers is eating. This can be difficult as eating is an unavoidable trigger.
Is eating disorder connected to anxiety disorder?
According to research, disordered eating is often comorbid (co-occurring) with other mental health conditions including depression and anxiety disorders.
Can blood sugar cause eating anxiety?
Eating foods that are high in sugar or caffeine may directly affect your eating anxiety. While they may not be the root cause, some foods worsen anxiety by triggering hypoglycemia. When a food has too much sugar, the body releases a flood of insulin which can cause symptoms like a racing heart, shakiness, and dizziness. A study published in the American Journal of Clinical Nutrition found that hypoglycemia symptoms improved when certain dietary modifications were made. Some of these dietary changes include: replace white bread with whole grain bread, avoid fruit juice and processed foods, and steer clear of caffeine alcohol whenever possible.
How can I control my blood sugar and anxiety after eating?
You can avoid some of the more severe symptoms of after-eating anxiety when you eat healthy. Experts recommend avoiding food additives and partially hydrogenated oils when possible as some people have a sensitivity to these. They also recommend eating lots of foods with fiber and protein, and limiting white flour and sugar. Drink water throughout the day, and try to eat smaller meals 4-5 times a day.
Can anxiety be triggered by food?
Yes, some people experience anxiety symptoms after eating. This can be due to a number of factors, including physiological reactions to certain foods, body image issues, experiencing food-related trauma, or a psychological reaction to discomfort after eating.
Why do I feel shaky and weak after eating?
There can be a number of reasons that you may feel shaky or weak after eating. See your healthcare provider to eliminate any possible medical reasons for this reaction first, and if they continue despite a clean bill of health, you may be experiencing some form of anxiety. If this is the case you can seek professional help from a mental healthcare provider to get relief, as anxiety can be easily and effectively treated in most people.
How can I calm my anxiety fast?
The most effective way to manage anxiety the moment it occurs is to do a grounding activity or a mindfulness practice like deep breathing. These techniques can produce a calming effect by bringing your mind into the present moment and breaking the cycle of anxious thoughts.
What foods are good for mental health?
Healthcare providers are starting to branch into a more holistic way of looking at diet, including its effects on the gut-brain axis. For overall health and well-being, many dieticians recommend avoiding trans fats, food additives, and too much sugar or caffeine. Rather, they recommend focusing on getting nutrition from a wide variety of fruits and vegetables, legumes, lean meats and fish, and healthy fats.
How do you calm a nervous digestive system?
If you find that you have symptoms of anxiety after eating such as a rapid heartbeat, shallow breathing, sweating, or shakiness, you can try some techniques to improve symptoms. Try to eat smaller meals throughout the day, as becoming too full may impede breathing and trigger anxiety. Lower or eliminate caffeine and alcohol intake, and stay hydrated with water. Mindfulness exercises may also help reduce anxiety when it occurs.
How do I stop anxiety from eating?
Certain lifestyle habits can help reduce anxiety symptoms, including:
- Getting regular exercise
- Spending time outdoors when possible
- Eating balanced meals
- Maintaining strong social connections with loved ones
If after implementing these strategies you still find that your anxiety is interfering with your quality of life, you can seek help from a licensed therapist. They may be able to help you identify the root cause of your anxiety, and offer tools to manage symptoms.
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