Whenever I’m worrying about meeting a work deadline or spiraling over some friendship drama, eating becomes a total afterthought. Sometimes it’s because my belly feels weirdly full (even if I haven’t eaten in hours), making my usual lunchtime egg-and-hot-sauce bagel suddenly unappetizing. Other times, my anxiety is so all-consuming that I get super nauseous.
There are a lot of ways stress can wreak havoc on your physical health, and while it hits the ol’ GI system particularly hard, the resulting symptoms are different for everyone. And that’s certainly true when it comes to hunger: “The impact of stress on appetite is very complex and varies by individual,” Christina Gentile, PsyD, board-certified clinical health psychologist specializing in digestive diseases at UCLA Health, tells SELF.
Some people, for instance, feel extra snacky when they’re anxious because cortisol (the “stress hormone”) can make you crave quick sources of energy (namely, carbs), she says. Others may lose their appetite altogether since other hormones your body releases under stress (like adrenaline and corticotropin-releasing hormone) can suppress hunger, research shows. “People may also have stress-reactive gastrointestinal symptoms, such as nausea, pain, or an upset stomach, which can make it physically challenging to eat,” Dr. Gentile adds.
It’s not the end of the world if you occasionally delay your breakfast or dinner until you’ve calmed down. But skipping meals can lead to mood changes, fatigue, and even more nausea. So how can you dig into that ham and cheese panini, say, when nothing (not even the smell of perfectly golden bread) is appealing? Dr. Gentile has three tips to help make sure you’re getting the nutrients you need—without making your tummy troubles worse.
1. Before you eat anything, calm your nerves with this quick breathing exercise.
The main reason short-term stress can be an appetite killer, according to Dr. Gentile: Unnerving situations (like an upcoming job interview or your first date in years) activate your sympathetic nervous system, which controls the “fight or flight” response and slows down digestion. To counter that, you can try diaphragmatic breathing, also known as deep or belly breathing, which activates your parasympathetic nervous system, and can help you shift into “rest and digest” mode.
Dr. Gentile likes this tactic because you can use it pretty much any time and anywhere, it only takes a few minutes, and it’s been scientifically shown to lower stress. All you have to do is sit or lie down, placing one hand on your stomach just below your ribs and the other on your chest. Then you simply inhale deeply through your nose and feel your belly push your hand out—without moving your chest—and exhale through closed lips (as if you’re whistling). Practicing this for five minutes or so should help your mind and gut chill out, she says.
2. Plan ahead by stocking up on ready-to-go, simple foods.
When I’m knee-deep in my tax returns or reeling from a tense argument with my partner, not only do I physically not feel like eating, but cooking dinner sounds like an unbearable chore. Rather than resigning myself to an empty stomach, though, Dr. Gentile suggests a smarter approach for these overwhelming moments: keeping convenient and relatively plain foods on standby.
In these situations, finding a balance between options you’ll enjoy and what’s easy on your body is key. So you might want to skip a greasy quesadilla (which can feel heavy in your belly) or something with a ton of fiber like a big ol’ salad (which will put your digestive system to work). Instead, Dr. Gentile recommends nibbling on bland but still satisfying snacks or mini-meals, like yogurt with fresh fruit and granola, cut-up veggies with your fave hummus, chicken with rice or quinoa, or some trusty crackers and peanut butter. (And if you need more inspiration, my personal go-to’s are tofu with soy sauce, overnight oats, or a banana shake with almond milk.)
These options may not sound the most exciting or filling, but still: Having some easily accessible and tummy-friendly bites on standby or meal-prepped in your fridge makes it more likely that you’ll eat something, Dr. Gentile says.
3. Don’t multitask while you eat.
Whatever meal or snack you choose, try to “silence your notifications, close your computer, and sit down when you eat,” Dr. Gentile recommends. In other words, avoid the temptation to squeeze in quick bites during a virtual work meeting, for example, or chow down while checking your emails—and try your best to slow down.
Shoveling food in your face while you’re distracted is a surefire way to increase stress and upset your stomach even more, Dr. Gentile says. Instead, she suggests shifting your attention to what’s on your plate—the saltiness of your popcorn, say, the comforting warmth of your steamed white rice, or the crunchiness of your ripe apple—and taking your time while you eat it.
First of all, research shows that thoroughly chewing your food stimulates the release of digestive enzymes in your saliva, which break down food particles into smaller pieces that are easier for your stomach to metabolize. (Taking large, fast bites, on the other hand, can cause acid reflux, as SELF previously reported, and worsen any existing nausea or belly discomfort.) Beyond that, mindful eating can divert your attention away from distressing thoughts and (like the diaphragmatic breathing we just mentioned) trigger your body’s “rest and digest” response, Dr. Gentile adds.
Oh, and one last thing to keep in mind: While the above advice can come in handy for the occasional nervous moment, if stress is regularly killing your appetite, you should see a primary care doctor. They can screen you for an anxiety disorder (which can put you in fight-or-flight mode on the regular) and determine if your gut issues are a symptom of some other medical condition (like gastroparesis, which happens when the stomach can’t properly empty ingested food into the small intestine).
It might also help to see a therapist, who can suggest research-backed, healthier tools for coping with stress, so that you don’t have to rely solely on bland crackers and applesauce when your stomach is in knots.
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