Sugar-sweetened beverages (SSBs) are drinks that are sweetened with fruit-juice concentrates, high-fructose corn syrup, sucrose, and other forms of added sugar. Common examples of SSBs can come in the form of hot or cold drinks and include soda, sweetened mineral water, sweetened coffees, sweetened energy drinks, sweetened teas, and sports drinks. These types of drinks are a significant source of added sugars in a person’s diet and typically provide little to no nutritional value.
Over-consumption of SSBs is associated with serious physical health (e.g., obesity and type 2 diabetes), psychological (e.g., anxiety and depression), and behavioral (e.g., impulsivity and aggression) problems. Because of these consequences, professionals working in mental health and other related settings need to be able to recognize and understand the possible impact excessive SSBs consumption has on a client’s emotional, behavioral, cognitive, and physical health. This should, of course, be done in conjunction with a qualitied healthcare specialist and/or nutritionist.
Reasons for excessive sugar-sweetened beverage consumption are many and varied, and may include personal (e.g., habit forming behaviors and trying to stay awake), family (e.g., parental modeling and family conflict), social (e.g., socialization with friends or loneliness), environmental (e.g., access and availability), mental (anxiety and depression), and economic (e.g., lower income status) considerations. Interventions that can be beneficial for this problem include cognitive (e.g., metacognitive training), affective (e.g., emotional intelligence), behavioral (e.g., self-regulation training), and dietary interventions. As a result, marriage and family therapists are encouraged to learn about this topic and become familiar with the wide array of reasons for, and consequences associated with excessive sugar-sweetened beverage consumption.
This article services as a brief introduction to this important and complex topic. The goal of this article is to provide systemic therapists and other related professionals with a basic introduction to the topic of excessive sugar-sweetened beverage consumption by highlighting information in three essential areas: a) associated consequences, b) intervention considerations, and c) self-care strategies.
>>Listen to the author discuss the impacts of sugar consumption on mental and emotional health.
Excessive SSBs consumption: Associated consequences
Several consequences may result from the overconsumption of sugar-sweetened beverages. In fact, excessive consumption of these types of beverages have been linked to a wide variety of physical, behavioral, psychological, and cognitive problems. Below are several considerations to take into account when examining the possible consequences that may result from excessive sugar-sweetened beverage consumption:
- Obesity and type II diabetes may increase with the excessive consumption of SSBs.
- Research suggests that SSB consumption is negatively correlated with performance on executive function tasks.
- Struggles with alexithymia (e.g., emotional processing, awareness, and understanding deficits) could be more likely among consumers of SSBs.
- The consumption of SSBs may exacerbate symptoms of anxiety and depression
Issues with allostatic load (i.e., the collective burden of life stressors) could be more common among those who excessively consume SSBs.
- Individuals with a history of psychological trauma could be more prone to the excessive use of SSBs.
- Giving SSBs to infants may increase their risk for future health-related consequences
- Consuming SSBs instead of water may exacerbate issues related to dehydration.
- SSB consumption is positively associated with a wide array of physical health issues.
- Excessive prenatal exposure to SSBs may contribute negative outcomes across the lifespan.
- Hyperactivity could be linked to SSB consumption through the interactions between sugar, insulin, and epinephrine.
- Research suggests that excessive SSB consumption may be common among some persons with substance use problems.
- Externalizing behavioral problems like impulsivity, defiance, and aggression may increase as a result of excessive consumption of SSBs.
- Risk-taking behaviors may be more common among users of SSBs.
- SSB consumption could increase the likelihood of sedentary behaviors (i.e., physical inactivity).
- People who consume too many SSBs may also be prone to excessive screen time exposure.
- The consumption of SSBs is negatively correlated with academic performance, particularly in mathematics.
- Sleep disturbances (e.g., insomnia) are more prevalent among people who excessively consume SSBs.
Intervention considerations
Several interventions should be considered when assisting clients in addressing their excessive SSB consumption habits. Prior to implementing an intervention plan, working in conjunction with the client’s healthcare team is strongly encouraged. Below are general intervention options to consider:
- Consult with a qualified nutritionist, medical MFT, and/or functional medicine specialist
- Refer the client to a qualified nutritionist and/or related healthcare specialist
- Promote self-regulation abilities
- Promote executive function capabilities
- Promote metacognitive awareness and understanding
- Encourage screen time reduction
- Consider offering psychoeducation classes pertaining to the topic of excessive SSB consumption
- Promote self-efficacy
- Promote improved decision-making abilities
- Promote emotional intelligence
- Promote positive self-esteem
- Promote optimism and gratitude
- Promote resilience-based approaches
- Encourage reflective journaling
- Encourage the client to reduce sedentary behaviors
- Utilize strengths-based approaches
- Promote health and nutritional literacy
- Utilize a trauma-informed care approach
Self-care strategies
Reducing or eliminating consumption of sugar-sweetened beverages should be considered as part of an overall self-care plan. Self-care is being mindful of one’s own well-being and taking identifiable steps to ensure one’s health in the short- and long-term. Prior to implementing a self-care plan, it is important to consult with the client’s healthcare team. Below are several suggestions to consider when developing a self-care plan:
A client can implement different self-care strategies in several areas of one’s life including:
Physical health
- Eat nutritious and well-balanced meals regularly (consult with a nutritionist)
- Maintain normal blood sugar levels
- Get regular exercise (e.g., walk, jog, practice yoga, or play sports) (consult with an exercise specialist or physical fitness professional)
- Maintain a consistent sleep routine (consult with a sleep specialist)
- Visit one’s doctor(s) regularly
- Maintain healthy dental practices (e.g., routinely go to the dentist)
- Maintain a healthy body weight
- Avoid drug and tobacco use
Mental
- Learn to express, process, and manage one’s emotions
- Journaling (e.g., gratitude and reflective journaling)
- Meditation
- Gratitude practice
- Explore spiritual health
- Practice self-compassion
- Join a mental health support group
Work
- Ensure a balance between work and personal life
- Delegate tasks when appropriate and possible
- Learn to say “no” when you are too busy
- Reduce screen time exposure
- Take breaks
- Use vacation time
- Resolve workplace conflict
Social
- Develop and maintain relationships with family and friends
- Become involved in community groups and organizations
- Consider volunteering
- Improve social-communication abilities
Author podcast: Food Selectivity and the Impact of Sugar
Self-care is being mindful of one’s own well-being and taking identifiable steps to ensure one’s health in the short- and long-term.

Jerrod Brown, PhD, MA, MS, MS, MS, is a professor, trainer, researcher, and consultant. He is also the founder and CEO of the American Institute for the Advancement of Forensic Studies (AIAFS). Brown has also completed several specialized trainings and certifications in areas related to health and wellness. Jerrod01234Brown@live.com
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