Hangover anxiety can cast dark clouds over an already sad series of events. Here’s how you can cope … (+)
The morning after a night out can be a tough one: headache, nausea, and anxiety. The high from the alcohol comes back with a vengeance, taking a heavy toll as you review the memories of the night before, wincing at the thought of possible missteps, and feeling an overwhelming sense of dread and regret for the things you said. The accompanying sense of doom makes you want to fade into oblivion, even though the way you feel right now might make you feel like you’re halfway there already.
This combination of hangover and anxiety, commonly referred to as “hangover anxiety,” can be an all too familiar scenario for many. If this is you, you’re not alone, and understanding the underlying causes can help you better manage this situation.
What is Hangxiety?
Hangover anxiety refers to the feelings of anxiety that often accompany a hangover. While the physical symptoms of a hangover, such as headache, nausea, and dehydration, are well known, hangover anxiety adds a layer of psychological distress, including feelings of guilt, regret, and nervousness about actions one committed while intoxicated.
Although hangovers are a common consequence of excessive alcohol consumption, only a small percentage of people experience anxiety as part of their hangover symptoms. A 2017 study suggests that about 22% of participants felt anxiety during their hangover.
However, hangxiety is reported to occur with greater severity in individuals who already suffer from significant anxiety, particularly those who are naturally more anxious or introverted.
Another 2019 study published in Personality and individual differences Researchers have found that people who are very shy or have social anxiety disorder (SAD) are more vulnerable to hunger anxiety. Although drinking alcohol can provide temporary relief from anxiety in people who are very shy, it leads to a significant increase in anxiety the next day. It also increases the risk of alcohol use disorder (AUD).
People who drink in social situations to reduce their anxiety feel even more anxious the next day. This can lead them to turn to alcohol again to calm down, creating a vicious cycle that becomes increasingly difficult to break.
What does a hangover feel like?
Hangover sufferers often describe an exaggerated feeling of fear and discomfort, with some describing it as a minor panic attack. These symptoms can make the hangover much more distressing.
Common symptoms of hangxiety can be both physical and psychological, including:
- Fatigue and weakness
- Dehydration and sweating
- Confusion and difficulty concentrating
- Headache and nausea
- Regret
- Anxiety and depression, despair mixed with terror
- A general feeling of impending doom
- Drowsiness and rapid heart rate
Throughout the day following heavy drinking, you may have trouble staying awake, but anxiety can also make it difficult to fall asleep, creating a hellish tug-of-war.
“I’m so tired, in a way I’ve never felt after a night of drinking. I’m laying there having a hard time keeping my eyes open and stopping my squinting,” one Reddit user explained. “I keep closing my eyes involuntarily and since my breathing is so shallow right now, am I still scared? I don’t know how to describe it, but the feeling of being so tired and falling asleep makes me incredibly anxious about doing so.”
Getting Rid of Binge Eating
The easiest way to prevent a hangover is to cut down on your alcohol intake. Moderation is key: research suggests that limiting alcohol intake and the duration of drinking can significantly reduce the risk of hangover-related anxiety.
If you suffer from social anxiety and have a hard time avoiding “liquid courage” at parties, some advance preparation and a pep talk can help. Here are some strategies to manage your drinking and anxiety:
- Recognize personal triggers. Identify what is driving you to drink excessively. Is it social pressure, stress, or a desire to fit in? Or is it a desire to avoid overthinking and have fun with others? If so, drinking to the point of intoxication is not helpful.
- Set limits. Before you give in to the urge to drink more than you need, think back to the last time you had a blast and how you felt the next morning. This can help you stay within your limits. Decide how many drinks you will have before the event and stick to that. If you feel tipsy after two drinks, it’s best to stop there.
- Responsibility partner. Attend the party with a supportive friend who understands your goals. They can help keep you on track and gently remind you why having an extra drink is not a good idea. They can also help you feel grounded and relaxed when you start to feel anxious and overwhelmed.
If you’re experiencing hangover anxiety after a night of heavy drinking, try these steps to manage your symptoms. Relieving the physical symptoms of a hangover can also help reduce psychological symptoms:
- Stay hydrated and eat nutritious foods. Drink plenty of water to combat dehydration. This can help reduce headaches and fatigue, which in turn eases anxiety. Eating a balanced meal can stabilize blood sugar levels, which helps improve mood and cognitive function.
- Rest and relax. Make sure you get enough sleep to allow your body to recover. If you can’t fall asleep or your thoughts are racing like your heart, practice mindfulness meditation or deep breathing exercises to calm your mind and reduce anxiety.
- Stay active and avoid drinking more alcohol. Light exercise, such as walking or going for a short jog, can help improve your mood and energy levels. Resist the temptation to drink more alcohol to feel better, as this can prolong and worsen hangover symptoms.
- Talk to a friend. If you’re worried about last night’s events, talk to a friend instead of venting alone. Friends can give you a different perspective and help you understand that what you think is a major problem may not actually be a big deal.
Do you experience hunger anxiety after drinking? Anxiety Sensitivity Scale to find out if you need support.