Obesity can affect many aspects of your health, including your mental health, no matter your gender or age. An obesity diagnosis may influence your mood, how you feel about your body, your overall self-image, and your quality of life and well-being. Encountering social stigma about having a larger body can also impact mental health and self-esteem.

If you feel like living in a higher-weight body is affecting your mental health, here’s what you need to know. Understanding what’s going on and what you can do to feel better can help you feel more empowered.

How Is Body Weight Related To Mental Health?

Mental health and body weight can affect each other in several ways. Caring for your physical and mental health can help you feel better overall, like it did for one MyObesityTeam member who said, “My life is becoming normal again. Taking care of my mental health seems to make everything fall into place.”

“The last couple of days, I've been having high anxiety. It’s been so bad I couldn’t get out of bed.”

— A MyObesityTeam member

Depression

Depression and body weight seem to have a connection. One member of MyObesityTeam who struggles with depression said, “I suffer from severe depression, and I’m just having ‘one of those days.’”

According to the National Council on Aging, a study found that people with a higher body weight were 55 percent more likely to experience symptoms of depression. And those who were depressed were also 58 percent more likely to have obesity. Both conditions can be risk factors for the other — meaning that having depression may put you at risk of a higher body weight, and having a higher body weight may increase your risk of depression. More research is needed to understand this connection in depth.

Anxiety

A higher body weight has also been linked to anxiety disorders. Some members of MyObesityTeam know this well. One shared, “The last couple of days, I’ve been having high anxiety. It’s been so bad I couldn't get out of bed.”

Some people with a higher body weight may experience anxiety when worrying about what other people think of their bodies. Social stigma around obesity can create daily issues for larger-bodied people. However, the deeper connections between obesity and anxiety need to be explored further with more research.

Body Image

Your body image has to do with your thoughts and feelings about your body. Most people have had both negative and positive experiences with body image, but people with a higher body weight may be more likely to feel negatively about their bodies. This can happen when you internalize the social stigma around body weight, and it impacts your self-esteem.

Members of MyObesityTeam deal with this regularly. “Having a hard day with body image,” someone shared. Another added, “Life has been crazy here. I’m having severe issues with body image.”

If you deal with any of the mental health issues outlined above, there are steps you can take to feel better. Here are some of the most effective ways to take care of your mind and mental health.

1. Ask Your Doctor for a Mental Health Evaluation

Some researchers suggest that all healthcare professionals should do a mental health evaluation before they start an obesity treatment plan. If you haven’t had one of these evaluations, talk to your medical team. They may refer you to an expert in the field to make sure your results are accurate and helpful.

“Finally, I made an appointment and went to the doctor yesterday for my depression/anxiety. Starting a new, long-overdue depression medication today.”

— A MyObesityTeam member

2. Consider Counseling

If you're struggling with your mental health, consider talking to a mental health professional who specializes in working with people with body weight issues. This may be especially helpful if you feel like your mental health is affected by your relationship with your body. Counselors are trained professionals who can help you understand the connections between your mental health and body weight and make a plan to improve your quality of life.

3. Try a Support Group

Support groups may also help you navigate mental health issues. In these groups, you’ll meet other people with similar experiences, along with a trained facilitator. You’ll have a forum for talking about your life experiences and how they affect you personally. You may also get some of the same benefits you’d receive from counseling but in a group setting. It may also be comforting to meet and converse with other people going through the same issues as you.

4. Weigh the Pros and Cons of Mental Health Medications

Medication can help quite a bit with mental health issues like anxiety and depression. Ask your healthcare provider about your options. They may refer you to a psychiatrist — a doctor specialized in treating psychiatric conditions. It may be worth testing out one or several different medications and evaluating the impact on your mental health.

Some members of MyObesityTeam have sought medication for mental health conditions. One explained, “Finally, I made an appointment and went to the doctor yesterday for my depression/anxiety. Starting a new, long-overdue depression medication today.”

Some medications, including many antidepressants, have weight gain as a side effect. There are also weight-neutral medications that can help with your mental health. You may decide to try these first, if your doctor thinks they're a safe option for you.

5. Avoid Making Radical Changes

If you’re struggling with your mental health, it might sound appealing to make a bunch of drastic lifestyle changes all at once. You may be tempted to start a strict diet and adopt a vigorous exercise plan to try to achieve a healthy weight sooner. However, according to the American Psychological Association, pushing yourself too hard might cause stress and worsen your mental health. While it’s not bad to want to be healthier, changing too fast may be a way to avoid underlying emotional issues related to your weight.

Instead, work with a team that includes, at least, a doctor and a mental health expert to determine how to proceed. They can help you make changes and monitor both your weight and your mental health. They can also help you decide which of your needs take priority at different times.

6. Make Efforts To Manage Your Stress

Keeping your stress levels under control could help you feel better mentally and might help you manage your weight. If you feel stressed, there are steps you can take to manage these emotions. Make time to rest, spend time with your family and friends, do the things you love, and get plenty of nutrient-rich foods, physical activity, and sleep. If those don’t help, talk to your doctor about other ways to manage your stress levels.

7. Practice Mindfulness

Practicing mindfulness may help you feel better and improve your mental health. Mindfulness can be practiced in many ways, including yoga, breathing techniques, and meditation. All of these can help you focus on the present and become aware of your thoughts and feelings, so you can learn to manage them. If you want to try mindfulness, choose a technique, then find someone who teaches it. There are videos and books, too, if you want to learn at home. Regular mindfulness practice is key to using these methods to feel better.

Talk With Others Who Understand

MyObesityTeam is the social network for people with obesity and their loved ones. On MyObesityTeam, more than 55,000 members come together to ask questions, give advice, and share their stories with others who understand life with obesity.

Do you deal with mental health challenges? What do you do when you want to feel better? Share your experience in the comments below, or start a conversation by posting on your Activities page.