Anxiety After Eating: Exploring Its Triggers And How to Manage It

Anxiety is something that never leaves you alone and can come back to haunt you when you least expect it. Not only can this make you feel nauseous or make you lose your appetite, but it can also make you feel anxiety after eating too. The one thing that, for many of us, is a pleasurable experience can turn into an anxious moment for others.

The symptoms of anxiety can reappear at the most inopportune times. One moment, you’ll be calm and the next, you’ll be a mess of nervous energy. When you live with anxiety, a pattern becomes visible. You may see a change in your mood when you face a trigger. More often these triggers can be easy to spot, but other times, they may be hidden behind nervousness. One of these instances can be experiencing anxiety after eating.

You can’t avoid eating, so that’s one trigger you can’t avoid, however, when you know the causes of your anxiety after eating, you can learn to manage it, if not eliminate it. Let’s explore what triggers anxiety after eating and how you can manage it in this article.

The Symptoms of Anxiety After Eating

Anxiety symptoms can vary from person to person, so what you might feel or experience might be different from what a loved one feels or experiences. Here are some common symptoms of unease and anxiety that you may experience;

• Feeling irritable
• Feeling nauseous
• Trouble concentrating
• Muscle aches
• Experiencing fatigue
• Not sleeping well
• Worrying too much
• Shortness of breath
• Increased heart rate
• Excessive sweating
• Feeling a lump in your throat
• Feeling on the edge

What Might Trigger Your Anxiety?

If you’re wondering why you experience anxiety after eating, then know that it could be a symptom of various conditions or it could reflect your emotional state. Some common triggers why you experience anxiety or feel uneasy after eating can include;

1. Digestive Issues:

Inflammation and other digestive issues can make you feel sensations that can mimic the symptoms of anxiety, making you feel nervous and uneasy after eating.

2. Eating Disorders:

The presence of eating disorders such as anorexia, bulimia, and binge-eating disorders can also make you feel anxious or experience food-related anxiety symptoms.

3. Past Trauma Experiences:

If you’ve had a traumatic experience in the past related to food or eating, then it could also be a precursor to you feeling anxious and uneasy after eating. You may also feel uncomfortable consuming the food you’ve had a bad experience with again.

4. Food Allergies:

In various studies, it has been found that food-related anxiety can also be caused if you have food allergies or food sensitivity. The fear of an allergic reaction may make you break out in anxiety after eating.

5. Overeating or Indulge-eating:

If you’ve overeaten or if you indulge in food that you feel is unhealthy might also make you feel anxious about eating. Guilt can often follow when you eat something when you’re not hungry or are not supposed to eat because of your diet. This guilt can often turn into anxiety.

6. Hypoglycemia:

Hypoglycemia or low blood sugar can also make you feel anxious after eating. This condition can result in low insulin production, causing anxiety.

How to Manage Anxiety After Eating?

1. Journal What You Eat

One of the ways to manage your anxiety after eating can include journaling or keeping track of what you eat. This can help you figure out what triggers your eating anxiety and what food you can avoid to feel less anxious.

2. Take Probiotics

In a 2020 study, it was found that taking probiotics can help ease symptoms of depression and anxiety disorders. So taking probiotics can help you manage your anxiety symptoms as well. It is however recommended that you speak to a doctor before taking anything.

3. Be Self-Compassionate

If you feel uneasy after eating, especially if your anxiety is related to guilt or social expectations, then learning to be self-compassionate can help you reduce your anxiety. Self-compassion means that you care and forgive yourself as you would others. It also means being less critical of what you eat or self-punish for eating what you like.

4. Try to Relax in The Moment

Anxiety can occur at the most inappropriate times so when it does, engaging in relaxation exercises can help you. When you feel on edge and anxious after eating, take some time to practice deep breathing, meditation, or just simple breathing exercises to calm yourself.

5. Seek Out Professional Help

If you continue to feel anxious after eating and can’t find a trigger or cause for it, then it is recommended that you speak to a professional for help. If your anxiety continues, then it could indicate symptoms of serious mental health or eating disorders. A professional can help you diagnose the condition and give you options to help you manage your anxiety.

Final Thoughts…

Anxiety after eating may not be as uncommon as you might think. Many people feel uneasy, uncomfortable, and downright panicky after eating. Some common reasons behind this anxiety could include eating disorders, anxiety disorders, past negative experiences, allergies, and hypoglycemia.

What your anxiety symptoms are can vary from others’ so avoid comparing your anxiety symptoms with others’. You may be worried about social expectations, stress about your food choices, or may have hidden allergies or sensitivities that might cause you to feel uneasy after eating.

The right help and self-help strategies such as journaling what you eat, being self-compassionate, and practicing relaxation techniques post-meal can help you manage your anxiety after meals and eating.

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I hope this blog helped you understand what triggers your anxiety after eating and what to do to manage the uneasiness you keep feeling, post-meal. For more, feel free to write to us at info@calmsage.com or leave us a comment in the section below with your thoughts.

Take care!