The Uninvited Guest: Understanding and Managing Hangover-Induced Anxiety

What is Hangxiety?

Hangxiety is a psychological symptom of a hangover, characterized by a significant increase in anxiety experienced the day after heavy drinking. While not everyone who drinks will experience hangxiety, research suggests that individuals with social phobia or shyness are more likely to be affected.

The Culprits Behind Hangxiety

• Social Anxiety: Using alcohol as a social lubricant can lead to increased anxiety when it wears off, especially for those who already struggle with social anxiety.
• Dehydration: Dehydration, a common hangover symptom, can exacerbate anxiety and depression.
• Sleep Deprivation: Lack of sleep, often a result of late-night partying, can lead to irritability and anxiety.
• Detoxification: The body’s process of breaking down and expelling alcohol can cause anxiety, nervousness, and depression – symptoms similar to those experienced during alcohol withdrawal.
• Medication Interactions: Mixing prescription medications with alcohol can lead to dangerous side effects, including anxiety.
• Regrets and Embarrassment: Feeling embarrassed or regretful about actions taken while under the influence can trigger anxiety.
• Alcohol Intolerance: Some people may be allergic to alcohol, leading to physical symptoms that resemble hangxiety.

Taking Control: 7 Ways to Manage Hangxiety

1. Sleep It Off: If possible, take the morning off and catch up on sleep to help regulate your body and mind.
2. Rehydrate: Drink electrolyte-infused beverages or eat foods rich in electrolytes to replenish lost nutrients.
3. Nourish Your Body and Mind: Consume calming foods and drinks, such as tart cherries, dark chocolate, and ginger tea, to help soothe your nervous system.
4. Breathe Deeply: Practice deep breathing exercises, like the 4-7-8 technique, to release muscle tension and slow your heart rate.
5. Meditate: Engage in meditation or yoga to calm your mind and reduce anxiety.
6. Reach for OTC Relief: If necessary, take a small dose of over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) to alleviate physical symptoms.
7. Get Perspective: Process your regrets or embarrassment on paper or with a trusted friend, and focus on moving forward rather than dwelling on the past.

Preventing Hangxiety: Tips for a Smarter Night Out

• Set a Limit: Establish a drinking limit for yourself at the beginning of the evening.
• Eat Before Drinking: Have a meal or snack before heading to the bar to slow down alcohol absorption.
• Stay Hydrated: Drink water between each alcoholic beverage to reduce dehydration.
• Pace Yourself: Sip slowly and alternate between drinks to avoid binge drinking.

Rethinking Your Drinking Habits

If hangxiety has become a frequent companion, it may be time to reassess your relationship with alcohol. Consider the impact of your drinking habits on your relationships and mood, and seek help if necessary. Remember, moderation is key – for women, no more than 1 drink per day, and for men, no more than 2 per day.