How Your Nervous System Can Effect Your Eating Habits

Understandably so, I think more and more of us are in a chronically stressed state. So what does it really mean to “stress eat” and how can you help reduce this?

What is your nervous system?

When we are talking about our “nervous system” we are more specifically referencing the “autonomic nervous system”, which is responsible for our sympathetic and parasympathetic systems. It is basically a network of nerves that branches out to every part of your body, like the roots of a tree.

• The sympathetic branch is often associated with the "fight, flight, freeze, or fawn" responses. When this pathway is activated, the body enters one of these four states as a reaction to stress or perceived threats.

• The parasympathetic branch is involved in the "rest and digest" functions. This is considered the default state for the autonomic nervous system, where the body is able to relax, recover, and maintain routine bodily functions.

Acute vs Chronic nervous system activation

Your nervous system is designed to activate when you are in danger and then return to a rest state. For example, when a deer escapes from a threat, you might see it literally “shake off” the activated state when it is in safety again.

The parasympathetic state is when your body can rest and recover, which is essential for long-term health and well-being. However, in our modern lives, our brains cannot always distinguish between real and imagined danger. Because our nervous system evolved to respond to physical threats, it now reacts to emotional or social stressors in much the same way. Our bodies perceive anything that triggers anxiety—such as running from a lion, sending an email to quit your job, or unexpectedly seeing an ex—as equally threatening. As a result, we often remain chronically in an activated state, and that’s where our bodies begin to wear down, since we are not meant to live in a constant fight, flight, freeze, or fawn (4Fs) state.

What stress really is and how it can impact your health

This is where the difference between acute and chronic stress comes into play. Stress, anxiety, and nervous system activation are all essential states. However, we are not meant to remain in these states continuously. When we discuss the negative health impacts of stress, anxiety, and a hyper-vigilant nervous system, we are referring to the chronic form of these conditions.

This distinction is important because many people believe the goal should be to have no stress or anxiety at all. Not only is this impossible, but it also leads to numbing and blocking feelings, rather than moving through the healthy, normal pathway of nervous system activation followed by returning to a state of rest, digestion, and regulation.

Effects on eating

Often, when we think of stress eating, we picture a terrible day at work followed by eating a pint of ice cream while standing in the kitchen. While that’s a common example, stress eating can show up in many everyday ways. For some other examples, you might find yourself mindlessly snacking on chips while you’re behind in answering emails, reaching for a candy bar during a busy afternoon, or grabbing take out on your way home after a long day even though you wanted to cook dinner. Let’s zoom out and consider stress eating as a broader pattern rather than just isolated moments.

When we’re in a stressed or activated state, it can affect how we eat and our ability to connect with our body’s signals. This might look like eating quickly, trying to “get it over with,” feeling out of control, or only realizing how you feel after the meal is finished—often because the food is gone, not necessarily because you felt full.

We may also crave quick, high-energy foods because, in moments of stress, our bodies shift into “survival mode.” If you were running from a lion, you’d be rushed, breathing shallowly, disconnected from your body’s needs, and grabbing whatever food would give you an instant energy boost.

If you notice these patterns in yourself, try pausing for a moment before eating. Take a few deep breaths and check in with how you’re feeling. Slow down and experience the food that you are eating. This simple step can help you reconnect with your body’s needs and make more intentional choices, even during stressful times - which might mean still eating the candy bar on a busy afternoon! It is not about labeling these foods and eating patterns as “good” or “bad”, but rather that the goal would be for you to feel like your food choices are coming from a place of regulation rather than panic, anxiety, stress and high nerves.

Regulating your nervous system - not just buzz words

You may have also heard the term of “regulation” when it comes to the topic of the nervous system. As mentioned earlier, experiencing stress or anxiety is a normal part of life; the goal isn’t to avoid these feelings completely. Because stress and anxiety are natural responses, our aim is to help the body return to a calm state after these experiences, rather than eliminate them entirely. Regulation is the process that enables us to shift out of chronic stress and into a state of homeostasis.

When people talk about nervous system regulation, they’re referring to the ability to move from a heightened 4Fs response into a ‘rest and digest’ state most of the time. I also think of it as feeling truly safe—safe and okay from your nervous system’s perspective. This sense of safety allows your body to relax and function optimally.

So what does this actually look like? There are several practical ways to support nervous system regulation:

• Taking three deep breaths: This activates the parasympathetic nervous system, which helps calm your body and mind.

• Slowing down when you feel rushed: Giving yourself permission to pause signals safety and helps your stress response settle.

• Gentle movements, such as walking outside or stretching: These activities release tension and encourage your body to shift out of an activated state.

• Meditation: Practicing mindfulness can reduce chronic stress by training your brain to return to calm more easily.

• Engaging in activities that bring you joy: Doing things you love distracts from stress and reminds your body that it’s safe.

  These are all actions you wouldn’t choose if you were physically in danger—such as running from a lion. Doing them signals to your body that you’re safe and don’t need your nervous system to remain on high alert.

This process takes time and practice. It’s normal if you don’t feel different right away. Depending on how long your nervous system has been chronically activated, it may take a while to build a new baseline where you can experience acute stress and then return to a grounded state more easily.

Interesting research suggests that conditions like ADHD may mean your nervous system is more easily activated and takes longer to calm down. If you find regulation especially challenging, approach yourself with curiosity and compassion—it’s part of your unique experience! It can also be helpful, and sometimes essential, to get help with this from a provider. If you resonated with the above eating experiences I would recommend working with a dietitian specializing disordered eating/eating disorders and a therapist to help you with thought patterns, past experiences, etc.

If you would like to work with me, here is more info!