Hangxiety: Exploring the anxiety hangover phenomenon

Some individuals may wake up after a night of socializing and drinking expecting only the physical aftermath of a hangover, instead being greeted with an overwhelming sense of anxiety. This type of anxiety may not seem like next-day regret or worry about what you might have said or done while under the influence of alcohol. Instead, hangover anxiety may be described as an intense feeling of unease, nervousness, and foreboding. 

Such feelings associated with no apparent cause are possibly connected to the phenomenon of “hangxiety.” Understanding how and why hangxiety manifests may help those who experience it navigate related unsettling sensations and foster healthier habits with alcohol.

What is a hangover?

A hangover can be defined as a set of symptoms resulting from drinking more alcohol than the body can physically tolerate. The following may contribute to a person developing a hangover the morning after a night of drinking alcohol:

• Dehydration: Alcohol suppresses the release of hormones that direct the kidneys to retain fluid, resulting in increased urination and fluid loss.
• Sleep Disruption: While people under the influence of alcohol may fall asleep more quickly, sleep tends to be fragmented, leading to fatigue the next day.
• Inflammation and Irritation: Alcohol causes inflammation throughout the entire body (particularly the liver), as well as irritation of the stomach lining, which can lead to nausea.
• Congeners and Sulfites: Compounds – added to certain wines as preservatives or produced during fermentation – can exacerbate hangover symptoms (i.e., darker spirits, like bourbon, have higher levels of congener compounds).

Symptoms of a hangover may range from mild to extremely uncomfortable and can last up to a day or longer, making it difficult for someone to get out of bed or go about their daily functioning. Muscle aches, headaches, nausea, light and sound sensitivity, and increased blood pressure are a few signifiers of a hangover. In some cases, people experiencing a hangover may also experience overwhelming anxiety.

What is hangxiety?   

Hangxiety is a term that combines “hangover” and “anxiety,” referring to the anxious feelings that often occur after excessive drinking. It may be defined as a looming sense of dread, worry, and unease that can occur the morning after a night of excessive drinking without an apparent reason. While not everyone experiences hangxiety, for those who do, it can be an incredibly discomforting experience, sometimes more debilitating than the physical symptoms of a hangover.

Note that “hangxiety” or hangover-related anxiety is not an official mental health condition or illness listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-V) or the International Classification of Diseases (ICD-11). It is a pop-culture term. If you’re experiencing severe anxiety after drinking, talk to your doctor or therapist for treatment options. 

Who experiences hangxiety?

Hangxiety may not affect everyone equally. Experts suggest that shy and introverted individuals are more prone to experiencing hangxiety compared to their extroverted counterparts. This statistic may be due to alcohol often alleviating social anxiety temporarily, making social interactions more enjoyable. When the alcohol wears off, the brain compensates, leading to heightened anxiety, particularly in individuals already prone to anxiety. 

The biological basis of hangxiety

Understanding hangxiety may be assisted by an understanding of how alcohol impacts the human brain. Alcohol is a depressant, which means it slows down the brain’s functions and increases the production of GABA, a neurotransmitter responsible for calm and relaxation. Simultaneously, alcohol suppresses the production of glutamate, a neurotransmitter responsible for excitability.

Alcoholic beverages (especially mixed cocktails) are high in sugar, which, when metabolized, can lead to a drop in blood sugar levels. As a response, the body releases stress hormones like cortisol and adrenaline to stabilize blood sugar levels by inciting the liver to release glycogen. Even low-carb drinks, like pure spirits, can cause blood sugar to fall as the liver initially prioritizes alcohol breakdown over glycogen release, maintaining blood sugar balance.

How to reduce hangxiety

When consuming excess amounts of alcohol, people tend to experience a range of emotional and physical alcohol hangover symptoms, along with hangover anxiety. Below are a few strategies you can try to prevent or manage hangxiety. 

Hydration

Alcohol dehydrates the body, which can worsen hangxiety symptoms. Drink lots of water or rehydration solutions to replenish lost fluids and electrolytes. 

Healthy eating

Food may balance your blood sugar levels, which can fluctuate after you drink alcohol. Opt for nutritious foods high in protein, fiber, and healthy fats. For example, certain types of fish, beans, and other legumes can be healthy options after drinking. 

Physical activity

Engaging in light exercise, such as walking or yoga, can help the body metabolize alcohol more quickly and reduce the intensity of anxiety symptoms (and other hangover symptoms) by releasing endorphins, the body’s natural mood lifters.

Sleep

Alcohol may interfere with your sleep cycle, leaving you tired and anxious the next day. Try to get plenty of rest following a night of drinking. You can also practice healthy sleep hygiene habits, such as putting your devices away an hour before bed, ensuring a comfortable sleeping environment, and reducing distractions in your bedroom when you go to sleep. You can also commit to sleeping and waking up at the same hours each day. 

Mindfulness and relaxation techniques

Deep breathing, meditation, yoga, or other calming activities may be beneficial in managing anxiety symptoms. Meditation and mindfulness have been proven highly effective in reducing anxiety, depression, and stress, which often co-occur. 

Cognitive behavioral techniques

If you’ve previously engaged in cognitive-behavioral therapy (CBT), the techniques you learn through this modality may help you identify and challenge unhelpful thoughts contributing to your anxiety. CBT is a therapeutic approach premised on the notion that individuals can change negative thought patterns with intention and repetition, which then leads to more positive emotions.

Social support

If you're anxious, reach out to a friend or loved one. They may offer reassurance, provide perspective, or actively listen. In some cases, talking about what you’re feeling may alleviate anxiety.

Professional help

If hangxiety is a recurring issue affecting your quality of life, it may be worth seeking professional help. A therapist or counselor can provide strategies and techniques for managing anxiety.                                                  

Hangxiety can sometimes be a sign of an underlying mental health issue, like anxiety or alcohol use disorder. If you’re regularly experiencing hangxiety, or if it’s severely impacting your life, it may be beneficial to seek professional help. A therapist can explore potential concerns such as alcohol dependence or an alcohol allergy, in addition to symptoms of physical or emotional pain. 

Psychologists can offer strategies to manage anxiety and provide therapies like CBT that aim to help participants change their relationship with alcohol. If necessary, a psychiatrist can prescribe medication. Both practitioners can guide you toward healthier coping mechanisms and lifestyle changes, such as completing an at-home alcohol detox, joining weekly support groups, or going through an alcohol rehabilitation program.

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources.

Alternative support options 

Some people may not reach out to an in-person therapist due to barriers like cost or distance. In these cases, online therapy provides several advantages for treating hangxiety. Its convenience and accessibility allow individuals to access treatment from the comfort of their homes, eliminating the need for travel. This approach can be especially beneficial for those experiencing impaired cognitive and physical functioning related to hangovers or anxiety symptoms. 

Online platforms like BetterHelp also provide a level of comfort, which can reduce the stigma some may experience when seeking help for alcohol-related issues. In some cases, online therapy may facilitate consistent treatment attendance, provide access to a broader range of specialists, and be more affordable than traditional face-to-face therapy. Additionally, studies suggest that online CBT can be as effective as traditional in-person therapy for many conditions, including anxiety and substance use disorders. 

Takeaway

Hangxiety can be a perplexing and distressing experience. However, understanding the science behind hangxiety and hangovers, recognizing their impact on mental health, and learning effective coping strategies may help you incorporate healthier behaviors in your lifestyle, which doesn’t necessarily stipulate giving up alcohol altogether.

Experiencing hangxiety is not a sign of weakness or a character flaw; it’s a physiological response to alcohol that can affect anyone. For more information about this mental health challenge, consider contacting a licensed therapist online or in your area.