Researchers looked at 22 different studies to understand how feeling anxious, depressed, or stressed affects what college students eat. During the COVID-19 pandemic, students who felt more stressed tended to eat more junk food and eat when they weren’t actually hungry. Most students showed this pattern, though a small group actually ate healthier during stressful times. The pandemic made these stress-eating habits even stronger. Scientists say we need more research to figure out the best ways to help students manage stress and eat better at the same time.

The Quick Take

  • What they studied: How feeling anxious, depressed, or stressed changes what college students choose to eat
  • Who participated: 22 research studies involving college students from around the world, mostly looking at their habits during the COVID-19 pandemic
  • Key finding: Students experiencing anxiety, depression, or stress were significantly more likely to eat ultra-processed junk foods and eat emotionally (eating when not physically hungry), though about 14% of students actually ate healthier when stressed
  • What it means for you: If you’re a college student feeling stressed, you might notice yourself reaching for unhealthy snacks more often. Being aware of this pattern is the first step to making better choices. Consider talking to a counselor or trying stress-management techniques alongside nutrition support.

The Research Details

Researchers conducted a systematic review, which means they searched through seven different scientific databases and other sources to find all studies about how mental health affects eating habits in college students. They found 2,624 studies initially, then carefully reviewed each one to see if it met their criteria. Two independent reviewers checked each study to make sure they were looking at the right information: studies that measured mental health problems (like anxiety or depression) and tracked what people ate.

Out of all those studies, 22 met the requirements—20 were cross-sectional studies (which take a snapshot of people at one moment in time) and 2 were cohort studies (which follow people over time). The researchers then summarized what all these studies found together to see if there were common patterns.

This approach is like gathering all the puzzle pieces from different research teams and putting them together to see the bigger picture, rather than relying on just one study.

A systematic review is important because individual studies can sometimes give different answers. By looking at many studies together, researchers can see what patterns appear again and again, which gives us more confidence in the findings. This approach also helps identify what we still don’t know and what future research should focus on.

The good news: 95% of the studies included were rated as low risk of bias, meaning the researchers did a good job collecting their data fairly. However, the studies used different methods and measured things differently, which makes it harder to combine all the results into one clear answer. The studies were mostly done during the pandemic, so we need to see if these patterns hold true in normal times too.

What the Results Show

The main finding was clear: when college students felt more anxious, depressed, or stressed, they tended to eat more ultra-processed foods (like chips, candy, fast food, and sugary drinks) and engage in emotional eating (eating when they weren’t actually hungry). This pattern showed up across most of the studies reviewed.

The pandemic seemed to make this worse. When COVID-19 disrupted normal life—with lockdowns, online classes, and isolation—students who were already stressed ate even more unhealthy foods. It’s like the stress from the pandemic amplified the stress-eating connection.

Interestingly, the researchers also found that about 14% of the studies reported something different: some students actually reduced their dessert consumption or ate more fresh and minimally processed foods when stressed. This shows that not everyone responds to stress the same way—some people stress-eat junk food, while others might stress-eat healthier options or eat less overall.

Beyond the main findings, the research suggests that the relationship between mental health and eating is complex. The type of stress matters—pandemic-related stress seemed particularly linked to unhealthy eating changes. Additionally, the studies showed that emotional eating (eating to cope with feelings rather than hunger) was a key mechanism connecting stress to poor food choices. The disruption of normal routines during the pandemic also played a role, suggesting that when life circumstances change dramatically, eating habits become even more vulnerable to mental health influences.

This research builds on what scientists already knew: stress and negative emotions can influence eating habits. However, this review is one of the first to specifically look at how this played out during the COVID-19 pandemic in college students. Previous research had shown similar patterns in other groups, but the pandemic created a unique situation with widespread stress, isolation, and disrupted routines. This review confirms that the pandemic intensified these stress-eating patterns rather than creating entirely new ones.

Several important limitations exist: Most studies were cross-sectional, meaning they took a snapshot at one moment rather than following students over time, so we can’t prove that stress actually causes the eating changes (it could be the other way around, or something else could cause both). The studies measured things differently, making it hard to combine results precisely. Most data came from the pandemic period, so we don’t know if these patterns are the same during normal times. Finally, the studies came from different countries and cultures, which might have different eating habits and stress responses.

The Bottom Line

If you’re a college student experiencing stress, anxiety, or depression: (1) Try to notice when you’re eating because of emotions versus actual hunger—this awareness alone can help you make better choices. (2) Consider talking to your school’s counseling center about stress management techniques. (3) Keep some healthy snacks available so emotional eating doesn’t automatically mean junk food. (4) If you’re struggling significantly, reach out to a mental health professional or nutritionist who can provide personalized support. These recommendations have moderate confidence because the research shows the pattern clearly, but we need more studies to test specific solutions.

College students should definitely pay attention to this research, especially those who notice they eat more junk food when stressed. Parents of college students might also find this helpful for understanding their child’s eating habits. Mental health professionals and nutritionists working with college students should consider addressing both stress and eating habits together. However, if you’re not a college student or don’t experience stress-related eating changes, this research is less directly relevant to you, though the general principle applies to many people.

Changes won’t happen overnight. If you start managing stress better and being more mindful about emotional eating, you might notice improvements in your food choices within 2-4 weeks. However, building lasting habits typically takes 8-12 weeks. If you’re addressing underlying anxiety or depression with professional help, improvements in eating habits may follow as your mental health improves, which can take several months.

Want to Apply This Research?

  • Track your stress level (1-10 scale) and eating patterns daily. Note when you eat and whether you were physically hungry or eating due to emotions. Over time, you’ll see if your stress level correlates with choosing unhealthy foods, helping you identify your personal stress-eating triggers.
  • When you notice stress building, use the app to log your stress level and set a reminder to try a 5-minute stress-relief activity (deep breathing, short walk, or stretching) before eating. This creates a pause between the stress trigger and eating, giving you a chance to choose more intentionally.
  • Weekly, review your stress and eating logs together to identify patterns. Set a goal to increase the percentage of meals eaten when physically hungry versus emotionally stressed. Track this weekly percentage to see gradual improvement over months, celebrating small wins along the way.

This research summary is for educational purposes only and should not replace professional medical or mental health advice. If you’re experiencing significant anxiety, depression, or disordered eating patterns, please consult with a healthcare provider, mental health professional, or registered dietitian. The findings presented are based on observational studies and cannot prove cause-and-effect relationships. Individual responses to stress vary greatly, and what applies to college students during the pandemic may not apply to all populations or time periods.