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Hangover Anxiety (Hangxiety): Definition, Causes, & Prevention

Published: December 19, 2022
Published: 12/19/2022
Headshot of Matt Glowiak, PhD, LCPC
Written by:

Matt Glowiak

PhD, LCPC
Headshot of Benjamin Troy, MD
Reviewed by:

Benjamin Troy

MD
  • What Is Hangxiety?Definition
  • Why Does Hangxiety Happen?Why it Happens
  • Why Doesn’t Anxiety After Drinking Happen to Everyone?Population
  • How to Prevent Hangxiety Before It HappensPrevention
  • Is There a Hangxiety Cure?Cure
  • Recognizing an Alcohol Use ProblemAlcohol Use Problems
  • Final ThoughtsConclusion
  • Additional ResourcesResources
  • Hangover Anxiety (Hangxiety) InfographicsInfographics
Headshot of Matt Glowiak, PhD, LCPC
Written by:

Matt Glowiak

PhD, LCPC
Headshot of Benjamin Troy, MD
Reviewed by:

Benjamin Troy

MD

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.

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What Is Hangxiety?

Hangxiety is defined by experiencing anxiety symptoms during a hangover. 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 tolerance level.2

Although alcohol use and anxiety are connected, not everyone experiences hangxiety.3 Studies found that 22.6% of  people ages 18-30 experienced anxiety after drinking. Given the traditional symptoms of hangovers, it makes sense that some would experience anxiety, especially considering that excessive alcohol consumption speeds up heart rate and inhibits someone’s ability to focus.1

Hangxiety vs. Regular Anxiety

Hangxiety and regular anxiety will overlap greatly in terms of symptoms and experience with the most significant difference being the trigger. With regular anxiety, symptoms may stem from certain situations like seeing a spider and being around new people, or it could be a generalized anxiety that lingers throughout the week.

Even though it will produce many of the same symptoms, hangxiety’s only trigger is alcohol, and some people will have a layer of hangxiety added to their foundation of regular anxiety.

Hangxiety Symptoms

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 someone 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 someone has consumed, as well as their level of tolerance. A hangover may last anywhere from a few hours to an entire day.1 In situations where a person 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 long after the hangover has ended.

Why Does Hangxiety Happen?

Research has identified a physiological link between the neurotransmitter gamma-aminobutyric acid (GABA) and alcohol, which initially serves to lower a person’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, other triggers of hangover anxiety include:

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.

Those with social anxiety may find themselves struggling to recall what happened the prior evening—drawing worst case scenarios and 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. Once alcohol consumption ceases, the brain works toward resetting itself. During this time, someone may experience emotional instability, including emotional withdrawal.

Emotional withdrawal might include bottling up emotions, disconnection from others, and reaching toward maladaptive coping mechanisms (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

Someone’s experience with alcohol withdrawal will vary depending upon their tolerance and quantity consumed. Common symptoms in more serious cases of withdrawal include abnormal heart rhythm, agitation, anxiety, confusion, hallucinations, 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 trigger 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. Worries involving things said and done the night before accumulate while anxiety intensifies. When this becomes a regular occurrence, people may internalize feelings of regret and shame—believing that they are bad to the core.7

Thoughts like “I am a screw up,” or “I cannot do anything right,” become the new internal negative self-talk, and the cycle tends to continue. If you do experience feelings of regret after drinking, 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 someone quickly “passes out” upon attempting to sleep, chemical processes within the brain compromise its quality of sleep. 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 6:30am becomes increasingly difficult over time (and with age), which can lead to additional anxiety.

Why Doesn’t Anxiety After Drinking Happen to Everyone?

Alcohol creates its effects in the brain by interacting with certain neurotransmitters. What occurs after these interactions is largely a mystery. Some people will become happy and relaxed after drinking, while others will be prone to depression, anger, or anxiety.

People could be more likely to experience hangxiety if they:

  • Tend to be anxious
  • Have other mental health conditions
  • Are related to other people with anxiety
  • Have a history of traumatic experiences

Help For Addiction

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Choosing Therapy partners with leading mental health companies and is compensated for marketing by Lionrock, Ria Health, and Sunnyside.

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 you are 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.

Beyond abstaining, here are some ways to prevent hangxiety:2

  • Avoid drinking on an empty stomach
  • Eat before and while drinking
  • Sip water between drinks
  • Avoid concurrent use of other drugs, prescribed or recreational
  • Choose 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
  • Limit drinks and consume within your tolerance level
  • Space beverages out to at least one hour apiece, as this provides time for your body to metabolize the alcohol

Is There a Hangxiety Cure?

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.

Stay Hydrated

Water, water, and more water is one of the best remedies for a hangover, and it can help with hangxiety too. Alcohol tends to leave people dehydrated, but people cannot function at their best when their body is out of balance.

Take Lots of Deep Breaths

Deep breaths, when done correctly from the diaphragm, can produce a great sense of relaxation and comfort. Not only does it allow for your breathing and heart rate to slow down, but it can help you get in touch with your body.

Eat Anxiety-Reducing Foods

Hangxiety shows how the substances you consume can have a huge impact on your mental health and well-being. Shifting to foods that reduce anxiety could be a step in the right direction. Stick with leafy greens and other healthy whole food options and avoid the desire to seek out greasy or overly processed foods.

Try Mindfulness Meditation

Mindfulness is always a helpful tool, regardless of your mental health state. This form of meditation can put you in touch with your thoughts, feelings, and surroundings in a calm and comforting way.

Sleep It Off

Sometimes, the best way to manage your anxiety is to avoid it by sleeping. Taking a nap or going to bed for the night could offer a chance for your body to rest and reset.

Get Some Exercise

As alcohol changes your brain chemistry to produce this level of anxiety, exercise can offer a helpful remedy. By interacting with a variety of neurotransmitters, walking, swimming, and other forms of exercise can produce calmer feelings.

Find Ways to Relax

Movies, music, and talking with trusted friends are just a few ways to relax that you could find helpful during high anxiety moments. Sometimes, focusing too much on the anxiety does nothing to resolve your symptoms.

Recognizing an Alcohol Use 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.

Getting Help

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 any underlying issues with anxiety can go a long way. Help is available and recommended when alcoholism, hangxiety, and/or other problems exceed your ability for self-control.

Additional Resources

Education is just the first step on our path to improved mental health and emotional wellness. To help our readers take the next step in their journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy may be compensated for marketing by the companies mentioned below.

Online Drug & Alcohol Program Covered By Insurance

Lionrock – Want to get help for a drug or alcohol problem without checking into Rehab? Lionrock’s online IOP program fits into your way of life. You keep your work and family commitments while you get help in our accredited online recovery program. Most private insurance plans are accepted. Free Consultation

Alcohol Treatment – Cut Back or Quit Entirely

Ria Health – Quickly change your relationship to alcohol with our at-home program. On average, members reduce their BAC levels by 50% in 3 months in the program. Services are covered by many major health plans. Visit Ria Health

Opioid Use Treatment

Bicycle Health – Offers medication-assisted treatment with Suboxone to help patients stop their opioid use. No office visits required. 95% of patients report no withdrawal symptoms at 7 days. See the doctor online. Most insurance is accepted. Visit Bicycle Health

Drinking Moderation

Sunnyside – Want to drink less? Sunnyside helps you ease into mindful drinking at your own pace. Think lifestyle change, not a fad diet. Develop new daily routines, so you maintain your new habits for life. Take a 3 Minute Quiz.

Choosing Therapy partners with leading mental health companies and is compensated for marketing by Ria Health, Lionrock, Sunnyside, and Bicycle Health.

For Further Reading

  • Best Books About Anxiety
  • Books About Alcoholism 
  • Mental Health America
  • NAMI Support Groups

Hangover Anxiety (Hangxiety) Infographics

What Is Hangxiety  

8 sources

Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Coy, A., Houlis, A. (2021). Hangover anxiety (hangxiety). https://alcoholrehabhelp.org/treatment/hangover-anxiety/

  • Mayo Clinic. (2017). Hangovers. https://www.mayoclinic.org/diseases-conditions/hangovers/symptoms-causes/syc-20373012

  • Van Schrojenstein Lantman, M., Mackus, M., van de Loo, A.J.A.E., & Verster, J.C. (2017). The impact of alcohol hangover symptoms on cognitive and physical functioning, and mood. Human Psychopharmacology: Clinical & Experimental, 32, 5. https://doi.org/10.1002/hup.2623

  • Georgetown Behavioral Hospital. (2021). GABA and alcohol: How drinking leads to anxiety. https://www.gbhoh.com/gaba-and-alcohol-how-drinking-leads-to-anxiety/

  • Anxiety & Depression Association of America. (2021). Facts & statistics. https://adaa.org/understanding-anxiety/facts-statistics

  • Broadbent, E. (2021). ADHD, women, and the danger of emotional withdrawal. https://www.additudemag.com/adhd-emotional-withdrawal-rejection-sensitivity-women/

  • Johnson, S. J. (2016). Anger, shame, explosive rage and violence: When men act out their pain. http://www.drstephenjohnson.com/2016/07/11/anger-shame-explosive-rage-and-violence-when-men-act-out-their-stress/

  • Centers for Disease Control and Prevention. (2021). Frequently asked questions. https://www.cdc.gov/alcohol/faqs.htm#heavyDrinking

update history

We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.

  • Originally Published: December 1, 2021
    Original Author: Matt Glowiak, PhD, LCPC
    Original Reviewer: Benjamin Troy, MD

  • Updated: December 19, 2022
    Author: No Change
    Reviewer: No Change
    Primary Changes: Updated for readability and clarity. Reviewed and added relevant resources. Added “Hangxiety vs. Regular Anxiety”, “Why Doesn’t Anxiety After Drinking Happen to Everyone?”, and “Is There a Hangxiety Cure?”. New material written by Eric Patterson, LPC, and reviewed by Kristen Fuller, MD.

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Headshot of Matt Glowiak, PhD, LCPC
Written by:

Matt Glowiak

PhD, LCPC
Headshot of Benjamin Troy, MD
Reviewed by:

Benjamin Troy

MD
  • What Is Hangxiety?Definition
  • Why Does Hangxiety Happen?Why it Happens
  • Why Doesn’t Anxiety After Drinking Happen to Everyone?Population
  • How to Prevent Hangxiety Before It HappensPrevention
  • Is There a Hangxiety Cure?Cure
  • Recognizing an Alcohol Use ProblemAlcohol Use Problems
  • Final ThoughtsConclusion
  • Additional ResourcesResources
  • Hangover Anxiety (Hangxiety) InfographicsInfographics
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