Hangover anxiety, sometimes referred to as “hangxiety,” is an anxious state one experiences after consuming large amounts of alcohol (relative to one’s tolerance).1 Like normal anxiety, it is a negative emotional state—leading one to worry and experience stomach aches, gastrointestinal irritation and irritability. It adds to physical hangover symptoms by disrupting mental and emotional processes.
What Is Hangxiety?
Hangxiety is defined by experiencing a hangover and anxiety symptoms at the same time. It oftentimes presents itself with feelings of anxiety, guilt, and shame after drinking. Hangovers are the unpleasant, unwanted signs and symptoms that occur after consuming too much alcohol or other substances of abuse in accordance with one’s tolerance level.2
Factors contributing toward a hangover include the fact that alcohol causes one’s body to produce more urine, triggers an inflammatory response from the immune system, irritates the stomach lining, reduces blood sugar, expands blood vessels, and leads toward exhaustion.2 For most, this experience is relatively uncommon. However, for those who chronically drink to excess or struggle with a diagnosable alcohol use disorder like alcoholism, it happens often..
Although alcohol and anxiety are connected with hangovers, not everyone experiences it.3 Studies found that 22.6% of people ages 18-30 experienced anxiety after drinking. Given the traditional symptoms of hangovers, in general, it makes sense that some would experience this, especially considering that excessive alcohol consumption speeds up heart rate and inhibits one’s ability to focus.1 These symptoms are the ones that traditionally lead to discomfort, interpersonal struggles, et cetera.
Common symptoms of hangxiety include:1
- Nervousness
- Irritability
- Feeling on edge
- Experiencing a sense of impending doom
- Feeling panicky
- Increased heart rate (tachycardia)
- Rapid breathing (hyperventilation)
- Sweating
- Trembling
- Feeling weak
- Fatigue
- Difficulty concentrating
- Gastrointestinal problems
Although not all symptoms need to be present for one to experience the detrimental effects of hangxiety, the more that are present, the more significant the problem.
How Long Does Hangxiety Last?
The duration of hangover symptoms tends to vary depending upon how much alcohol or drugs one consumes as well as one’s level of tolerance. Upon waking up, a hangover may last anywhere from a few hours to an entire day.1 In situations where one has consumed excessive quantities of a substance and/or has lower tolerance, the experience may last longer than 24 hours.
Although any experience with hangovers indicates problematic drinking, those lasting more than 24 hours and occurring more frequently warrant additional attention. The effects of anxiety stemming from this experience may be present for much longer.
What Causes Hangover Anxiety?
Research has identified a physiological link between the neurotransmitter gamma-aminobutyric acid (GABA) and alcohol, which initially serves to lower one’s inhibitions during active alcohol consumption.4 For some, the connection between GABA and alcohol is what ultimately leads toward excessive anxiety, fear, panic, stress, and other negative emotions.4
Beyond this physical connection, the following are potential causes of hangover anxiety: social anxiety, emotional withdrawal, alcohol withdrawal, regret, poor sleep, and others.
Social Anxiety
Approximately 15 million US adults, or 6.8% of the population, struggle with diagnosable social anxiety disorder.5 Whether struggling with a diagnosable form of SAD or social anxiety in general, it is a common experience for many to consume alcohol to lower inhibitions and feel more comfortable in the presence of others. Doing this, however, avoids the root cause of the issue and exacerbates problems over time.
For many of those struggling with social anxiety, individuals may experience a polar shift emotionally while under the influence of alcohol and not. For example, one may be the life of the party one night and feel great. When the individual wakes up the next morning, the euphoric effect of alcohol has subsided, a hangover is present, and a flooding of emotions occurs. In another example, one may have drank to the point of experiencing a blackout.
Here individuals may find themselves struggling to recall what happened the prior evening—drawing worst case scenarios, doom and gloom conclusions that the worst had happened, which can cause hangxiety.
Emotional Withdrawal
It is important to note that when consuming any substance, chemical alterations occur in the brain. Alcohol releases dopamine and endorphins, among others, which yield a euphoric effect. Once alcohol consumption ceases, the brain works toward resetting itself. During this time, one may experience emotional instability, including emotional withdrawal.
Emotional withdrawal might include bottling up emotions, disconnection from others, and reaching toward maladaptive measures of coping (i.e., continuing to drink more).6 Especially for those who choose to drink as an avoidant coping strategy, emotional withdrawal only serves to further intensify and exacerbate symptoms.
Alcohol Withdrawal
One’s experience with alcohol withdrawal will vary depending upon one’s tolerance and quantity consumed. Common symptoms in more serious cases of withdrawal include abnormal heart rhythm, agitation, anxiety, confusion, hallucinations/delirium tremens, high blood pressure, seizures, and tremors. Given the unpleasant experience of any of these, especially in combination, it makes sense that such discomfort will naturally yield anxiety.
It is important to note, however, that alcohol withdrawal, especially for those who are struggling with a severe alcohol use disorder, may lead to death without appropriate intervention. If it is believed that someone is struggling with alcohol use disorder, it is important to seek professional attention, which will likely include medical detox.
Regret
Regret is a common experience by many who experience hangxiety. Even accounting for lowered inhibitions, one does have the ability to control behaviors. But, it is too late the next morning. Worries involving things said and done accumulate while anxiety intensifies. When this becomes a regular occurrence, individuals may internalize feelings of regret by experiencing shame—believing that one is bad to the core.7
As this happens, people feel “less than” and “unworthy.” Their self-concept is compromised, and they begin acting accordingly. Thoughts that “I am a screw up,” or “I cannot do anything right,” become the new internal self-talk, and the cycle tends to continue. If one does experience anything after drinking that yields feelings of regret, it is an indication to take pause and corrective action to ensure that mistakes are not repeated.
Poor Sleep
Poor sleep is another common side effect of excessive drinking. Although drinking may lead to blackouts or states in which one quickly “passes out” upon attempting to sleep, chemical processes within the brain compromise its quality. That is, one is never fully rested while sleeping off a night of heavy drinking.
It is also likely that an evening of heavy drinking was a late one, which minimizes time allotted toward sleep. Staying up until 3:00am drinking and having to wake-up for work at 6:00am becomes increasingly difficult over time (and with age), which leads to additional anxiety.
Other Reasons
Research is continuing to uncover various reasons leading toward some experiencing hangxiety while others do not. A general consensus is that those with an anxious predisposition, along with those struggling with various diagnosable mental health and addiction disorders, are at greater risk. Escaping reality with alcohol may initially serve as an effective short-term avoidant solution; however, the problem is still there. Continued attempts to avoid a problem instead of addressing it head-on only makes matters worse.
How to Prevent Hangxiety Before It Happens
The best means of preventing hangxiety is to abstain from alcohol consumption. For those able to drink in moderation, it helps to remain mindful of how much one is consuming at any given time. For those who struggle with moderate drinking, particularly those with a diagnosable alcohol use disorder, professional help (i.e., residential treatment, IOP, outpatient counseling, support groups) is the best recommendation.
Ways to prevent hangxiety include:2
- Avoiding drinking on an empty stomach.
- Eating before and while drinking.
- Sipping water between drinks.
- Avoiding concurrent use of other drugs, prescribed or recreational.
- Choosing beverages with fewer congeners (i.e., vodka, gin, light rum, white wine, light beer, champagne), as these are less likely to lead toward hangovers. Darker colored beverages tend to have more congeners.
- Limiting drinks and consume within one’s tolerance level.
- Spacing beverages out at least one hour apiece, as this provides time for one’s body to metabolize the alcohol.
Though by no means all-inclusive, the abovementioned list provides general recommendations for preventing alcohol overconsumption, hangovers, and hangxiety. Beyond these suggestions, it is important to consider and practice anything else healthy that helps.
Hangover Anxiety Cures That Work
At present, there is no known “cure” for hangovers or hangxiety. Like with many other things, time—particularly while sober—tends to heal a hangover. Ample sleep, consuming lots of fluids, and taking it easy tend to be among the most recommended “cures.” In some cases, it may help to take light painkillers such as ibuprofen to help with a headache or vitamins and minerals to replace those depleted. As always, speak with a physician first to ensure the most appropriate course of action.
Specific to hangxiety, additional steps are recommended. It is important to name feelings for what they are and discuss them with others. Bottling these up not only intensifies hangxiety effects but contributes toward ongoing disruptions and potential pathology. Drinking or consuming other substances of abuse to reduce hangxiety effects is discouraged, as this furthers the chemical imbalance in one’s brain while disrupting other systems.
How to Tell You Have a Drinking Problem
The Centers for Disease Control and Prevention define heavy drinking as four or more drinks in a single session or eight or more in a week for females and five or more per occasion or 15 or more per week for males.8 Further considerations may include consuming more alcohol over longer periods of time than intended, spending considerable amounts of time drinking and thinking about drinking, disengaging from events where alcohol is not served, distancing from “sober” friends who do not drink, and experiences of emotional instability and negative self-talk.
When hangxiety is an indicator of alcoholism, it is important to get professional help immediately. Alcoholism, like other forms of addiction, are treatable but not curable conditions that tend to become worse over time without treatment. If you’re ready to find a therapist, you can use an online directory where you can easily search by location and specialty.
Final Thoughts
Though many people experience hangxiety at least once in their lives, continued experiences are indicative of a potentially serious problem. Hangxiety is difficult to deal with, but there are ways to cope and prevent it in the future. Preventative measures such as abstaining from alcohol or consuming moderately while speaking directly to issues can go a long way. Help is available and recommended when alcoholism, hangxiety, and/or other problems exceed one’s ability for self-control.
