Episode 26
Overeating and Anxiety: What’s The Connection [Ep 26]
We're diving into the connection between overeating and anxiety, exploring why so many of us reach for snacks and comfort foods when stress hits hard. If you've ever found yourself rummaging through the pantry late at night, seeking solace in cookies or ice cream, you're definitely not alone. This episode highlights that these cravings often stem from our bodies' natural responses to anxiety, as we look for ways to soothe discomfort. We’ll talk about how cortisol spikes during anxious moments can increase our appetite, especially for high-sugar and high-fat foods, and why it’s crucial to approach our eating habits with understanding rather than self-criticism. By recognising this connection, we can start to implement healthier coping strategies and find a balance that allows us to feel calm and in control.
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Transcript
You're listening to the Peace With Anxiety Podcast.
Speaker A:I am your host, Irene Evangelo, Anxiety counselor and clinical hypnotherapist.
Speaker A:I'll be coming to you every week to share actionable tips, simple strategies and useful resources to help you break free from high function anxiety.
Speaker A:We'll be covering how to recognize and understand your anxiety, strategies to change your thoughts and feelings, and ways to implement long lasting change.
Speaker A:If you are trying to overcome people pleasing behaviors, navigate anxiety, living in self doubt or something else keeping you stuck, then you are in the right place.
Speaker A:I know that you are ready to get to the next level of your life feeling free, calm, confident and in control.
Speaker A:So let's get started.
Speaker B:Hello and welcome back to the Peace With Anxiety Podcast.
Speaker B:My name is Irene and I am an anxiety counselor and RTT therapist and I have my brand new Peace with Anxiety program where I'm teaching high achieving women like you how to overcome overwhelming anxiety naturally and how to start feeling calm, confident and grounded in their lives.
Speaker B:So today we are talking about the connection between overeating and anxiety.
Speaker B:And if you ever found yourself reaching for snacks or sweets when you're feeling anxious, just know that you're not alone.
Speaker B:Usually you get those cravings late at night and you're feeling a knot in your stomach.
Speaker B:So you find yourself opening the fridge and rummaging through the pantry looking for something, anything that might make you feel a little bit better.
Speaker B:So you reach for those cookies, that bag of chips, or maybe some ice cream.
Speaker B:And for a brief moment, as you take that first bite, you feel a sense of relief.
Speaker B:It's like a small comfort blanket wrapping around you and shielding you from the anxiety and the stress storm.
Speaker B:But then after a while, you might start to feel guilty or angry with yourself, or even more anxious than before.
Speaker B:So this episode is all about understanding that connection with compassion and empathy.
Speaker B:Because what you're experiencing is a common response to anxiety.
Speaker B:And it's something so many people go through.
Speaker B:It's not about willpower or self control.
Speaker B:It's about recognizing the ways our bodies and minds seek comfort in times of stress.
Speaker B:So when we are anxious, our bodies and minds are in a heightened state of stress, looking for ways to soothe the discomfort.
Speaker B:And food, especially comfort food that is high in sugar and fat, can provide that temporary sense of relief.
Speaker B:But why do we turn to food when we're anxious?
Speaker B:And how can we approach this behavior with kindness and curiosity rather than self criticism?
Speaker B:So let's dive into why anxiety can lead us to overeat.
Speaker B:Well, first of all, when you're anxious, your body releases cortisol, which is a hormone that can increase your appetite, especially for comfort foods like sweets and carbs.
Speaker B:And these foods might provide that temporary relief.
Speaker B:But it's important to understand that this is a natural response.
Speaker B:Your brain is wired in a way that is gonna do everything it can to move you away from pain and towards pleasure.
Speaker B:So your body is just trying to help you feel better, even if the method isn't always the healthiest.
Speaker B:Another reason is that food often serves as an emotional buffer.
Speaker B:When you're feeling overwhelmed with anxiety, eating can feel like a way to soothe yourself and create a moment of peace.
Speaker B:And this is especially true if you don't have any other coping strategies in place.
Speaker B:So seeking comfort in food is a common reaction and doesn't mean that you're weak or lacking self control.
Speaker B:Now, another reason is that many of us have learned to associate food with comfort and from a young age.
Speaker B:So whether it was given to us as treat to cheer us up, or using snacks as reward, these patterns can stick with us into adulthood.
Speaker B:So recognizing the why these patterns is the first big step towards changing them.
Speaker B:Now, let's talk a little bit about some common triggers that might lead to overeating when you're feeling anxious.
Speaker B:And this is not a comprehensive list.
Speaker B:It's just a few of the triggers that many of my clients have identified while we were working together.
Speaker B:So the first one is high pressure environments, tight deadlines, or significant major changes in your life that can all trigger anxiety.
Speaker B:And during these times, turning to food can feel like a way to regain some control or comfort.
Speaker B:Another trigger is feelings of loneliness, sadness, or frustration.
Speaker B:When those emotions are high, your defense is lower, so it makes it harder to resist the cravings.
Speaker B:Another trigger is social events or family events that can be very stressful for many of us.
Speaker B:And the pressure to fit in or the fear of being judged can lead to overeating as a way to cope with the anxiety of of the situation.
Speaker B:Now, another trigger is that when you're feeling anxious, it's easy to fall into a cycle of negative self talk that often leads to feelings of inadequacy or low self worth.
Speaker B:So overeating becomes a way to numb those painful feelings.
Speaker B:Now, understanding the connection between overeating and anxiety is crucial, but let's talk very briefly about what you can do to manage both with compassion and empathy.
Speaker B:The first thing you can do is to practice being present while you eat.
Speaker B:So pay attention to the the taste of the food, the texture and the smell.
Speaker B:And this can help you enjoy your meals more fully and recognize the signs that you're satisfied.
Speaker B:Another way is to find alternative ways to cope with the anxiety.
Speaker B:So this might include exercise, journaling or engaging in a hobby.
Speaker B:These activities can provide a healthy outlet for your stress.
Speaker B:Another way is to create a routine that includes regular meals and snacks, so avoid skipping meals and following a balanced diet.
Speaker B:Now one very important thing you can do is to reach out for help.
Speaker B:Talking to a therapist or a counsellor can provide you with strategies to manage anxiety and develop healthier eating habits that are relevant to you.
Speaker B:There is no one size fits all and remember that it is okay to seek comfort in food occasionally.
Speaker B:And if you find yourself consistently turning to food to cope with the anxiety, it's really important to approach this behavior with kindness, understanding and curiosity.
Speaker B:Because by recognizing the connection between overeating and anxiety, you can take steps towards healthier coping strategies and a more balanced life.
Speaker B:Now I know how tough it can be to struggle with overeating and anxiety, and if you're looking for more support or personalized guidance, then the Peace with Anxiety program is exactly for you.
Speaker B:And together we work for four months towards understanding, changing and finding balance and peace in your life.
Speaker B:So if you want more information, click the link in my show notes to find out more or go to irenevangelotherapy.com PeaceWithoutAnxietyProgram and as always, thank you for listening and be kind with yourself.
Speaker B:You deserve to feel calm, confident and in control of your life.
Speaker B:Until next time, take care.
Speaker A:Thank you for listening to the Peace With Anxiety podcast.
Speaker A:If you found any value in today, I would really appreciate if you would leave me a review and share this episode on your Instagram story tagging me in Irene the anxietytherapist Also, make sure you subscribe to this podcast so you don't miss an episode.
Speaker A:All the links are found below in the show notes.
Speaker A:Thank you for listening and I look forward to seeing you the next episode.
