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All about ‘hangxiety’ – the science behind feeling anxious after too much booze
- Hangover anxiety or 'hangxiety' affects around 22% of social drinkers. A hangover is the body’s way of recovering after drinking alcohol. Alcohol is a nervous system depressant, meaning it alters how certain chemical messengers (or neurotransmitters) behave in the brain. Genetics may play a significant role in causing hangxiety. Some people drink alcohol to unwind after a stressful day or to make themselves feel more comfortable at social events. The Australian guidelines recommend having no more than ten standard drinks per week and no more than four standard drinks on any one day. If you do wake up feeling anxious, focus on the physical recovery to help ease the mental strain
- Together, this interaction affects your mood, emotions and alertness. This is why when we drink, we often feel more sociable, carefree and willing to let our guard down. As the effects of the alcohol wear off, your brain works to rebalance these chemicals by reducing GABA and increasing glutamate. This shift has the opposite effect of the night before, causing your brain to become more excitable and overstimulated, which can lead to feelings of anxiety. Research suggests people who already struggle with feelings of anxiety in their day-to-day lives are especially vulnerable to hangxiety.
- But one of the most common culprits for feeling anxious the next day is often what you do while drinking. Some people drink alcohol to unwind after a stressful day or to make themselves feel more comfortable at social events. The best way to prevent hangxiety is to limit your alcohol consumption. If you do wake up feeling anxious, try mindfulness meditation or deep breathing exercises, especially if anxiety keeps you awake or your mind races and consider journalling. This can help re-frame anxious thoughts, put your feelings into perspective and encourage self-compassion.
- Hangover anxiety can make even simple tasks feel overwhelming. Here’s why it happens, and what you can do about it. This cycle can be hard to break and can make you feel more anxious. Mixing other drugs with alcohol can also increase the risk of hangxiety. Talk to a close friend. This can provide a safe space to express concerns and feel less isolated. Hangxiety is an unwelcome guest after a night out. Understanding why hangxiety happens – and how you can manage it – can make the morning after a little less daunting and help keep those anxious thoughts at bay.
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