How can obesity impact mental health? 5 effects to know about
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Is there a link between obesity and mental health? We examine if obesity can lead to depression, how childhood experience might play a role, and the possible effects on mood.
Imagine stepping on the scale and feeling that the number reflected back at you represents more than just your weight —like your worth, what opportunities you have, or how other people perceive you. Seems like a lot of unfair pressure, right? That may be the reality for people with obesity.
Obesity isn’t just about weight or size. It’s a condition (which may be genetic) that can affect many areas of a person’s life, including mental health. Along with physical challenges, living with obesity can lead to stress, anxiety, and depression due to the emotional challenges that can come with being seen as “different” in society or even living in a larger body.
Of course, every person’s journey with their body and health is unique. There are many people who live in larger bodies who have good physical and mental health, while there are others in smaller bodies who struggle with chronic mental or physical health conditions. The size and shape of your body doesn’t define who you are, but, depending on a number of factors, it can play a role in your mental wellbeing. Let’s explore how.
What’s the potential impact of obesity on mental health?
For many decades, a person’s weight—particularly a woman’s weight—has played a major role in what society views as beautiful and acceptable. Thinness is often considered to be the ideal standard, and people in larger bodies, like those with obesity, are unfairly judged and discriminated against. This bias can have a deep impact on how people feel about themselves and how they experience the world around them.
The stigma around obesity can show up regularly in everyday life from experiencing unfair treatment at school, at work, and even in healthcare settings. Research shows that people with obesity are less likely to finish high school and tend to earn less money than people of a more average or “acceptable” body weight. And the obesity pay gap is especially true for women.
Studies even show that people with obesity are also less likely to get married than their smaller bodied counterparts. These societal pressures are not only unnecessary and unacceptable, but they can also leave people feeling isolated, anxious, or like they don’t belong, simply because of the body they live in.
In addition to personal and professional implications, many people with obesity also report negative experiences with healthcare providers who focus too much on their weight, sometimes at the expense of addressing other concerns. If a person with obesity mentions chronic pain in their right ankle, their healthcare provider may be more likely to suggest weight loss to them than they would to someone in a smaller body. This can discourage people who do carry extra weight from seeking medical care, which may create even more stress and anxiety, and also result in health issues being ignored or misdiagnosed.
Physical challenges like joint pain, limited mobility, or an increase for developing sleep apnea can also contribute to feelings of frustration or hopelessness, making it harder for people with obesity to stay positive.
It’s important to note that everyone’s experience is different. While some people with obesity may face these challenges regularly, others may not. But for many, the constant pressure and negative treatment from society can take a toll on their mental health.
Can obesity cause depression?
Research shows that people with obesity are at a higher risk of developing depression. But the connection between the two is complex. It involves a mix of social, emotional, and physical factors that can impact mental health, not just a person’s weight alone.
One of the biggest contributions to this link between obesity and depression is the social stigma surrounding weight. People with obesity often face weight-related discrimination, from being teased at school to facing unfair treatment at work or in social situations. These experiences can leave deep emotional scars, leading to low self-worth, loneliness, and ultimately, depression.
Physical discomfort can also play a role in how a person feels physically. Chronic pain, joint problems, and sleep issues—which may all be linked to obesity—can contribute to exhaustion and mood issues, which may further increase the risk of depression.
Biological factors add to this complexity. Obesity and depression are both associated with higher levels of inflammation in the body, which can affect a person’s mood. Hormonal imbalances, like elevated cortisol (the stress hormone), and low serotonin (the feel-good hormone) can potentially worsen both conditions as well.
5 possible effects of obesity on mood
Everyone’s experience is unique, and not everyone with obesity will experience mood changes. Still, for some, the change in mood can be significant. Here are some of the ways that mood shifts can show up.
Increased anxiety and stress: Obesity can raise stress levels, especially if you experience negative treatment because of your size. Chronic stress may worsen both mental and physical health.
Low self-esteem: Social stigma and not feeling good about your physical appearance can make it difficult to feel confident, leading to low self-esteem and a negative self-image.
Feelings of isolation: You may feel left out of certain social situations or judged, which can cause loneliness.
Sleep problems: Obesity can lead to conditions like sleep apnea, which disrupts sleep. Sleep issues can make you feel irritable, tired, or anxious.
Fatigue and lack of motivation: Carrying extra weight can cause physical fatigue, and this tiredness can make it harder to stay active or do other activities that ultimately benefit your mental health.
Do childhood experiences affect obesity?
Children who experience trauma—such as abuse, neglect, or growing up in a stressful home—are at a higher risk for obesity and mental health issues later in life. For some, this is because often they’ve developed coping mechanisms like emotional eating, which involve using food for comfort. These habits can continue into adulthood, making it harder to maintain a healthy relationship with food.
Growing up in an environment where healthy food options are limited or where physical activity isn’t encouraged can also contribute to obesity. Children who are teased or bullied about their weight may develop low self-esteem, leading to poor body image and an unhealthy relationship with their bodies.
The good news is that support and treatment are available. Therapy, especially trauma-focused approaches like cognitive-behavioral therapy (CBT) or eye movement desensitization and reprocessing (EMDR), can help people process past experiences and develop healthier ways to cope. Building a support network—whether through family, friends, or support groups—can also help reduce feelings of isolation and boost mental wellbeing.
How mindfulness can help you tend to your mental and physical health: 5 tips to help you thrive
Taking care of both your mental and physical health can feel overwhelming, especially if you’ve struggled with weight or emotional issues in the past. Mindfulness—such as being present in the moment and paying attention to how your body and mind feel without judgment—can help you slow down, listen to your needs, and treat yourself kindly.
1. Focus on eating mindfully, instead of eating emotionally
Eating mindfully can be a great way to reconnect with your body’s natural hunger and fullness signals. Instead of going through the motions or eating out of habit, slow down and focus on your food.
Mindful eating doesn’t mean you cut out certain foods or follow a strict diet, but instead be present and make thoughtful choices that nourish both body and mind. Pay attention to the flavors, textures, and how you feel as you eat. Tune in to your body, and eat only when you’re truly hungry.
The more you practice, the less likely you are to eat out of boredom, stress, or other emotions, which means you can enjoy food without feeling guilty or unwell. Learn how to practice mindful eating with these 11 tips.
💙 Press play on our session on the Benefits of Mindful Eating to learn more about how food can make you feel your best mentally and physically.
2. Move your body for the fun of it
Movement doesn’t have to be something you force yourself to do. Choose activities that you enjoy, like walking, swimming, dancing, doing yoga, or playing with your kids or pets.
Tune into how your body feels as you move. Are you feeling energized? Can you feel your muscles working? How’s your breathing? Mindful movement helps you pay attention to these sensations and appreciate what your body can do, rather than just how it looks.
Don’t worry so much about burning calories or hitting a specific fitness goal. Instead, focus on moving in a way that makes you feel good and happy and discover how these five ways to add more movement in your day can help ease your depression symptoms.
💙 Try our Mindful Walking meditation led by Tamara Levitt to guide you as you prioritize mindful and enjoyable movement.
3. Take time to relax, rest, and recharge
Relaxation doesn’t mean you’re being lazy. It’s important to relax and recharge, so give yourself the time and space to unwind.
When you’re resting, use mindfulness practices like deep breathing, meditation, or simply sitting quietly to feel more connected with yourself and at home in your body. Even just five minutes of focused relaxation can help you feel less anxious, more patient, and in a better mood. Here are 12 relaxation ideas to reduce stress and anxiety to get you started.
💙 When it’s time to relax, whether in the morning, afternoon, or at night, try Mel Mah’s Unwind with Gratitude mindful movement routine.
4. Develop self-compassion and make it a priority
We’re often our own worst critics and can be plagued with negative thoughts like "I'm not good enough.” Thoughts like these, especially if they’re persistent and not counteracted with compassion, can be damaging to your mental health.
Instead of criticizing yourself for not being perfect (and remember, nobody is!), try to love yourself for who you are and where you are today. Practice mindfulness and self-compassion so healthier choices personalized for your goals become easier. And always remember to prioritize your health because you want to, not because you feel guilted into it or pressured by society.
💙 Follow along as Dr. Julie helps you Replace Self-Criticism with Self-Compassion in this short meditation.
5. Focus on progress, not perfection — whatever that looks like for you
Shift your focus from the pressure of being perfect to the idea of simply making progress. Every step toward better health is a win, no matter how small. For guidance on how to stop being a perfectionist, check out these six tips.
Whether you took a five-minute walk during your lunch break or chose a more nutritious snack, these victories add up over time. And mindfulness encourages you to celebrate these moments and recognize that change happens gradually. Move along at your own pace without the stress of needing to get everything right all the time.
💙 Explore how to set day-to-day goals that are realistic and achievable and celebrate Small Wins with the Daily Jay.
Obesity and mental health FAQs
Can losing weight help improve mental health?
For some people, losing weight can reduce physical discomfort, increase energy levels, or boost confidence, which can help improve mental wellbeing over time. However, weight loss alone may not address underlying mental health issues like anxiety or depression. It’s important to focus on overall wellbeing and caring for both your body and mind to reap the benefits.
How does stress contribute to both obesity and mental health issues?
Many people turn to food for comfort when they’re feeling stressed, and this can lead to weight gain. At the same time, stress affects mental health, increasing the risk of anxiety and depression. Learning to manage stress can help improve both mental wellbeing and physical health. Try these 10 quick tips to ease stress.
What role does sleep play in the connection between obesity and mental health?
Obesity can lead to sleep issues, like sleep apnea, which interrupts rest and worsens mood. Bad sleep can also increase stress, anxiety, and depression, creating a cycle where lack of rest affects your entire being. Improving sleep quality (these six tips will help) can help you feel better, mentally and physically.
How can therapy help someone struggling with both obesity and depression?
Therapy can help address the emotional challenges behind both obesity and depression. Cognitive-behavioral therapy (CBT) can help change negative thoughts and habits, which can improve mental health and support healthier behaviors. A therapist can also provide support in building self-esteem and managing stress, and treating both obesity and depression together can bring better long-term results.
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