Can Anxiety Cause Weight Loss? Experts Explain

Anxiety and stress are common experiences in our lives, but when they persist, they can profoundly affect our mental and physical health. According to statistics from the Anxiety & Depression Association of America, anxiety disorders are the most prevalent mental health concern in the US, affecting over 40 million adults.

While “anxiety” and “stress” are terms often used interchangeably, they differ in their origins and impacts. Ken Duckworth, MD, author and chief medical officer for the National Alliance on Mental Illness (NAMI), who is also double-board-certified in adult and child/adolescent psychiatry and Brad Sjostrom, LCSW, MAC, licensed clinical social worker and director of behavioral health at AdventHealth Porter Hospital explain that stress arises from “external triggers,” like an impending work deadline or dealing with financial issues.

Sjostrom points out that while stress usually has a specific cause and resolves after the situation is dealt with, anxiety is often internal and marked by persistent worry that doesn’t subside, even in the absence of a direct trigger. This ongoing anxiety can significantly affect daily life, sometimes manifesting in surprising ways, such as changes in weight.

Can anxiety lead to weight loss? Both Dr. Duckworth and Sjostrom affirm that it can, although sometimes it may also result in weight gain. Researchers are still exploring the precise reasons behind these varied effects.

However, it’s important to note that not all stress or anxiety are detrimental. A “sweet spot” exists—it can be overwhelming if excessive or uninspiring if insufficient. Taking breaks and returning to simple pleasures—spending time with loved ones, exploring nature, enjoying hobbies, or going on vacation—can help restore balance, says Sjostrom.

Continue reading to learn more about the interaction between anxiety, stress and the body, and understand why weight might fluctuate under these conditions. If you’re experiencing unexplained weight changes and suspect they may be related to anxiety and stress, it’s important to consult with a healthcare provider to rule out other potential health issues.

Understanding how anxiety and stress affect your body

Dr. Duckworth and Sjostrom explain that both anxiety and stress activate your sympathetic nervous system, commonly known as the “fight or flight” response. This response increases your heart rate and blood pressure, boosts your metabolic rate for quick energy release, promotes muscle catabolism to provide additional fuel, and enhances fat breakdown to meet the body’s immediate physical demands.

Sjostrom further comments, “Cumulative stress can lead to anxiety, which impacts all functions of the body, particularly the central nervous system, which can be in a heightened state of arousal. Anxiety can lead to panic attacks, which can duplicate a cardiac event, cause a sense of doom and provoke shortness of breath.” Anxiety can also manifest through various physical symptoms, such as:

• Fatigue
• Insomnia
• Dizziness
• Abdominal pain
• Loss of appetite and indigestion
• Chest pain
• Headaches

Dr. Duckworth adds, “This is why many strategies to deal with anxiety activate your parasympathetic nervous system.” This part of the nervous system is known for its role in “rest and digest” functions, helping to calm the body and alleviate anxiety symptoms.

How anxiety and stress impact appetite and weight

“Both anxiety and stress can cause either a decrease or increase in appetite,” Sjostrom explains. For example, when facing a high-pressure situation like a big presentation, some people might find they can’t eat until it’s over. This total loss of appetite is a common response to acute stress or anxiety.

On the flip side, those who experience ongoing anxiety may turn to what’s often called “emotional eating” as a way to comfort themselves. This habit involves eating to soothe worries and dampen negative emotions, which can lead to weight gain.

So, whether anxiety leads to weight loss or weight gain really varies from person to person. The effects are as individual as our responses to stress and anxiety themselves.

Does anxiety affect sleep?

Yes, anxiety significantly impacts sleep, and both experts concur that individuals experiencing acute anxiety or living with an anxiety disorder frequently face challenges in falling asleep, remaining asleep, and often waking up too early.

Disrupting sleep patterns can lead to several health issues, as sleeping is essential for physical restoration, brain function, and emotional regulation.

There’s also a connection between insufficient sleep and weight gain. Lack of sleep can disrupt the balance of hunger hormones, namely ghrelin and leptin, leading to increased appetite and cravings for high-calorie, carbohydrate-rich foods.

How does anxiety affect gut health?

You may already be familiar with the concept of the gut-brain connection, where the gut is often referred to as the “second brain” by some medical experts. Research suggests that regular bowel movements might even lower your risk of Alzheimer’s disease.

Sjostrom highlights how our language reflects this link; people often describe having “butterflies” in their stomachs or feeling nausea during stressful situations. Traumatic events might even feel “gut-wrenching.” He explains: “Anxiety can alter gut microbiota in a negative way where food is not efficiently processed, energy is depleted, and people are prone to gain weight.”

Anxiety disorders can also lead to a variety of gut issues, such as gastrointestinal upset, irritable bowel syndrome and diarrhea, which can impact your weight.

Dr. Duckworth comments on dietary approaches to managing anxiety, noting that there is not a well-established approach at this point and that more research needs to be done in this area. If you’re interested in what foods could potentially exacerbate anxiety, here are 11 foods to avoid if you’re anxious.

Strategies for managing anxiety and reducing stress

Experiencing anxiety and stress isn’t your fault—many factors, including genetics, upbringing, childhood traumas and temperament, can make some individuals more prone to these conditions. Fortunately, there are many strategies recommended by both experts to help manage anxiety and keep stress at bay, which can also be beneficial if you’re noticing changes in your weight:

1. Address issues as they come: Avoid letting issues pile up. Address challenges as they arise to prevent them from contributing to greater stress later.
2. Challenge your thoughts: Recognize that not all your thoughts are facts. Anxiety often stems from cognitive distortions, such as negative self-talk I am no good, Nobody likes me or catastrophic thinking such as, This situation is unbearable.
3. Enhance emotional skills: Learn skills like emotional regulation and distress tolerance. Techniques like focusing on your breathing, recognizing and addressing negative thoughts, and responding more calmly can be incredibly beneficial.
4. Maintain a healthy lifestyle: Engage in regular exercise and ensure you get consistent, restful sleep.
5. Avoid substance abuse: Abstain from heavy drug and alcohol use as withdrawal can often manifest as anxiety.
6. Seek professional help: If your anxiety feels unmanageable, seeking psychotherapy or medication might be necessary.

The key takeaway is to find what works best for you. Individual responses to different strategies can vary, so it’s important to be open to trying different approaches. If you’ve attempted these methods without success, don’t hesitate to consult your doctor or seek a referral to a mental health professional who can offer additional support and explore the possibility of medication if needed.

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