Have you ever woken up after a night of drinking with a pounding headache and a sense of dread that something terrible happened, even if you can’t quite remember what? That uneasy feeling, combined with anxiety, is what many people refer to as “hangxiety.”
It’s a mix of a hangover and anxiety that can leave you feeling even worse than just a standard hangover. In this blog, we will explore what hangxiety is, why it happens, how long it lasts and possible to prevent hangxiety. We’ll also share some tips on how to manage anxiety during it so that you can feel better faster.
What Is Hangxiety?
Hangxiety is a term that basically combines “hangover” and “anxiety”, which together make “hangxiety”. It’s used to describe those anxious feelings many people feel that can come after drinking alcohol.
When you’re hungover, your body is trying to recover from the effects of alcohol. During this time, you’re likely to experience dehydration, low blood sugar, and the chemicals your body produces to process alcohol. These physical effects of alcohol detox can contribute to feelings of anxiety.
For some people, hangover anxiety can quite be mild, making them feel a bit uneasy. For others, it can be very severe, causing panic attacks or intense feelings of dread. And it isn’t just about feeling anxious – it’s about the mix of the usual physical symptoms that come with a hangover, as well as the emotional symptoms that make hangxiety particularly unpleasant.
What Causes Hangxiety?
Interestingly, there are actually quite a few reasons why post-drinking anxiety happens.
There Are Chemical Changes in the Brain
When you drink alcohol, it affects the neurotransmitters in your brain, which are chemicals that help send signals between nerve cells. Alcohol increases the effects of certain neurotransmitters in our brains, which is why we feel more relaxed and less inhibited when we consume alcohol. It also decreases the impact of another neurotransmitter called glutamate, which usually makes you feel more alert.
The day after drinking, your brain tries to rebalance these neurotransmitters. This rebound can cause your levels of GABA to drop and glutamate to rise, making you feel anxious, restless, and uncomfortable.
You Might Be Dehydrated, & Your Electrolyte Imbalance Could Be Off
Alcohol is, by nature, a diuretic. What this means is that it makes you need to urinate more often than you usually would.
This can lead to dehydration and an imbalance of electrolytes, such as sodium and potassium, in the body. Dehydration and low electrolytes can make you feel tired, dizzy, and anxious.
You Had a Bad Sleep
Even though alcohol might help you fall asleep faster, it will disrupt the quality of your sleep.
Drinking heavily can prevent us from reaching the deeper stages of sleep, which are essential for feeling rested and refreshed. So, even if you’ve been asleep for a good 8 hours, you might still be sleep-deprived.
Sleep deprivation can increase feelings of anxiety and make it harder to cope with stress.
You’re Experiencing Low Blood Sugar
As alcohol wears off, it can cause your blood sugar levels to drop. And when your blood sugar is low, it can make you feel weak, shaky – and anxious.
Your body needs glucose (sugar) for energy, and without enough of it, your brain and nervous system can’t function properly, leading to feelings of anxiety.
There are Feelings of Guilt and Regret
Sometimes, hangxiety is a mix of physical and psychological symptoms, but it might also linked to how you feel about what happened while you were drinking.
If you did something you might deem embarrassing or out of character for you, the feelings of guilt and regret can add to your anxiety the next day. If you’re experiencing blackouts (when you have no recollection of what happened), this can also worsen anxiety as it might lead you to make up scenarios in your head that make you experience ongoing feelings of regret and shame but might not even have happened.
How Long Does Hangxiety Last?
The duration of hangxiety can vary from person to person.
For most people, hangxiety lasts as long as their hangover does, which can be anywhere from a few hours to a full day. However, some people might experience lingering anxiety for even a few days after drinking, especially if they drank a lot or if they are prone to stress in general.
Several factors can influence how long hangxiety lasts, including:
- How much alcohol you drink: The more alcohol you drink, the longer it can take for your body to recover.
- How sensitive you are to alcohol: Some people are more sensitive to the effects of alcohol and might experience longer-lasting hangxiety.
- Your personal health: Your general health, including your diet, exercise habits, stress levels and if you already experience anxiety normally, can affect how quickly you recover from a hangover.
Is It Possible to Prevent Hangover Anxiety Symptoms?
If you’re consuming alcohol and are susceptible to experiencing hangxiety, then unfortunately, it’s not likely you’re going to be able to prevent it.
But, what is possible is to avoid it altogether by limiting your alcohol intake and making sure you’re not crossing the line into being drunk. Also, there are ways to manage post-drinking anxiety once you start to feel anxious.
Managing Hangover Anxiety Symptoms
Stay Hydrated
Drink plenty of water before, during, and after drinking alcohol. Staying hydrated can help reduce the severity of your symptoms of a hangover and the anxiety that comes with it. Consider drinking sports drinks that contain electrolytes to help balance your body’s fluids.
Eat Nutritious Foods
Eating a balanced meal before you start drinking can slow the absorption of alcohol into your bloodstream. Foods rich in vitamins and minerals, especially those high in B vitamins and magnesium, can help support your body’s recovery. After drinking, eat light, nutritious foods like fruits, vegetables, and whole grains to help stabilise your blood sugar.
Get Enough Sleep
Make sure to get plenty of rest after a night of drinking. To improve your sleep quality, try to create a calm and comfortable sleeping environment. Naps can also help you catch up on rest and reduce feelings of social anxiety.
Practice Relaxation Techniques
Deep breathing, meditation, and yoga can help calm your mind and reduce anxiety. These techniques can help you manage your stress levels and make it easier to cope with hangxiety.
Limit Alcohol Consumption
One of the best ways to prevent hangxiety is to drink less alcohol.
Set limits for drinking habits for yourself, and try to stick to them. Choose drinks with lower alcohol content and pace yourself by drinking slowly. Having water or a non-alcoholic drink between alcoholic beverages can also help reduce the amount of alcohol you consume.
Talk to Someone
Hangover anxiety can have quite the effect on our mental health. So, if you’re feeling overwhelmed by stress, talk to a friend, family member, or mental health professional. Sometimes, just sharing your feelings can help you feel better and less alone.
Exercise
If you’re hungover, the last thing on your mind is probably exercise. But did you know that even a little bit of physical activity can help reduce anxiety and improve your mood?
You don’t need a short walk, which can help clear your mind and boost your endorphin levels, which are chemicals in your brain that help you feel good.
Struggling With Alcohol? Get Support Today
If you’re struggling with hangxiety or alcohol abuse or think you might have alcohol use disorder, don’t hesitate to reach out for help. Call us on 0151 268 6992 for more information on how we can support you.
Posted on Friday, July 12th, 2024 at 3:06 pm in Latest News, Mental Health.
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