Why You Feel Anxiety After Drinking (Hangxiety)

Research has found that some people have "hangxiety," or anxiety after drinking alcohol. A blinding headache, nausea, and fatigue are the classic signs of a hangover. Anxiety and irritability can also occur with a hangover the day after drinking. You might be more likely to have hangxiety if you have existing anxiety or depression.

It's essential to have self-compassion if you feel embarrassment, regret, and shame after drinking. Deep breathing, meditation, and yoga can also help. Read on to learn about anxiety after drinking, including how to treat and prevent it.

What Is Hangxiety?

Hangxiety is a mix of "hangover" and "anxiety." This term describes the embarrassment, regret, and shame you might feel after a night of drinking. These feelings typically accompany classic hangover symptoms like a headache, fatigue, and nausea.

Research has shown that hangxiety increases anxiety and depression, which include:

• Body aches and pains
• Fatigue
• Feeling dizzy
• Feeling helpless or hopeless
• Guilt
• Irritability
• Lack of interest in hobbies that you typically enjoy
• Negative beliefs about yourself
• Withdrawal
• Worried thoughts

Why Do You Feel Anxiety After Drinking Alcohol?

Using alcohol to cope may lead to more severe hangover symptoms if you already have anxiety or depression. Research has shown that the more anxiety, depression, and stress symptoms you have, the more severe your hangovers can be.

There may also be a more direct link between alcohol consumption and anxiety. Alcohol links to gamma-aminobutyric acid (GABA) receptors, which are chemicals in your brain. The result is a calming effect after the first drink or two.

Some evidence suggests that as an evening wears on—often after you have gone to sleep—alcohol boosts glutamate receptors. These receptors are excitatory. This is why you may find yourself wide awake in the middle of the night if you have had a lot to drink the night before. Alcohol's boost in glutamate may contribute to anxiety well into the following day.

The Cycle of Alcohol and Anxiety

Alcohol use disorder (AUD) commonly occurs with anxiety. Keep in mind that using alcohol to treat anxiety symptoms might start a harmful cycle. Alcohol calms you by temporarily relieving anxiety symptoms. You may develop withdrawal symptoms if you become dependent on alcohol. Alcohol use increases and anxiety symptoms worsen as a result.

Alcohol consumption also releases cortisol, which is a stress hormone. Increased cortisol can reduce your ability to regulate emotions the next day. Research has shown that a negative frame of mind will likely get in the way of healthy coping strategies.

Treatment

You can get rid of anxiety after drinking alcohol by treating physical hangover symptoms. Hangover treatment typically includes:

• Rehydrate: Alcohol dehydrates you. Make sure you replenish lost fluids and electrolytes. Try sipping on sports drinks and bouillon soup, which are sources of salt and potassium. Fruit juice and honey might help, but there's a lack of research.
• Rest: Hangxiety might cause a lack of energy. Make sure you get plenty of sleep to re-energize your body.
• Take pain relievers: Avoid Tylenol (acetaminophen), which might cause or worsen liver damage if you take it with alcohol. Use Advil (ibuprofen) or aspirin to get rid of a headache.

Remember to show kindness to yourself if you feel embarrassment, guilt, regret, or shame after a night of drinking. Research has shown that self-compassion can reduce anxiety and depression symptoms. Try relaxation techniques like deep breathing, meditation, yoga, or tai chi. These approaches lower your blood pressure and heart rate.

How To Stop Anxiety After Drinking Alcohol

You might avoid alcohol altogether if it worsens anxiety or depression symptoms. Stick to one type of alcohol if you choose to drink. Don't have more than one or two drinks in one night, for women and men, respectively. Try drinking water or a club soda with lime between each cocktail to avoid dehydration and reduce mindless alcohol consumption.

You can also mix or choose lighter drinks. For example, you can add mineral water and a splash of juice to white wine to make a wine spritzer. You might opt for a light beer, which tends to have lower alcohol content than craft brews.

When To Contact a Healthcare Provider

Seek support if hangxiety keeps you from completing daily activities. A healthcare provider might assess you for anxiety and depression if you have hangxiety frequently. They might suggest limiting or avoiding alcohol if it causes or worsens anxiety and depression symptoms.

It's essential to contact a healthcare provider if you think you may have AUD. Symptoms can include:

• Drinking more than you plan to
• Drinking that interferes with school, work, or other daily activities
• Feel like you need to drink to relieve anxiety and depression symptoms
• Inability to cut down or stop drinking
• Spending a lot of time drinking
• Withdrawal symptoms (e.g., irritability, shakiness, and trouble sleeping)

A Quick Review

Anxiety, depression, and irritability are common hangover symptoms after drinking. These mood changes, sometimes called "hangxiety," might indicate an underlying anxiety disorder or depression. It's essential to see a healthcare provider if you commonly get hangxiety. They might suggest limiting or avoiding alcohol to help treat your symptoms.

You can get rid of hangxiety with rehydration, rest, and pain relievers. Practice self-compassion and relaxation techniques to relieve embarrassment, shame, or regret. Remember to limit yourself to one to two drinks per day and pace yourself by drinking water between each drink.