Hangxiety: Understanding The Anxiety Hangover Phenomenon

Some individuals may wake up after a night of drinking expecting only the physical aftermath of a hangover, but instead they may be greeted with an overwhelming sense of anxiety. This type of anxiety can include a sense of unease, nervousness, paranoia, and concern about what one may have said or done the night before. There are strategies that may help prevent and reduce the effects of this type of anxiety. Keep reading to learn more about hangxiety, tips to prevent it, and ways to get support from a professional who specializes in helping people with anxiety and/or challenges related to drinking.  

What causes a hangover? Exhaustion, fatigue, and other contributing factors

A hangover can be defined as a set of symptoms resulting from drinking more alcohol than the body can physically tolerate. The following factors may contribute to a person developing a hangover the morning after a night of drinking alcohol:

• Dehydration: Alcohol suppresses the release of hormones that direct the kidneys to retain fluid, resulting in increased urination and fluid loss.
• Sleep disruption: While people under the influence of alcohol may fall asleep more quickly, sleep tends to be fragmented, leading to anxiety, fatigue, and sleepiness the next day.
• Inflammation and irritation: Alcohol causes inflammation throughout the entire body (particularly the liver), as well as irritation of the stomach lining, which can lead to nausea.
• Congeners and sulfites: Compounds—added to certain wines as preservatives or produced during fermentation—can exacerbate hangover symptoms.

Headaches, tension, feelings of anxiety, and other symptoms of a hangover

Symptoms of a hangover may range from mild to extremely uncomfortable and can last a day or longer, making it difficult for someone to get out of bed or go about their daily tasks. Muscle aches, headaches, nausea, light and sound sensitivity, and increased blood pressure are a few symptoms of a hangover. In some cases, people with a hangover may also experience overwhelming anxiety.

What is an anxiety hangover or hangxiety? Worry, tension, and headache explained  

While not everyone experiences hangxiety, for those who do, it can be an incredibly uncomfortable experience, sometimes more debilitating than the physical symptoms of a hangover (e.g., rapid heart rate, nausea, shakiness, and fatigue). 

Hangxiety and its impact on mental health and hangover symptoms

Note that “hangxiety” or hangover-related anxiety is not an official mental illness listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), or the International Classification of Diseases (ICD-11). It is a term that has gained popularity in recent years among the general population. If you’re experiencing severe anxiety after drinking, talk to a doctor or therapist who understands anxiety related to hangovers.  

Who experiences hangxiety, stress, and other hangover symptoms?

Hangxiety may not affect everyone equally. Experts suggest that shy and introverted individuals may be more prone to experiencing hangxiety than their extroverted counterparts. This may be due to alcohol alleviating social anxiety temporarily, making social interactions more enjoyable. When the alcohol wears off, the brain compensates, leading to heightened anxiety, particularly in individuals already prone to anxiety. 

Why alcohol can cause anxiety the next day: The biological basis of hangover anxiety 

To understand hangxiety, it can help to explore how alcohol impacts the human brain. Alcohol is a depressant, which means it slows down the brain’s functions and increases the production of GABA, a neurotransmitter responsible for calm and relaxation. Simultaneously, alcohol suppresses the production of glutamate, a neurotransmitter responsible for excitability.

Alcoholic beverages (especially mixed cocktails) are high in sugar, which, when metabolized, can lead to a drop in blood sugar levels. As a response, the body releases stress hormones like cortisol and adrenaline to stabilize blood sugar levels by inciting the liver to release glycogen. Even low-carb drinks, like pure spirits, can cause blood sugar to fall as the liver initially prioritizes alcohol breakdown over glycogen release.

How long does hangxiety last?

During a bad hangover, some people may wonder, “How long does hangxiety last?” According to the Alcohol and Drug Foundation, symptoms of hangxiety can last as long as 24 hours. The exact duration may vary depending on:

• How much a person had to drink
• Their metabolism
• Whether they had food in their system when drinking

What to do when hangxiety lasts longer than expected

If hangxiety lasts longer than usual, it may be helpful to seek medical attention and/or mental health support. Healthcare and mental health professionals can ensure the safety of a person experiencing severe anxiety and other symptoms of a hangover. 

Risk factors that can make hangxiety worse

Drinking alcohol doesn’t always have to lead to hangxiety. A few factors that may increase a person’s risk include: 

• Binge-drinking
• Drinking on an empty stomach
• Not getting enough sleep
• Having a pre-existing anxiety disorder, such as social anxiety disorder

Some people may wonder, “Does hangxiety get worse with age?” While some people may experience worse hangovers with age, the hangxiety component of a hangover isn't always worse. This may vary from person to person. 

How to reduce hangxiety, overwhelming feelings, and other hangover symptoms

When consuming excess amounts of alcohol, people tend to experience a range of emotional and physical alcohol hangover symptoms, including hangover anxiety. Below are a few strategies you can try to prevent or manage hangxiety. 

Hydration to combat headache and exhaustion

Alcohol dehydrates the body, which can worsen hangxiety symptoms. By drinking lots of water or rehydration solutions, you can replenish lost fluids and electrolytes, which may relieve symptoms of fatigue and anxiety. 

Healthy eating to reduce tension

Food may balance your blood sugar levels, which can fluctuate after you drink alcohol. You might opt for nutritious foods high in protein, fiber, and healthy fats. For example, certain types of fish, beans, and other legumes can be healthy options after drinking. For more information on foods that help hangxiety, consider speaking with a doctor, especially if you have problems related to blood sugar or nutrition. 

Exercise and movement to relieve hangover anxiety

You may also find it helpful to engage in light exercise, such as walking or yoga, which can help the body metabolize alcohol more quickly and reduce the intensity of anxiety symptoms (and other hangover symptoms) by releasing endorphins, the body’s natural mood enhancers.

Sleep to prevent being overwhelmed by an anxious hangover

Alcohol may interfere with your sleep cycle, leaving you tired and anxious the next day. Try to get plenty of rest following a night of drinking. You can also practice healthy sleep hygiene habits, such as putting your electronic devices away an hour before bed, ensuring a comfortable sleeping environment, and reducing distractions in your bedroom when you go to sleep. 

Magnesium

Some people may find that magnesium helps relieve hangover symptoms, possibly as a result of its role in electrolyte and hydration balance. It’s recommended that individuals speak to a healthcare provider before taking magnesium supplements. 

Mindfulness and relaxation techniques

Deep breathing, meditation, yoga, or other calming activities may be beneficial in managing anxiety symptoms. Meditation and mindfulness have been proven highly effective in reducing anxiety, depression, and stress, which often co-occur. 

Professional help for hangover anxiety

If hangxiety is a recurring issue affecting your quality of life, it may be worth seeking professional help. A therapist or counselor can provide strategies and techniques for managing anxiety.                                                  

Hangxiety can sometimes be a sign of an underlying mental health challenge, like anxiety or alcohol use disorder. A therapist can explore potential concerns, such as alcohol dependence, in addition to helping with symptoms of emotional pain. 

When hangxiety may signal a bigger concern

In some cases, hangxiety may be related to a pre-existing anxiety disorder. Hangover anxiety and depression may be more common in those who experience a mental disorder. In some cases, frequent hangxiety may also be a sign of alcohol use disorder. Ongoing anxiety after drinking may be a sign that a person could benefit from speaking with a licensed mental health professional for support with concerns about their alcohol consumption. 

Alcohol use: Anxious hangover support and treatment options

Mental health professionals can offer strategies to manage anxiety and provide therapies like CBT to help individuals change their relationship with alcohol. If necessary, a psychiatrist can prescribe medication to help with anxiety and/or withdrawal symptoms. Both therapists and psychiatrists can guide you toward healthier coping mechanisms and lifestyle changes. 

If you are struggling with substance use, contact the SAMHSA National Helpline at 1-800-662-HELP (4357) to receive support and resources. Support is available 24/7.

Alternative support options 

Some people may not reach out to a therapist due to barriers like cost or distance. In these cases, help is still available through online therapy, which allows individuals to receive treatment from the comfort of their home, eliminating the need for travel. This approach can be especially beneficial for those experiencing impaired cognitive and physical functioning related to hangovers or anxiety symptoms.

Why some people choose online therapy

Online platforms like BetterHelp also provide a level of comfort, which can reduce the stigma some may experience when seeking help for alcohol-related concerns. In some cases, online therapy for anxiety may facilitate consistent treatment attendance, provide a broader range of specialists, and be more affordable than traditional in-person therapy. Additionally, research suggests that online CBT can be as effective as traditional in-person therapy for anxiety.