Anxiety During a Fast? Why It Can Happen and What Can Help
Fasting has a reputation for making people feel energised, focused, and mentally clear. And for many people, that’s exactly what happens. But there’s another potential side to fasting that doesn’t get talked about enough: anxiety.
Some people experience nervousness during a fast, or a lingering sense of unease that seems to come out of nowhere. Others may notice a racing heart, irritability, restlessness, or even mild panic-like symptoms. It can be confusing and concerning, especially when fasting is supposed to improve your health, not make you feel worse.
The good news is that this is actually pretty common, and in many cases there’s a specific reason behind it that can be addressed. Let’s look at some of the most common possibilities.
Blood sugar swings
Blood sugar instabilities can trigger both stress and anxiety.
If your body is used to running primarily on carbohydrates and frequent meals or snacks, suddenly going without food can feel like a shock to the system at first. As blood sugar levels begin to drop, the body releases stress hormones like adrenaline and cortisol to help keep you functioning normally. Unfortunately, that hormonal surge can feel very similar to anxiety.
You might notice symptoms like:
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Shakiness
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Irritability
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Rapid heartbeat
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Racing thoughts
This is especially common for beginners or people transitioning from a high-carb diet. However, over time the body typically becomes more efficient at switching between glucose and stored fat for energy.
Electrolytes matter
A lot of people assume fasting anxiety is all in their head, when sometimes it’s actually an electrolyte problem. Remember, insulin drops during a fast (that’s our goal), and when that happens the body releases more water. Along with water goes electrolytes like sodium, magnesium, and potassium.
If electrolytes get too low you can get symptoms that feel like anxiety. Plus, magnesium and potassium also play important roles in nervous system function. When those are off, the body can feel tense, restless, or overstimulated.
This is one more reason why supplementing electrolytes is vital during a fast.
Too much caffeine on an empty stomach
Coffee (or tea) and fasting go hand in hand, but caffeine can become a problem for some people.
When you drink caffeinated beverages without food in the gut, it tends to hit harder. Caffeine can also increase those stress hormones we talked about.
Even if you normally do fine with caffeine, if anxiety is showing up during a fast, it’s worth looking at. You may need to quit coffee while you’re fasting, or switch to decaffeinated. Or choose a tea that doesn’t contain caffeine, like our Fasting Tea.
Fear related
Sometimes it can just be a fear of fasting itself, especially if you’re brand new to fasting. Maybe you’re afraid that you’re not going to feel well, or you’re afraid of missing out on your favourite foods, or just a fear of the unknown. Maybe you’ve heard negative things or myths about fasting. All these things can make you feel anxious or even panicky.
If you suspect the anxiety is fear related, it helps to really study fasting. Knowledge is power. When you understand what happens to the body during a fast, and that fasting is natural to the human body, you’ll start to feel a little more relaxed.
Also, take it slow and gradual. There’s no rule that says you have to be extreme. Start with something like an 18/6 fasting schedule and increase as you get more comfortable with the idea of not eating.
When you should stop and re-evaluate
All that being said, fasting should never feel unbearable.
If you’re experiencing severe anxiety or panic attacks, or any symptoms that don’t improve or get worse, it’s important to check in with your healthcare provider.
Always pay attention to your body
Fasting is not a contest, and there’s no prize for suffering through symptoms that feel extreme. But mild anxiety during a fast is common, and can usually be eased with some adjustments.
