What is hangxiety? How to avoid the dreaded hangover anxiety
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what hangxiety is, including why alcohol can cause anxiety, and why some people don't get it. Plus, how to avoid hangxiety or deal with it once it happens.
Drinking can have a lot of consequences. Most people are familiar with the hangover: a combination of unpleasant physical symptoms, including headaches, dehydration, and nausea, that set in after the effects of alcohol wear off. But equally debilitating, if not more so, is “hangxiety”, or hangover-anxiety. As you sober up, you might feel unusually anxious, worried, or even panicked — and your mental health may suffer as a result.
What is hangxiety or hangover anxiety?
Alcohol can affect your brain chemistry by temporarily boosting feelings of happiness and relaxation. However, as your body processes the alcohol, these positive effects begin to fade. Alcohol is actually a sedative so your body releases adrenalin, a natural energy booster, to counter its sedating effects.
Adrenalin can keep getting pushed out long after the intoxicating effects of the alcohol wear off. Those increased adrenalin levels combined with an overnight drop in feel-good chemicals like dopamine can leave you feeling down, meaning that after a night of drinking, you might find yourself unusually sad, worried or anxious.
Hangxiety is a common side effect of drinking more than your body can handle comfortably. Fortunately, awareness can help you manage your alcohol consumption to avoid hangxiety, or cope better when it occurs.
4 reasons why alcohol causes anxiety
The relationship between alcohol and anxiety can be complex, and hangxiety may happen for several reasons.
1. Neurotransmitter fluctuations: Initially, alcohol consumption can increase the production of dopamine — a neurotransmitter associated with happiness and relaxation. However, as the body begins to process and eliminate alcohol, the levels of dopamine may drop significantly. This sudden decrease can lead to feelings of depression and anxiety.
2. GABA receptor interference: Alcohol can interact with gamma-aminobutyric acid (GABA) receptors, a neurotransmitter that helps inhibit excitability and promote calmness in the nervous system. Alcohol can initially enhance the effects of GABA, bringing feelings of relaxation. However, as the alcohol wears off, anxiety can set in.
3. Blood sugar levels: Drinking alcohol can cause your blood sugar to drop, which can release adrenalin and other stress hormones, triggering symptoms of anxiety, such as nervousness, irritability, and shakiness. These can make the hangxiety feel even more intense.
4. Sleep disruption: Although alcohol might help some people fall asleep more quickly, it can significantly reduce the quality of sleep. Alcohol can disrupt the sleep cycle by reducing the amount of time spent in REM (rapid eye movement) sleep, which can affect emotional and cognitive balance and worsen feelings of anxiety.
Why do some people not get hangxiety?
Some people feel anxious after drinking, while others don't. Here are a few factors that may impact the likelihood that you’ll experience hangxiety.
Genetic makeup: Inherited variations can affect the metabolism of alcohol and its byproducts in the body. These genetic factors can determine how quickly you recover from drinking and how severely you experience hangxiety. For example, certain genetic traits can enhance or inhibit the activity of enzymes involved in alcohol metabolism, impacting the duration and intensity of alcohol's effects on the brain and body.
Alcohol tolerance: A higher alcohol tolerance can mean fewer immediate negative effects from drinking, including hangxiety. Tolerance can develop with regular consumption as the body becomes more efficient at processing alcohol. However, having a high tolerance can also lead to drinking more alcohol, which can contribute to further episodes of hangxiety.
Drinking habits: How often and how much alcohol you consume can play a role in the development of hangxiety. Regular drinkers might build up a psychological tolerance to the effects of alcohol, including its anxiety-inducing effects. By contrast, infrequent drinkers might be more susceptible to hangxiety because their bodies and brains aren't used to the effects of alcohol.
Metabolic rates: Differences in metabolic rates can affect how quickly the body processes alcohol. A faster metabolism can clear alcohol from the system more rapidly, potentially reducing the severity of hangxiety. Those with slower metabolic rates might find prolonged disruptive effects on brain chemistry, which can increase the likelihood of hangxiety.
5 tips for avoiding hangxiety
Managing and preventing hangxiety involves practical strategies that can help you enjoy social occasions without the unwanted after-effects of anxiety.
1. Moderate your alcohol intake
One of the most effective ways to avoid hangxiety is to control how much alcohol you consume. Stick to the recommended guidelines of no more than one or two standard drinks per occasion. Remember that drinks with higher alcohol percentages can worsen hangxiety symptoms.
2. Stay hydrated
Alcohol is a diuretic, which means it can increase the production of urine and can lead to dehydration, exacerbating the symptoms of hangxiety. To counteract this, drink plenty of water before, during, and after consuming alcohol. Try alternating between an alcoholic drink and a glass of water.
3. Choose your drinks wisely
Some alcoholic drinks can trigger hangxiety more than others. Beverages high in congeners (chemical byproducts of alcohol fermentation, found in larger amounts in dark liquors like whiskey and red wine) may increase the likelihood and severity of hangxiety. Opt for lighter-colored drinks like vodka or gin, as this may reduce the risk.
4. Ensure adequate nutrition and rest
Eat a substantial meal before drinking to help slow the absorption of alcohol into your bloodstream, which can moderate its effects. Foods high in protein, fat, and complex carbohydrates can be particularly effective. Get enough sleep before and after drinking to help your body recover and reduce the risk of hangxiety.
5. Plan your drinking occasions
Avoid drinking on an empty stomach, when you’re already stressed, or when you haven't had enough sleep. Thinking about your drinking habits can help lessen the impact of alcohol on your body and mind.
How to deal with hangxiety: 6 steps to find relief
If you find yourself dealing with hangxiety despite your best efforts to prevent it, there are several practical steps you can take to relieve the symptoms. Giving your body what it needs can help you regain your balance and feel physically and mentally better.
1. Hydrate regularly before, during, and after drinking alcohol
Start by drinking plenty of water to help flush out toxins and stabilize your body's natural functions. Consider beverages that replenish electrolytes, such as sports drinks or coconut water, to restore balance more effectively.
💙 Learn Why You Eat with Dr. Michelle May for further insight on how listening to your body’s cues can help you with hangxiety.
2. Get enough good quality rest
Get additional sleep after a night of drinking and allow yourself a relaxed day if possible. If sleeping is difficult, try quiet, restful activities like reading or listening to calm music.
💙 Press play on When It’s Hard to Fall Asleep, a meditation for those nights when it feels challenging to relax and unwind.
3. Eat healthy foods
Eat nutritious foods after drinking to help restore your body's balance and improve your mood. Focus on meals rich in vitamins and minerals, such as fruits, vegetables, whole grains, and lean proteins.
💙 Discover how Balanced Eating for Joy and Nourishment can help stabilize and balance your mood before and after consuming alcohol.
4. Try mindfulness and relaxation techniques if you wake up anxious
Practice meditation, deep breathing exercises, or gentle yoga to promote relaxation and help manage anxiety.
💙 Check out the Nightly Relaxation Routine session of the Daily Move for a movement routine before bed that can actually help you feel more calm in the morning.
5. Avoid caffeine and nicotine
Both caffeine and nicotine can increase anxiety symptoms. Try herbal teas or decaffeinated beverages instead.
6. Seek support from others
Talk to friends or family members who may understand what you’re going through. If hangxiety is a recurring problem, consult a mental health professional for coping strategies and support.
Hangxiety FAQs
What does hangxiety feel like?
Hangxiety can feel like unease or nervousness. For some, it might feel like a mild worry or discomfort, while for others, it can escalate to severe anxiety or even panic attacks. Common symptoms include racing thoughts, a sense of dread, irritability, and being overly sensitive to surroundings. You might experience sweating, a racing heart, or feeling on edge. Anxious feelings usually arise as the body struggles to counter the sedating effects of alcohol. A drop in mood-enhancing neurotransmitters like dopamine might also contribute to a lower mood.
How long can hangxiety last?
Typically, hangxiety can last until the alcohol has been eliminated from your body, which could be anywhere from a few hours to 24 hours. However, for some people, especially those who drink heavily, symptoms might linger for up to 48 hours. The duration of hangxiety can vary depending on factors like the amount of alcohol consumed, individual metabolism, and overall health.
Do specific types of alcohol cause hangxiety?
Certain types of alcohol might increase the likelihood of experiencing hangxiety. Drinks high in congeners, which are chemical byproducts of the fermentation process, are often associated with more severe hangovers and hangxiety, and are found in darker liquors like bourbon, whiskey, and red wine. Alcoholic drinks with high-sugar content mixers may also worsen hangxiety symptoms.
Clear liquors like vodka and gin typically have fewer congeners and may result in milder hangover symptoms, including hangxiety.
How do you increase dopamine after drinking?
To increase dopamine levels after drinking, focus on activities and foods that naturally boost this neurotransmitter.
Engage in light exercise, such as walking or yoga, to help stimulate serotonin production.
Get sunlight to help increase dopamine production.
Eat balanced meals to help stabilize blood sugar levels, enhance mood, and reduce anxiety.
When does your brain chemistry return to normal after drinking alcohol?
Generally, for moderate drinkers, brain chemistry starts to normalize within a few hours to a day as the alcohol is metabolized and cleared from the body. However, the time it takes for your brain chemistry to return to normal after drinking alcohol can vary based on how much and how often you drink, as well as individual health factors.
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