How to control anxiety to eat

Surely at times you have felt an irrepressible desire to eat and, normally, the food that we want is not usually very healthy: a piece of cake, a slice of pizza, a chocolate bonbon, and so on. This hunger is not a physiological hunger but is, rather, a psychological hunger caused by anxiety.

In this article we want to show you how to control your anxiety about eating by giving you some simple tricks that will help you curb your desire to eat anything.


  1. The urge to eat.
  2. Cut down on sugar.
  3. Drink water.
  4. Take care of your pantry.
  5. Eat 5 times a day.
  6. Do exercise.
  7. Creativity in the kitchen.
  8. Distract yourself.
  9. Rest at night.

The urge to eat.

Stress, boredom, or personal problems can make us anxious; This state of mind alters our mind and our nerves, which can lead to an anxiety attack that is very dangerous for the heart; For this reason, it is important to learn to avoid anxiety.

One of the signs of anxiety refers to the act of eating: if you have an uncontrollable desire to eat sweet, or an irrepressible desire to eat a whole pizza with salami without being just hungry, the anxiety is most likely what is causing you these food cravings.

Eating disorders, most of the time, are related to emotional problems, so to know how to control anxiety about eating, the first thing we must do is reduce the stressful situations in our life.

Cut down on sugar.

To know how to control anxiety to eat it is important that you eliminate excessive consumption of sugar in your diet. Why? Because sugar is known to be an addictive substance: that is, the more sugar you eat, the more you want to eat sugar throughout the day. Reduce sugar consumption and you will reduce the craving for sweets throughout your day.

Drink water.

Nutrition specialists indicate that the feeling of hunger is often confused with the feeling of thirst: that is, you think you are hungry when in fact your body needs to hydrate. For this reason, and to avoid this confusion, it is recommended that you drink between 1.5 liters and 2 liters of water a day.

Also, if you want to reduce the feeling of hunger before sitting at the table, you can have a large glass of water that will satisfy you and will ensure that you do not devour everything that is put in front of you.

Take care of your pantry.

To learn how to control anxiety about eating, the first thing we have to do is something that seems very logical: not to have the temptations at home. When we go to the supermarket, we can fill the shopping cart with endless products that we must avoid having in the pantry if we want to avoid anxiety about food.

We advise you to substitute “tempting” products for healthier ones: instead of a chocolate muffin, get some cereals with chocolate and fiber; Instead of microwave popcorn, buy nuts. The result is simple: if you don’t have it at home, you won’t feel like eating it.

Eat 5 times a day.

It is surely not the first time you have heard that to lead a healthy life you must eat 5 times a day. And is that by putting food continuously in your body, you eliminate the feeling of hunger and, therefore, suppress the urge to eat. It is recommended that you carry out a healthy diet and that you incorporate the intake of fruits between meals.

Do exercise.

As we have already mentioned, the urge to eat is derived from a nervous imbalance: stress, problems or worries make anxiety take over your mind. Therefore, exercising is a good way to fight anxiety as it distracts the mind and releases stored energy.

Creativity in the kitchen.

Another of the ways you have to know how to control anxiety to eat is by making your diet include dishes and flavors that appeal to your palate. The trick is to replace the less healthy dishes that seem so appetizing when you have anxiety, with other healthier and also very tasty.

Reinvent your favorite dish to have a healthy diet by changing, for example, a Bolognese pasta dish for one of whole meal pasta with vegetables: the feeling of eating pasta is the same but the result is more beneficial to our health. Do the same with other dishes that are tempting to your palate!

Distract yourself.

One of the causes of anxiety about food is boredom or, if not, how many times have you been home one afternoon and went to the fridge to look at what was there? Surely this situation is familiar to you, so to avoid the anxiety about eating that is generated by boredom, all we have to do is distract ourselves: grab a book, put on a movie or redecorate your house. You’ll see how, with distraction, the desire to eat disappears.

Rest at night.

Sleeping well is also important to reduce anxiety and keep your body feeling full throughout the day. Restful sleep stimulates a hormone that is in charge of telling the brain that we are satisfied: the hormone leptin. If your body is satisfied and rested, anxiety will not develop and, therefore, our diet will not be affected.

This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

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