Hangxiety—the combination of a hangover and anxiety that can occur the morning after drinking—is a common phenomenon. The effects of alcohol can wreak havoc on your nervous system, making it difficult to relax. Here, we'll explore why anxiety happens, how alcohol affects your brain chemistry, and what you can do to work your way out of a state of hangxiety.
What is hangxiety, and why does it happen?
After a night of drinking, many people experience hangxiety: the symptoms of a hangover melded with high levels of anxiety. You might feel worried about what happened the night before, especially if you drank to the point where parts of the previous night are fuzzy or blank. Sometimes, hangover anxiety can happen even if you remember the events of the night before.
The onset of hangxiety can be caused by several factors, including alcohol-related changes in brain chemistry and your body's predisposition to anxiety. The physical symptoms you may experience as a part of a hangover can also contribute to hangxiety.
The impact of alcohol on brain chemistry and mood
Alcohol causes certain chemical changes in the brain that can affect your mood and your nervous system. When you drink, alcohol affects the brain's gamma-aminobutyric acid (GABA) receptor and the neurotransmitter glutamate. Normally, the brain works to maintain homeostasis between the two, as glutamate causes excitement and GABA works to inhibit certain nerve transmissions, creating a calming effect.
Alcohol consumption causes an increase in the brain's GABA levels, causing a relaxed feeling. The brain, however, works to keep things in balance. When GABA is increased, the brain may also increase glutamate levels.
In people who drink occasionally, the increase in glutamate alone can cause hangxiety. When people drink heavily or regularly, the brain may reduce its overall number of GABA receptors in an effort to maintain homeostasis, causing intense hangxiety followed by increased daily anxiety, even when alcohol is not consumed.
In the short-term, alcohol may cause reduced feelings of anxiety and a boost in self-confidence. In most people, these effects wear off quickly and can lead to feelings of depression, anger, and anxiety, regardless of your mood when you begin drinking.
How dehydration and poor sleep contribute to hangxiety
Research shows that drinking any amount of alcohol has a negative effect on both physical and mental health.
Alcohol consumption makes many people urinate more frequently, which can contribute to dehydration. Most people also do not drink enough water to counteract the dehydrating effects of alcohol. Dehydration on its own can cause anxiety, and can certainly contribute to higher-than-normal anxiety levels after drinking.
Drinking can also affect the quality of your sleep. While it might be easier to drift off to sleep after a night of drinking, the sleep that you get is likely to be low-quality and broken. Whether you're constantly waking up to use the restroom, are experiencing a racing heart rate due to dehydration, or your sleep is disturbed by the physical symptoms of a hangover (such as digestive issues, migraine headaches, and sensitivity to light), fatigue related to poor sleep can contribute to hangxiety.
Drinking frequently can also lead to increased levels of belly fat, as heavy drinking can decrease the body's ability to burn fat. High levels of belly fat can cause sleep apnea, a condition in which breathing stops several times each night, resulting in poor sleep quality and next-day fatigue.
Tips for reducing hangover anxiety: hydration, nutrition, and rest
Waking up with hangxiety can feel overwhelming, and treating the physical symptoms of a hangover first can help you begin the process of getting your brain and body back on track. If you're experiencing a headache, taking an over-the-counter pain reliever with a large glass of water can help. You may also find that a light meal and extra rest can help.
Once you're physically feeling a bit better, it can be easier to begin to treat your anxiety symptoms. A light workout (like yoga or a walk outdoors) can also provide relief.
Preventing hangover anxiety before it starts can help reduce the number of times that you experience the condition. If you decide to drink, be sure that you're well-hydrated, have recently had a healthy meal, and are well-rested. Setting a predetermined number of drinks that you'll have before you switch to non-alcoholic beverages can help prevent negative symptoms the morning after a night out.
If you're struggling to get a handle on your drinking, it's a good idea to talk to your healthcare provider to learn more about resources in your area that can support you as you work to get sober and healthy.
Mindfulness and relaxation techniques to manage anxiety
To further lower anxiety levels, you may want to consider utilizing mindfulness techniques, including:
- Meditation: Try guided meditation to help you get centered and focused when you're experiencing anxiety.
- Grounding: Try finding five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste to help center your awareness on the present moment.
- Single-tasking: When you feel anxious, it may be tempting to try to get through many things at once. Instead, focus on single-tasking. Taking a shower in silence, watching a TV show quietly, or reading a book without distraction are all good ways to start.
Take control of your self-care habits with Evidation
Whether you choose to drink alcohol or not, it's important to be aware of how your actions affect your health. At Evidation, we help to put your health data to good use. With your permission, we use the health data that you're already tracking to give you personalized, content-based insights that can help to inform your next steps. No matter where you're at on your health journey, we're here to support you. Click here to learn more about the Evidation app and get started today.
