What is ‘hangxiety’ and why do some people experience it?
Pounding headaches, nausea, dizziness, and fatigue are fairly classic symptoms in the aftermath of drinking alcohol. For some people, hangxiety may dissipate relatively quickly as the body metabolizes the alcohol and rehydrates, and as they engage in self-care practices such as rest, hydration, and nutritious food. However, for others—particularly those who have consumed larger quantities of alcohol or who are prone to anxiety—hangxiety may persist for an extended period, sometimes lasting well into the next day or beyond. Alcohol disrupts sleep patterns, particularly REM (rapid eye movement) sleep, which is crucial for processing emotions and consolidating memories. Poor sleep quality can leave individuals feeling anxious, groggy, irritable, and more vulnerable to stress and anxiety the next day. Adnand suggests a dry January, starting off the year with a full 31 days of alcohol abstinence.
You can meditate while sitting or even lying in bed, if you don’t feel up to being upright. It can help to start with some deep breathing, so lie or sit back, close your eyes, and focus on your thoughts and how you feel, physically and emotionally. Feeling physically well won’t completely resolve anxiety, but it can make you better equipped to tackle racing thoughts and worries.
- “When experiencing this, many people tend to rewind the ‘blooper reel’ of awkward moments in their mind, making them feel even more embarrassed or ashamed,” says Shafir.
- Therapists and counselors in dual diagnosis programs are trained to recognize the complex interplay between anxiety and alcohol use and tailor treatment plans to meet the unique needs of each individual.
- People with alcohol use disorder may experience withdrawal when they do not use alcohol.
- “Addressing the physical symptoms of your hangover can also make you feel better psychologically,” says Dr. Paul Linde, psychiatrist and medical director of psychiatry and collaborative care at Ria Health, San Francisco.
Seek support from others
These physical symptoms are typical of a hangover, reflecting the body’s struggle to process and metabolize alcohol effectively. Dehydration, another common consequence of excessive alcohol consumption, can further worsen these symptoms, leaving you feeling parched and depleted. Another great way to manage anxious feelings after a night of drinking is to engage in exercise, which can help get your blood moving and can ultimately produce a relaxing effect on both your body and your mind. «Exercise is a great help for most mental disorders, including anxiety — whether it’s anxiety from an inherent disorder or whether it has to do with something provoked by alcohol,» says Dr. Koob. So while those who are already struggling with an anxiety disorder can certainly be more likely to experience feelings of anxiety after drinking, experiencing hangxiety does not necessarily mean you have an anxiety disorder. Though they tell us that hangxiety is a relatively common phenomenon, the good news is that there are steps you can take in order to manage it.
Alcohol initially gets broken down into a toxic chemical called acetaldehyde, which the enzyme ALDH then converts into a less toxic compound that can be metabolized into carbon dioxide and water. Certain versions of the ALDH2 result in less-efficient ALDH enzymes. «Individuals with this variant develop greater levels of acetaldehyde — a molecule more toxic than alcohol and thought to be involved in the development of hangover symptoms,» Nutt said.
Some adults can safely tolerate two or three alcoholic beverages when consumed with food, but many cannot tolerate more than one drink. In some situations, hangxiety can feel like a panic attack, with symptoms of shortness of breath, sweating, and shaking. From «What is the healthiest wine?» to «What is the hottest planet?» to «How do I make a paper airplane?», we’re striving to find answers to the most common questions you ask every day.
Sleep disturbances
As a shared experience and not a formal diagnosis, there’s no set list of symptoms that define hangxiety. In general, it’s the similar to general symptoms of anxiety, just specific to post-drinking. Another 2023 study suggested hangover symptoms like anxiety were more common among people with poor emotional regulation. For many people, this means an uptick in feelings of anxiety and the familiar hangxiety experience.
Lifestyle Quizzes
A 2011 study on adults with depression or anxiety suggests a link between low levels of folic acid and these conditions. During this time, you might feel restless, anxious, nervous, or jittery, just as you might if you were dealing with more severe alcohol withdrawal. Hangxiety, on the other hand, is a type of everyday anxiety that people tend to experience from time to time while they’re sobering up after drinking, Wallace says.
According to a 2021 review published in the journal Nutrients, excessive alcohol use leads to changes in the composition of the gut microbiome. Trying to avoid hangxiety by «sleeping off» hangover symptoms may not be an effective strategy, some studies suggest. However, Gunn said that hangxiety is estimated to only affect around 12% of individuals who drink alcohol, and why some people have different symptoms to others is not well understood. If your anxiety persists, or if you feel you need to drink more alcohol to cope with it, consider talking with a therapist or other healthcare professional. They might also create some major challenges, both for your health and in your daily life. Not getting enough of the right nutrients can also affect mood symptoms.
Health Challenges
If you’re planning on drinking, taking all the standard steps to avoid a hangover will also help you avoid hangxiety. Additionally, your hangover and accompanying anxiety may be more intense if you weren’t well hydrated and fed prior to drinking. Eating processed foods high in sugar, which can also mess with your mood and production of feel-good can a drug dog smell nicotine chemicals, and not having consumed enough water while drinking can both intensify hangover and hangxiety symptoms.
People with hangover-related anxiety may have other hangover symptoms, such as thirst, fatigue, feeling slow or less alert, stomach problems, or body aches. Some research suggests that people with social anxiety disorder are more likely than other people to display signs of alcohol dependence or abuse. A 2019 study highlights a potential link between shyness, alcohol consumption, alcohol use disorder, and anxiety. In a 2017 study, 1,837 people between the ages of 18 and 30 completed a survey that included questions about various hangover symptoms. Although anxiety was the least common reported symptom, it still affected 22.6% of the participants.
Alcohol also might reduce the effectiveness of your anxiety medication, if you take it, further leading to anxiety after drinking. If you’re prone to hangxiety and notice symptoms after just one drink, the only surefire way to prevent it is by giving up alcohol for good. Some people can lessen the effects by simply dialing back on booze, but it’s dependent on each individual. If you are planning to drink more than the recommended amount, however, it’s important to practice smart drinking behaviors like hydrating and eating plenty of food. Since alcohol is a diuretic (meaning it pulls water out of your system), it has dehydrating effects on the body that leads to symptoms like headache, dizziness and dry mouth. «The dehydrating effects of alcohol can make your hangxiety worse, and having a headache or other symptoms certainly doesn’t help,» says Dr. Koob.
