Academic Stress & Disordered eating
That time of year is just around the corner, when everything starts to feel a bit overwhelming. Finals are approaching, and with them comes a rise in academic pressure, all while trying to keep up with relationships and prepare for upcoming events like graduations. It’s a lot to juggle, and for those navigating disordered eating, this season can feel especially challenging.
What is Academic Stress? Academic stress is the pressure students feel from school-related responsibilities and expectations. According to the International Journal of Educational Research & Social Sciences, this type of stress can arise from things like attending classes, managing study time, completing assignments, preparing for exams, making decisions about majors or careers, and even coping with test anxiety.
Academic stress can play a big role in triggering disordered eating, especially when it’s paired with perfectionism, high expectations, and neglecting self-care. The pressure doesn’t just come from exams and assignments, it often arises from internal worries about keeping grades up, staying socially connected, and keeping up with usual routines.
When schedules get packed and routines are disrupted, it’s easy to feel overwhelmed and out of control. As a result, some people may turn to controlling their eating as a way to cope. This can lead to restriction, and when those strict food rules become hard to maintain, it can eventually result in binge eating, especially when the body is physically and mentally deprived.
Disruptions in daily routines and a packed schedule can also cause irregular eating habits, such as skipping meals to focus on studying or multitasking. This can interfere with hunger cues and result in overeating later or even more restrictive eating. Additionally, inadequate sleep during busy times can affect hormones like ghrelin and leptin, leading to increased hunger and cravings for high-calorie foods, which can trigger guilt or a sense of losing control.
Academic pressures can deeply affect a person’s mental health, often leading to negative self-talk. When juggling exams, assignments, and deadlines, many students start to internalize these stresses, feeling as though they’re not doing enough or not measuring up. This mindset can go beyond their academic work, influencing how they view and perceive their bodies. Over time, this negative self-talk can develop into body image struggles, where the pressure to excel academically and in other aspects of life becomes tied to physical appearance or eating habits.
In other words, when we feel like we’re not good enough in one area, it’s easy for those thoughts to spill over into how we feel about our bodies, creating a tough cycle that can impact both our mental and physical health and trigger disordered eating patterns.
How Can We Prevent This?
Talk to your professional support team
Having a therapist or a registered dietitian on your side is a huge advantage. They’re there to listen to your challenges with disordered eating and provide guidance. With their expertise, especially during stressful times when you might start feeling negative about food or your body, don’t hesitate to let them know. They can offer advice, strategies, and insights that you may not have considered before.
Listen to your body
It’s easier said than done, but during stressful times, it’s common to ignore your body’s signals while focusing on your to-do list. However, this can backfire, leaving you feeling deprived and exhausted, which makes it harder to perform at your best. Instead, try to listen to your body. If you’re hungry, eat. If you’re tired, rest. Even in stressful moments, show your body the respect it deserves.
Offer yourself compassion
Remember, it’s okay not to be perfect. Be gentle with yourself during stressful moments. Take time to celebrate small victories, whether it’s finishing a task or just taking a well-deserved break.
Engage With Extracurricular Activities
Doing things you find enjoyable is a great way to relieve stress. Whether it’s walking, running, doing art, or gardening, find something you enjoy. It helps you clear your mind and recharge, making it easier to tackle your tasks with more focus and energy.
