In recent years, stress and its effects on both our body and mind have become one of the main reasons for consultation in the offices of doctors and psychologists. If we add to this stress some kind of eating disorder, the impact on a person’s health is even greater .

Stress often leads to impulsive behavior, so for people with an eating disorder, environmental and societal stressors can lead to worsening symptoms, as reflected in more severe food restrictions or increased binge eating and purging behaviors.

What effects does stress have on eating disorders?

To better understand how stress affects the development of eating disorders, we need to know how stress affects our bodies in general. In situations of stress, our bodies release high levels of cortisol into the bloodstream.

This hormone, known as stress hormone, triggers a series of reactions such as increased breathing rate and elevated heart rate , among many others. When these cortisol levels remain chronically high, a large number of alterations can occur in the body, such as sleep problems and disorders of the digestive, cardiovascular and immune systems.

Causes of eating disorders

For people with any type of eating disorder, high levels of stress are often caused by both social and environmental factors, including society’s pressure on the ideals or standards of a perfect body.

In addition, emotional factors such as feelings of guilt and shame about one’s own body or image encourage and promote the development of these states of stress and ongoing tension.

However, not everything is negative when it comes to stress. Stress does not always have to be related to negative feelings of anxiety and distress . If people are able to learn and internalize effective coping mechanisms for stress, such as relaxation responses, it is possible to channel this energy into fuel for our motivation for action and change.

With the right tools and techniques, healthy stress levels can be harnessed as a motivating force. In the specific cases of people with an eating disorder, with the right help, stress can be the driving force that gives these individuals the power and motivation to find an alternative to their food urges.

This push or motivational energy can help them find a way to reconcile with food and their own bodies, and find activities that are enjoyable and help them feel at peace in themselves.

Techniques for managing and reducing stress

However, the ability to convert stress into motivation and positive energy does not magically appear. There are a number of techniques that, when consistently and persistently applied, can help the person with an eating disorder to alleviate and lessen the effects of stress on his or her body and mind.

Below we present a series of extremely useful recommendations for managing stress and its consequences .

1. Muscle relaxation techniques

Through muscle relaxation techniques the person becomes aware of the state of his muscles and is therefore able to relax them . When our muscles are relaxed, signals are sent to our brain to reduce the state of tension in which they are, which facilitates the reduction of stress levels.

To begin with, the person should voluntarily tighten the different muscle groups in the body and then release the tension from them. This exercise involves everything from limbs to even facial muscles.

2. Muscle massage

Following the physical relaxation techniques, muscle massage therapy on the muscular areas of tension provokes a relaxation response that helps reduce stress and relieves pain caused by physical tension accumulated throughout the day.

Massaging areas such as the neck, back and shoulders provides a moment of relaxation and releases stress that is not beneficial. Although these massages can be performed by oneself, it is advisable to see a specialist to minimize possible damage and enjoy this relaxing moment even more.

3. Activities such as yoga or tai chi

Practicing relaxing physical activities such as yoga or tai chi will help, in addition to being fit, to develop a large number of body awareness techniques which enhance self-acceptance.

Through yoga it is possible to center the mind and body, performing all kinds of movements that bring strength and balance. Numerous studies have revealed that this type of activity favours self-acceptance and the development of a positive self-concept. This is particularly helpful in eating disorders.

In addition, other activities such as reading or listening to music help us to distract and calm ourselves , providing a productive outlet for the energy we have left at the end of the day.

4. Meditation exercises

There are countless meditation techniques that can be very helpful in developing full attention to the eating and thinking patterns around the body and food.

Mindfulness exercises, breath meditation and body exploration meditation are some of the most useful techniques. They generate states of relaxation and encourage self-acceptance.

5. Relating to others

When we are stressed, it is particularly useful to seek contact with other people . Relating to friends, family and people we care about makes us feel much better. Telling people we trust about our worries or problems humanises our experiences and helps us to release tension

6. Connecting with nature

Doing activities and walks outdoors, breathing fresh air and letting the sun increase our levels of vitamin D , will help us rebuild our thoughts and release tension and stress.

By constantly practicing these relaxing techniques and activities, the person with an eating disorder will find an outlet for his or her feelings of stress and anxiety. This will encourage the development of willpower and, along with the help of a health or psychological professional, will help in the process of reconciliation with his or her own body.

Bibliographic references:

  • Calvo Sagardoy, Rosa (2002) Anorexia and bulimia: a guide for parents, educators and therapists. Barcelona: Planeta prácticos.
  • Esteban, M.L (2004) Anthropology of the body. Género, itinerarios corporales, identidad y cambio, Barcelona, Edicions Bellaterra.
  • Fundación Imagen y Autoestima. “Basic guide on prevention and detection of eating disorders for educators”.
  • Toro and Vilardell, E. (1987) Anorexia nervosa. Martínez Roca, Barcelona.