Bingeing or Barely Eating? How Exam Stress Messes with Your Appetite
As Trinity’s summer exams approach, students are experiencing very different relationships with food. Some can’t stop snacking. Others feel too anxious to eat. While stress makes some people crave pizza and chocolate, it makes others feel like their stomach is tied in a knot. So why does stress change appetite so drastically, and why does it affect people so differently?
What Happens in the Body During Stress?
When you are stressed, your body switches into “survival mode.” This is controlled by a part of the brain called the hypothalamus, which triggers the release of stress hormones. First comes adrenaline. Adrenaline prepares your body to react quickly by speeding up your heart and making you feel more alert. It also slows digestion, which is why you might not feel hungry right away when something stressful happens. If stress continues over a longer period, such as during exam season, your body starts releasing another hormone called cortisol. Cortisol helps manage long-term stress and it increases your appetite. It also increases cravings for high-calorie foods that provide quick energy and comfort, like sweets and fried food. This shift from adrenaline to cortisol explains why some people lose their appetite at first, but later find themselves overeating.
Why Do People React Differently?
1. Differences in How the Body Responds
Some people naturally release more cortisol than others when they are under pressure. This can lead to stronger hunger signals. Other people release less cortisol or are more sensitive to adrenaline, which can suppress hunger. These differences are partly genetic.
2. Learned Eating Habits
How you were brought up can shape how you respond to stress now. If you were often given treats or food as a way to cheer you up, your brain might now connect eating with comfort. In stressful times, you might reach for snacks without even realising why.
Others may have learned to ignore hunger during stress, especially if they experienced anxiety-related stomach pain or a loss of appetite in the past.
3. Mental Health and Coping Style
Stress can cause a wide range of emotions. If you are feeling anxious, you may experience nausea or an unsettled stomach, which can make food unappealing. If you feel low or emotionally drained, you may turn to food as a form of comfort or distraction.
People also cope with stress in different ways. Those who tend to avoid dealing with problems may turn to food for comfort. Others may become so focused on getting through the challenge that they forget to eat.
4. Hormones That Control Hunger
Two important hormones, ghrelin and leptin, help regulate appetite. Ghrelin makes you feel hungry, while leptin tells your brain when you are full. Under stress, these hormones can become imbalanced. Ghrelin levels may rise, increasing hunger, or leptin signalling may not work properly, so you don’t feel full even after eating.
Why Some Students Forget to Eat
It is common for students to say they “forget to eat” during exams. This can happen when you are so focused on studying or overwhelmed with anxiety that you do not notice hunger signals. Stress also affects the digestive system, making you feel bloated or uncomfortable, which reduces the desire to eat. Skipping meals during exam time can have consequences. The brain needs energy to think clearly and remember information. Without enough food, concentration and performance can suffer, even if it does not feel obvious right away.
Why Others Eat More
On the other hand, some students find themselves reaching for snacks constantly. This kind of emotional eating is very common. Foods that are high in sugar and fat can temporarily boost levels of dopamine, a brain chemical that makes you feel good. That is why comfort food feels rewarding in the moment. However, this effect does not last long. Afterwards, you might feel tired or guilty, which can increase stress even more. Stress also affects the part of the brain that helps with decision-making. When that part is not working at full strength, it becomes harder to make balanced choices about food.
What Can Help?
If you tend to forget to eat, try to schedule regular meals or keep snacks nearby while you study. Even something small can help fuel your brain and support your focus. Setting reminders to take breaks can help you notice hunger before it becomes extreme. If you tend to eat more when stressed, slowing down and becoming more aware of your eating habits can help. Try to pause before reaching for food and ask yourself if you are actually hungry or just looking for comfort. If it is the latter, a short walk, phone call, or even a change of environment can help reset your mood. Getting regular sleep, staying hydrated, and doing light exercise can also reduce stress. Even 10 minutes of fresh air can have a calming effect. These habits help keep your body and brain in balance, which supports a more stable appetite. If you are finding it hard to manage stress or notice that food is becoming a source of guilt or anxiety, Trinity has support services that are free and confidential. You don’t need to struggle alone.
Final Thoughts
Whether you find yourself overeating, skipping meals, or bouncing between the two, these are all natural responses to stress. Exam season puts your brain and body under pressure, and appetite changes are just one part of that. Understanding why this happens can help you respond with more patience and self-awareness. By noticing your patterns and making small changes, you can take care of your health and support your study efforts at the same time. Your body is not working against you. It is just reacting to stress the best way it knows how.
