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Anyone who’s experienced a hard night of drinking can attest to the unpleasant effects that occur the next day. Headaches, dry mouth, nausea and dizziness are just a few of the most common hangover symptoms. However, some people also wake up with hangxiety: feelings of anxiety and nervousness that make it difficult to relax or get out of bed.
Hangxiety is a psychological symptom that can linger after the alcohol leaves the body. Understanding the effects of hangxiety and how to establish healthier coping skills and drinking habits can help you avoid an anxiety hangover.
The Psychological Impact of Alcohol Withdrawal: Do Hangovers Cause Anxiety?
Hangxiety is an intense feeling of worry or dread that occurs after a hard night of drinking. It commonly manifests in people who already experience anxiety or depression, even though people with these conditions typically drink to alleviate their symptoms.
Research from the National Institute on Alcohol Abuse and Alcoholism shows that about 20% to 40% of people with an anxiety disorder have a co-occurring alcohol use disorder, and 27% to 40% of people with major depressive disorder struggle with alcohol issues. Alcohol reduces anxious feelings and lowers inhibitions, helping individuals feel loose and relaxed. However, this relief is only temporary, leaving people feeling worse once the effects wear off.
Although researchers haven’t pinned down a singular cause of hangxiety, it’s believed to emerge from the chemical changes that take place in the brain when consuming alcohol. Drinking alcohol triggers a dopamine rush to the pleasure center of the brain, making individuals feel good and encouraging them to drink more.
Once the alcohol leaves a person’s system and their dopamine levels decrease, it can leave them feeling anxious, resulting in hangxiety. A few other theories explain why hangovers may cause anxiety.
Alcohol Detox
After drinking alcohol, the body undergoes the process of naturally ridding itself of the substance. This detoxification period can take several hours, depending on the level of consumption, and cause symptoms similar to those experienced during severe alcohol withdrawal. Symptoms include anxiety, restlessness, shakiness and irritability.
Regret or Worry
Many people feel more comfortable and relaxed after a few drinks due to alcohol lowering their inhibitions. However, alcohol can also impair judgment, reasoning and thinking, causing people to say or do things they normally wouldn’t. This can result in feelings of anxiety, regret or embarrassment the next day, especially if they can’t remember the previous night’s events.
Poor Sleep
Alcohol can affect the quality of sleep, even if a person doesn’t drink much. Even though alcohol generally makes it easier to fall asleep, it can cause shorter sleep duration or frequent nighttime awakenings as it leaves the body throughout the night. According to the American Psychological Association, sleep deprivation worsens anxiety, which can severely affect emotional functioning the next day.
Medication Use
Certain antianxiety medications or antidepressants may interact with alcohol, becoming less effective and causing symptoms including agitation, restlessness or anxiety. If you’re prescribed one of these medications, check warning labels before consuming alcohol to avoid hangxiety.
Coping Tips: Managing Hangxiety
After exploring what causes hangxiety, it’s important to develop a toolkit of coping strategies to lessen these unpleasant feelings when they happen. Although this condition affects everyone differently, coping strategies to consider include:
- Managing physical symptoms. Feeling physically well may not fully alleviate anxiety, but it can help you better process your thoughts or feelings. Drink plenty of water, eat nutritious foods and take over-the-counter pain relievers or anti-nausea medications to reduce physical hangover symptoms.
- Practicing mindfulness meditation. Meditation and slow-breathing exercises reduce anxiety and can easily be done from bed if you’re struggling with headaches or nausea. Try lying down or sitting back, closing your eyes and focusing on your thoughts or breathing to calm down.
- Talking yourself through your worries. If you’re worried about something you said or did the previous night, take a few minutes to examine your thoughts. Consider what you’re most worried about, and reach out to trusted friends or family if you need help putting the night’s events into perspective. You may realize you have nothing to fear.
- Engaging in stress-relieving activities. Going for a walk, exercising or journaling may not be practical if you have a pounding headache. Instead, take a bath, listen to music or put on a comfort show to relieve feelings of stress or anxiety. It may not solve the problem, but it can put you in a better mindset to process your emotions.
Responsible Drinking: Tips for Minimizing Hangxiety Symptoms
Developing healthier coping skills can reduce symptoms of hangxiety, but monitoring your alcohol consumption can help you avoid them altogether. Keep these tips in mind when preparing for a night of drinking:
- Set a limit. Before going out, decide how many drinks you’re allowed to have to avoid overconsumption. If you’re worried about sticking to your limit, tell a friend so you have someone to hold you accountable.
- Stay hydrated. Match each alcoholic beverage you consume with a glass of water. This helps you stay hydrated and reduces your alcohol intake throughout the night, which may prevent feelings of anxiety in the morning.
- Don’t drink too quickly. Drinking too quickly may cause you to lose track of how much alcohol you’ve consumed. Try sticking to one alcoholic beverage per hour to reduce your intake and avoid a hangover.
- Avoid drinking on an empty stomach. When you drink on an empty stomach, you risk becoming inebriated more quickly, which can make you sick and intensify your inability to think or make rational decisions. Have a snack or meal before drinking, and eat throughout the night any time you feel hungry.
Seek Professional Support for Severe Anxiety
For some people, hangxiety may be a temporary period of discomfort after a night of drinking. However, experiencing persistent anxiety or feeling anxious even when not drinking may indicate a larger problem.
At FHE Health, we offer various treatments for anxiety disorders, including therapy, counseling and medication. Get the help you need to reduce anxious thoughts and build a more fulfilling life. Contact FHE today to learn more about our services.
