An exam, a deadline, an argument, bad news. In anxious moments, lots of people head to the kitchen without being hungry at all. Food calms you for a few minutes, then guilt arrives, which creates more anxiety.
Signs it's anxiety, not hunger
- You eat fast, barely tasting the food.
- The urge shows up together with a thought or a worry.
- You keep eating even when you're full.
- Guilt or regret comes afterwards.
First aid in the moment
- Stop and name it: "I'm anxious, not hungry". Just saying it weakens the urge.
- Breathe slowly for a minute: in for 4 counts, hold for 2, out for 6.
- Change places: leave the kitchen, splash water on your face, walk around the block.
- Write down what's worrying you: getting it out of your head and onto paper helps calm down.
- If you still want to eat, eat on purpose: one portion, on a plate, sitting down.
When to get help
If you often eat large amounts while feeling out of control, or if anxiety gets in the way of your life, see a psychologist or doctor. It can be treated, and it isn't a lack of willpower.
In BoraSOS helps you tell hunger from craving and offers a 2-minute plan to get through the peak.
This content is for information only and doesn't replace advice from a doctor or dietitian.
