9 Ways On How To Manage Your Anxiety After Eating
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Anxiety after eating can be hard to manage because it seems like it comes out of nowhere. With an anxiety disorder or not, symptoms of anxiety after you finish a meal can be distressing, to say the least.Â
If you struggle with panic attacks or other anxiety symptoms after eating, here are my biggest tips and tricks for managing your anxiety!
This post is all about Anxiety After Eating!
Tips And Tricks For Lowering Anxiety After Eating
1. Be Aware of Food Sensitivities
With food intolerance, you can feel anxious or get stomach aches when eating specific foods. For me, raw fruits and vegetables make my mouth itch and can close my throat, so that of course would cause me anxiety! So I ensure that all of my food is safe to eat or cooked before I eat it.
When it comes to lactose intolerance, be careful with dairy. A stomach ache can cause you to feel like you are anxious or cause anxiety when you get worried about your stomach.
My Recommendations:
- Start a food diary of how you feel after eating certain foods and ascertain what makes you feel the best. Do this over a long period to get an accurate grasp.
- Eat a wide variety of whole foods and grains so that no one food fully affects how you feel.
2. Talk To A Therapist About A Potential Eating Disorder
Seeking professional help can be overwhelming, but if you have anxiety about how much you have eaten or about the food, then I would recommend talking to someone. If your anxiety is wholly unrelated to the actual food, then don’t worry yourself about an eating disorder.
An eating disorder can have serious repercussions on your health if you don’t take it seriously. If you are worried you have an eating disorder or struggle with disordered eating, make an appointment with a trusted physician and see what you can do! There are other options besides going to an outpatient treatment facility.
You may also look into medical conditions that can make you starve and binge! Things like ADHD and anxiety can give you weird relationships with food as well.
My Recommendations:
- Go on to psychology today and search using your health insurance to find a therapist who will take your insurance in your area. You can also do online therapy through BetterHelp and Psychology today as well.
- Low-calorie high-volume foods might feel better to eat for you. If this is the case, try eating a high volume of fruits and vegetables to help slowly increase your appetite.
3. Reactive Hypoglycemia
The fast heartbeat and heart palpitations that you might feel after eating might not be from anxiety at all but due to a drop in blood sugar after a meal! Lower blood sugar can raise our blood pressure which can also give you the physical feelings of anxiety without the mental aspect of it. People with anxiety should be cognizant of their blood sugar levels (in particular low blood sugar) or else they might have some physical symptoms of anxiety.Â
Find cheap foods like beans and rice to help you transition to a lower sugar diet and keeping your blood sugar regular.
My Recommendations:
- Eating a variety of whole foods can help regulate your blood sugar and keep you healthier longer.
- Stick towards fruits, vegetables, legumes, and grains as the bulk of your diet. This will actually help you save money too!
4. Lower your Caffeine Intake
Energy drinks and lots of caffeine can cause chest pains in extreme cases and physical discomfort in more everyday scenarios. If you have a coffee fix, try to mix a decaf coffee with your regular caffeinated coffee to slowly lower your intake of caffeine.
I am sure you have noticed that your anxiety is worse when you drink more caffeine. The feeling of tightness in your chest and feeling your pulse in your throat can all come from caffeine and can all feel like anxiety even without the mental aspect of it.
My Recommendations:
- While I LOVE Alani energy drinks, they can make your anxiety worse. I would save your caffeine intake for when you are having a super busy week or when you have to stay up late for a study session.
- If you have built up a tolerance to caffeine already, there is no need to completely cut it out! I would never ask you to do that… But it could be a goal that you set for yourself to lower your caffeine or start drinking more decaf.
5. Eat A Balanced Diet
Foods like whole grains, beans, protein, and fiber are all good for your body and thus your anxiety. Sometimes negative reactions to food can manifest as anxiety instead of a tummy ache.
If you haven’t had a blood test in a while, then look into getting some blood tests done and see if you are deficient in vitamins and minerals. Lots of fatty acids can also have a calming effect on your body!
Your overall health is important to think about when considering brain health. Part of your anxiety treatment plan should start with journaling and your diet if you don’t know where to start!
My Recommendations:
- I LOVE these Nugo Dark Chocolate Pretzel Protein Bars. If you can’t eat soy I would stay away from them, BUT they taste like a candy bar and they have 12 grams of protein. Protein is a great addition to a diet when you have anxiety so you feel full and satiated without overeating.
- Look into the Mediterranean diet, the longest-living people in the world eat this diet and they live healthier and longer than anyone else. They eat a variety of whole foods, olive oil, and fish to maintain their lifestyle!
6. Educate Yourself On The Gut-Brain Axis
The connection between your gut and mental health is something few people talk about but I can guarantee you have noticed if you are observant. When you eat better, more positive neurotransmitters are released and make you feel better overall!
Here is a great podcast from Jenna Kutcher talking about The Gut-Brain Connection! Jenna is an amazing business woman who empowers others to be more productive so you should really check out her other podcasts as well! I am in love with this podcast by the way. It has taught me so much about business and entrepreneurship and how to grow as a person overall. Its so nice to be in a community that feels so supportive and encouraging.
My Recommendations:
- Here is a great study if you would like to like to get into the weeds!
- This article published by Johns Hopkins is a little more readable and easy to understand. It explains that our gut microbiome has a huge impact on our mental health.
7. If You Are Eating On An Empty Stomach, Try Not To Eat A Big Meal At First
If you have IBS (irritable bowel syndrome) then be extra careful about your food and what you eat. Having a stomach ache after eating can come from various factors, but the biggest one I notice in myself is eating dairy and sugar on an empty stomach.
If you can help it, don’t allow yourself to get so hungry that you turn nauseous. My biggest tip is finding some healthy snacks that you can keep in your purse or fridge and pantry for when you are starting to feel hungry between meals. I have noticed that many of us aren’t eating real meals anymore, but instead just eating when we are hungry. Going back to traditional three meals a day might add some structure that you are craving.
My Recommendations:
- Eat something kinda carby and light on your stomach if you are STARVING. Think cheese or hummus and crackers. Take into account what makes you feel good and try to keep those things in stock!
- Take breaks when you start to feel overwhelmed and eat so that you never get to the point when you have spent your whole day ignoring your needs.
8. Journal About Your Past Experiences
If you have social anxiety or negative past experiences then you might want to create a food diary. With severe symptoms, you will need to keep a diary of your daily life to allow your healthcare provider to give you advice on your relationship with food.
Food anxiety can come from something as simple as someone looking at you weirdly while eating in a lunchroom.Â
My Recommendations:
- Click here to read all about journaling for beginners and how to make it super easy! I have fallen in love with journaling using these tips and it has been easy to stick with it (even with ADHD!)
- I would start with writing out what has made you anxious in the past and talk about your relationship with food. Start asking yourself why you feel those feelings and dive deeper! Ask yourself questions about your feelings and past experiences.
This Post Was All About Anxiety After Eating!
You will never go back to anxiety after eating after these tips and I hope they help you as much as they have helped me!
