Can Stress Cause Eating Disorders? Understanding The Connection

Stress can affect the mind and body in complex ways, often influencing appetite and eating habits. These effects may be especially pronounced in certain individuals. Many people experience strong cravings for so-called “comfort foods,” which can lead to overeating or binging. For others, stress may trigger undereating, whether due to appetite loss or a desire to regain control through food restriction.

Here, we’ll delve into the connection between stress and eating disorders, examining how stress influences appetite and eating behaviors and how it can potentially contribute to the onset of disorders like anorexia nervosa and binge eating disorder. 

Can stress cause eating disorders? 

Stress can trigger disordered eating habits, which, if left unaddressed, can develop into an eating disorder. To understand why, it can be helpful to understand how stress can disrupt eating patterns—stress hormones can cause some people to lose their appetite, while others may experience intense cravings for comfort foods, potentially leading to under- or overeating. 

Sometimes, effective stress management can be enough to improve eating patterns and lessen the risk of an eating disorder. However, when disordered eating behaviors become frequent or persistent or when these behaviors begin to affect mental and physical health, it can be a sign that the issue has escalated into a more serious condition.

How does stress affect eating habits?

Stress releases a cascade of hormones in the body, which can impact eating patterns in profound ways. However, the effects can vary significantly between individuals—some people may be prone to overeating due to stress, while others may undereat. Here’s a closer look at how stress can affect appetite and eating patterns:

Influences food choices

For many, stress can trigger intense cravings for certain types of foods. Often these foods are hyperpalatable (i.e., sweet, salty, or greasy). These rich foods can stimulate reward pathways in the brain, providing temporary relief from stress. Over time, the brain may start associating these foods with comfort, potentially leading to compulsive or binge eating behaviors.

Alters hunger and satiety signals

Weakens impulse control

While flexible food restraint can be beneficial, rigid dieting practices may backfire under stress—people who actively try to lose weight may experience a loss of impulse control when they're under stress. Rather than limit their food options, they may experience increased “food noise” or find it difficult to resist temptation.

Interferes with sleep

Research has repeatedly highlighted the connection between sleep and metabolic health, showing that insufficient sleep can disrupt metabolic processes, influence appetite, and increase the risk of obesity and related diseases. This may be because  disrupts your body’s stress response system, leading to changes in cortisol, ghrelin, leptin, and insulin sensitivity.

What is stress-induced anorexia?

Stress-induced anorexia is a condition where severe stress causes a significant loss of appetite, leading to reduced food intake. Over time, this can cause nutritional deficiencies and weight loss. However, this condition is distinct from anorexia nervosa, which is a mental disorder characterized by an intense fear of weight gain.

While stress-induced anorexia and anorexia nervosa may be distinct conditions, stress may trigger or worsen anorexia nervosa. For example, weight loss may begin due to a natural appetite loss during a stressful period and then gradually develop into more restrictive eating practices fueled by concerns about body image. 

Emotional eating: A response to stress

Emotional eating occurs when individuals turn to food for comfort rather than to satisfy hunger. While not universal, it can be a common stress response that is triggered by the release of stress hormones like cortisol, which can influence appetite and cravings. 

During times of stress, the brain's reward system may seek out the pleasure that certain foods, often high in sugar or fat, can provide. This behavior can create a temporary sense of relief, but over time, it may lead to unhealthy habits and metabolic issues. In some cases, emotional eating can develop into an eating disorder called binge eating disorder.

Understanding binge eating disorder (BED)

Binge eating disorder (BED) is characterized by recurrent episodes of eating large quantities of food in a short period. Individuals living with binge eating disorder may experience strong compulsions to eat, often eating to the point of physical discomfort, followed by periods of shame or guilt. It’s not uncommon for those with BED to eat in secrecy or attempt to hide their eating habits.

Emotional eating vs. binge eating disorder

Emotional eating may involve, for example, treating oneself to ice cream or making a comfort meal. Binge eating, on the other hand, generally involves eating large quantities of food, often coupled with a sense of loss of control. While stress or other psychological challenges may sometimes trigger emotional eating—or even overeating—binge eating disorder tends to be persistent, often leading to severe health issues.

Tips to manage stress eating

If you’re prone to stress eating, there are steps you can take that may help to reduce stress, which may help you improve your eating habits. Here are some tips to consider:

1. Recognize your triggers

A good first step may be to identify the situations and emotions that cause you to engage in emotional eating. You might consider keeping a journal to track patterns and become more aware of when stress eating is likely to occur. With an understanding of your triggers, you may feel more equipped to make mindful decisions about how to cope with stress.

2. Set boundaries

It may help to set boundaries around food, such as by choosing not to buy the types of food that trigger overeating, maintaining regular mealtimes, or deleting food delivery apps. While such boundaries can be helpful, it may also be important to avoid overly restrictive eating practices, as these can sometimes backfire and lead to overeating.

3. Seek healthier coping mechanisms

With an understanding of your triggers, you may be better equipped to establish healthier ways of coping with stress. For example, if work stress drives you to stop for fast food on the way home, you might instead commit to going for a hike or calling a friend after work. You might also consider stress management strategies like meditation or deep breathing to help you cope in the moment.

4. Practice mindfulness 

Mindfulness can help you become more aware of your eating habits and the emotions driving them, which may allow you to feel more in control of your eating habits. With mindfulness, you might find it easier to recognize when you're eating out of stress or emotion rather than hunger, which can lead to healthier choices.

5. Stay active to maintain mental health

In addition to helping to regulate appetite and sleep patterns, exercise releases mood-boosting endorphins, which are known to . You might try to get at least 30 minutes of moderate exercise per day. If possible, it can help to use exercise as a replacement behavior—rather than turning to food when feeling stressed or emotional, you might try engaging in physical activity.

6. Prioritize good sleep

Lack of sleep can exacerbate stress and increase the likelihood of stress eating. Research has repeatedly demonstrated a correlation between sleep deprivation and increased food consumption. You might try to practice good sleep hygiene, aiming for seven to nine hours of quality sleep each night.

7. Plan balanced meals and snacks

While stress and hunger can trigger cravings, having balanced meals and snacks close at hand may help you make more mindful choices and prevent compulsive eating. Consider preparing some nutritious meals ahead of time, focusing on plenty of protein and healthy fats to help keep you full, energized, and clear-headed.

Mental health support for stress and disordered eating

If chronic stress is affecting your eating habits, it may be worth considering therapy. A therapist may be able to help you identify situations and emotions that may be contributing to disordered eating patterns. Therapy may also provide you with healthy stress management practices and mindfulness techniques to help you gain mindful control over your habits.

If you don’t feel comfortable with traditional in-office therapy at this time, you might consider online therapy. With online therapy, you can attend weekly online therapy sessions with a licensed therapist who has experience treating stress and eating disorders. 

Virtual therapy has been found to be just as effective as in-person therapy, and may be an option for those seeking an affordable and convenient alternative. With additional features like guided journaling and classes, you may make progress faster with your concerns about stress and eating disorders.