Similar to an alcohol hangover, an emotional hangover refers to when you wake up the next morning feeling physically and emotionally drained. However, an emotional hangover occurs after a stressful or overwhelming experience, such as a breakup or social event. While these can feel debilitating, there are healthy ways to cope with one and work towards a speedy recovery.
What Is an Emotional Hangover?
An emotional hangover is the feeling of being drained after leaving an emotionally taxing environment or event. Some people may also experience one after providing emotional support to others for an extended period of time.
Research suggests that particularly emotional events impact a person’s memory, and that symptoms of emotional hangovers can mimic those of depression and anxiety.1 Symptoms typically last a day or so, but may persist for a week or more. The effects of emotional hangovers are often more severe for individuals who are highly sensitive, introverted, or struggling with a social anxiety disorder.
Common symptoms of an emotional hangover include:
- Muscle tension
- Headaches or other physical ailments
- Feelings of guilt or remorse
- Sadness
- Fatigue
- Irritability
- Feeling drained or burned out
What Causes Emotional Hangovers?
An emotional hangover is usually caused by experiencing a significant emotional event such as a breakup, wedding, or an otherwise traumatic occurrence. However, it’s important to note that an emotional hangover can occur after either a negative or positive happening–any event that is emotionally taxing for an individual can result in an emotional hangover.
An emotional hangover may be caused by:
- Your wedding: Even if it is exciting and something you’ve planned years for, the amount of emotional and social involvement required during your wedding can leave you feeling drained the next day.
- Receiving bad medical news: Hearing bad news about your or a loved one’s health can be overwhelming and scary, sometimes resulting in an emotional hangover.
- Experiencing an accident: An accident–such as a fire, car wreck, or injury–is overwhelming, stressful, and oftentimes traumatic. Emotions run high and when they pass, you may be left feeling entirely empty.
- Childbirth or the adoption of a child: Even the new arrival of a child into your family can be emotionally overwhelming. Your life has now dramatically changed and this can be daunting.
- Divorce: The ending of a relationship brings with it many feelings, including grief, sadness, and even anger. No matter who initiated the divorce, it can be traumatic and leave you with an emotional hangover in the aftermath.
- Death of a loved one: Experiencing a loss can result in an emotional hangover due to the influx of poignant and sometimes debilitating emotions associated with it.
- Getting fired or laid off from a job: The loss of a job, especially when unexpected, can lead to feelings of shock, anger, and grief. Dealing with these emotions can be draining.
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7 Tips for Curing an Emotional Hangover
In a moment, it may seem impossible to cure an emotional hangover. However, there are many ways you can work to ease your symptoms and find relief. There are numerous benefits of self-care, and practicing this can help you feel more balanced, relaxed, and less-stressed.
Here’s are seven tips for curing an emotional hangover:
1. Get Active
Research shows that engaging in regular exercise can help an individual better respond to and manage stress, as well as build emotional resilience.2
There are many mental health benefits of exercise, and even a quick 10-minute walk or some stretching may decrease the overwhelm of emotions you are experiencing.
2. Meditate
Quiet and self-reflective activities such as meditation can be beneficial when dealing with an emotional hangover. Meditation can be used to reduce both psychological and physical stress.3 The good news is that you do not have to follow any specific meditation guidelines–just a few moments of self-reflection and body-mind awareness can help you deal with emotional overload.
3. Try Journaling
Just like meditation, there are numerous benefits of journaling for one’s mental health. Releasing negative thoughts onto paper helps to alleviate certain symptoms of an emotional hangover, as it allows you to process the aftermath of highly-emotional and taxing events. Any writing instrument or method can work–if you do not have any handy, a journaling app can help you get started while also making the process fun and productive.
4. Eat a Good Meal
After a particularly stressful event, it can be tempting to fill your body with junk food or comforting unhealthy snacks. But, in times like these, it’s important to eat a healthy, nutritious meal with plenty of water to combat dehydration. Try to fill your plate with nutritious food that will fuel and recharge your body.
5. Seek support
Talking to a friend or loved one can be beneficial in overcoming an emotional hangover. When recovering from an emotional experience, it can be difficult to set boundaries with others, and handle any guilt that may come from doing so. Because of this, seeking guidance or support from another person can help you combat any lingering feelings of self-doubt.
6. Spend Time With Yourself
If you are naturally introverted, an emotional hangover can be almost debilitating. During this time, it is important to recharge your emotional battery and take time to enjoy solo activities. Taking a quiet hike, spending time reading at a coffee shop, or going for a walk can help replenish your energy.
7. Take Time to Rest & Relax
The importance of rest when combating an emotional hangover should never be discounted. It is essential to take time to replenish both your body and mind after an emotional event. Curl up with a book, watch a movie, or spend time in a hot bath–whatever makes you feel comfortable and rejuvenated!
When to Seek Professional Help
If you are struggling to cope with emotional burnout or are dealing with associated trauma from emotional situations, there are many benefits of therapy. Therapists offer you a safe place to address your negative thoughts, prioritize self-care, and improve self-esteem. You can start your search for the right therapist with an online therapist directory.
Final Thoughts
Emotional hangovers exist on a spectrum. Many will resolve on their own with time and self-care. However, sometimes people need additional support when dealing with the emotional aftermath of a chaotic or traumatic event. If this is you, please know that it is okay to seek support, and that you have the right to personal happiness and emotional safety.
Emotional Hangovers Infographics
