So you had a bit too much to drink last night? You’re expected to feel a bit delicate the day after. But, for some people, the day ahead can be filled with anxiety symptoms such as panic, dread and irritability. This phenomenon is called ‘hangxiety’. If you’re familiar with the feeling, read on to learn how to manage and prevent it.
What is Hangxiety?
Hangxiety occurs after drinking a heavy amount. As your body returns to its normal state, you experience a withdrawal from alcohol. This affects the nervous system which is why anxiety increases and your moods can fluctuate.
Causes of Hangxiety
It’s estimated that 12% of people suffer from hangxiety with the severity and length varying. There are many different explanations as to why some people are more likely to experience hungover anxiety such as:
Alcohol withdrawal
Drinking alcohol releases dopamine and, while these feel-good hormones are enjoyable in the moment, it disrupts the body’s natural state. Which is why we feel worse days afterwards.
Social anxiety
People who suffer from social anxiety may rely on alcohol to calm their nerves in social situations.This makes the anxiety temporarily go away. However, the symptoms can appear the next morning and are accentuated by the physical symptoms of a hangover.
Dehydration
Alcohol can leave you dehydrated which can cause anxiety and fatigue. Drinking water and other fluids throughout the day may ease your symptoms.
Medications
Some medications produce negative side-effects when mixed with alcohol. This can worsen your experience with hangxiety as certain substances should not be mixed. Make sure to check if it’s safe to drink whilst on any medications.
How to prevent hangxiety
Unfortunately there isn’t a specific cure for hangxiety. But if you want to keep the symptoms minimal there are ways to prevent it from happening.
Never drink on an empty stomach
Eating before drinking is important, your body needs to be well equipped with the nutrients to fight off anxiety.
Drink water along with alcohol
This is a great way to keep your fluids up and prevent you from becoming dehydrated.
Don’t mix drinks
Mixing drinks will make your physical hangover worse, which can worsen anxiety symptoms.
Limit your drinks
If you’re aware that you suffer from hangxiety, try to cut down on your drinks. Drinking too fast and too much will only guarantee the symptoms appearing in the morning. So take it slow.
How to manage hangxiety
Relax
It’s a lot easier said than done but try doing something to soothe your mind. Taking a bath, watching a comfort film or even taking a nap can slow down those racing thoughts.
Talk to someone you trust
Talking is a great way to realise you aren’t alone, confiding in a loved one about your hangover fears may just help you see the lighter side of the situation.
Take pain medications
Try to relieve your physical hangover symptoms to decrease your anxiety.
Practice mindfulness
Bring yourself back to the present moment with mindfulness. There are many ways to do this, such as breathing exercises, journaling or drawing. Netflix have introduced a mindfulness series called: ‘Headspace, Unwind your mind’. Which is a great and easy way to unwind.
Overall you aren’t alone in your experience of hangxiety. But if your symptoms are severe and unmanageable you may want to cut down your alcohol intake. Going out without alcohol can be strange but there are many guides on how to have a full and fulfilling night without heavy drinking.
If you’re in the midst of an anxiety fuelled hangover, take it easy and remember it won’t last forever!
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