The combination of decreasing endorphins and the realization that your worries are still there is a recipe for feeling physically and emotionally unwell. The whole concept of hangover-related anxiety is fairly new, and experts haven’t identified a single cause. Hangxiety is not a clinical diagnosis, but rather a hangover symptom that many experience. Experts say “hangxiety” (or anxiety plus a hangover) is indeed a real phenomenon. It might seem very straightforward that the cause of hangxiety is a hangover. 💙 Check out the Nightly Relaxation Routine session of the Daily Move for a movement routine before bed that can actually help you feel more calm in the morning.
If you live with anxiety, particularly social anxiety, you may find that a drink or two helps you relax and cope with nervous or anxious feelings before (or during) a social event. Experts theorize that hangxiety is related to using alcohol to overcome social anxiety. While alcohol can help make you feel more relaxed, it can also have less-than-positive effects on your mental and physical health. Avoid drinking on an empty stomach, when you’re already stressed, or when you haven’t had enough sleep.
These neurotransmitters play a major role in regulating our mood, and after they initially generate euphoria, sudden changes to their levels may be a major trigger for later symptoms of hangxiety. “Alcohol slows down brain activity, and your brain will release neurotransmitters that speed up brain activity to counteract all the alcohol you drank,” she says. As a result, those calm feelings give way to more anxious ones once the effects of alcohol diminish. A hangover is a series of physiological stressors on your body, and it causes everything from increased cortisol to dehydration. Your dopamine production is impacted, as is your glutamate production, so you might not feel as happy as usual when you’re hungover.
How do you increase dopamine after drinking?
Knowing your limits is a key factor in preventing hangovers and symptoms of anxiety during a hangover. A combination of the toxic effects of alcohol and the withdrawal from the effects of alcohol causes a hangover. “There is almost no research on individual differences to the negative effects of alcohol,” Nutt said. Trying to avoid hangxiety by “sleeping off” hangover symptoms may not be an effective strategy, some studies suggest.
- If you’re experiencing recurring episodes of hangxiety when you drink alcohol, it could be a sign that you have an underlying mental health condition or alcohol use disorder.
- In a perfect world we’d be able to drink responsibly and have fun without feeling the crushing weight of anxiety the next morning.
- Knowing your limits is a key factor in preventing hangovers and symptoms of anxiety during a hangover.
- You can also use a guided meditation app like Headspace or search YouTube for guided meditation tracks to get started.
- Some medications also carry a risk of other side effects, including memory impairment or serious physical health concerns like ulcers or organ damage.
Generalized anxiety disorder: What is it and how to manage it?
It’s important that you talk to a healthcare provider or mental health professional who can guide you by providing you with a diagnosis, treatment plan, and direction for support during your recovery. Some of the ways of managing hangxiety are the same as the strategies for combating a hangover, but there are also additional things you can keep in mind to specifically tackle your anxiety feelings. Anna Gora is a health writer at Live Science, having previously worked across Coach, Fit&Well, T3, TechRadar and Tom’s Guide.
Try moving into a state of mindfulness, or doing a short guided meditation to bring yourself back into your body. Focus on what you need to feel calm, whether that’s curling up in a blanket or texting a friend, and remember that you’ll feel better soon. Get additional sleep after a night of drinking and allow yourself a relaxed day if possible.
In addition, “psychological processes such as emotion regulation or coping styles may contribute to how we interpret and deal with hangover symptoms,” Gunn said. “Those with the tendency to delay or avoid dealing with emotive situations and those with difficulties in regulating emotions may experience more severe hangovers.” Everyone has a different degree of tolerance to alcohol, which can also vary over time. Some individuals can drink vast quantities of alcohol and only experience mild hangovers, while others struggle even after small quantities.
What to Do If You’re Feeling Hangxious
Those who drank alcohol saw some decrease in anxiety symptoms when drinking. But those who were highly shy tended to have higher levels of anxiety the next day. Other symptoms include sleepiness or excitability and warm, flushed skin, especially on your face and neck. It’s also possible to experience mood-related symptoms, including feelings of anxiety. Eat mild foods, such as soup or crackers, to settle your stomach is queasy or nauseas. If possible, go back to bed and let your body continue to process the alcohol withdrawal while you sleep.
But as the effects of alcohol begin to wear off, anxiety tends to return. Physical hangover symptoms can add to anxiety and make you feel even worse. “About two drinks, or a blood alcohol concentration of 0.055, tends to increase feelings of relaxation and reduce shyness,” Cyndi goes on to how to flush alcohol out of your system for a urine test say. But that advice does little good if you’re currently battling hangxiety. In that case, Wallace suggests treating the physical hangover by hydrating, resting, avoiding caffeine, and eating a healthy meal.
What “Hangxiety” Is and How to Avoid It
“It is a cultural term, but I have seen it and other medical professionals have seen it,” he says. Recognizing the symptoms and understanding that they are the result of alcohol use and withdrawal can provide some sense of assurance that the symptoms will wear off after a few hours. Alcohol withdrawal symptoms occur as the body adjusts to a sudden decline in the chemicals that are components of alcohol. Additionally, as alcohol is broken down and removed from the body, certain chemical toxins produce inflammation and oxidative stress.
Who Is Most Affected by Hangxiety?
“There is an increase in proinflammatory cytokines [a class of inflammatory molecules] and cortisol [stress hormone] levels,” he said. “In addition, the physiological effects of how do you know you got roofied a hangover, such as an increased heart rate, can mimic those seen during anxiety. Together, these could lead to increased feelings of anxiety for certain individuals.” Researchers then measured levels of anxiety before, during, and after the drinking or sober periods.
Years ago, I shared a drink with a friend who was leaving the city. She offered some parting advice, including cutting back on hard alcohol if whippets balloons it began to cause me to experience anxiety, as it had for her. Some healthy adults can become sick from consuming even a small amount of alcohol.