Key Takeaways
- “Hangxiety” — or hangover-induced anxiety — affects some people after a night of drinking. Research suggests that approximately 12% of people who experience hangovers also report symptoms of hangxiety.
- People who are sensitive to hangovers often experience hangxiety, with about 30% reporting feelings of depression and about 18% experiencing anxiety.
- Research shows that people with depression and anxiety often turn to alcohol for relief, but alcohol use can actually cause severe anxiety itself.
After a night of drinking, you might wake up with common hangover symptoms like thirst, headache, nausea, and fatigue. In addition to these physical effects, some people also experience heightened stress and anxiety, an experience known as “hangxiety.”
This term — a blend of “hangover” and “anxiety” — describes the increased stress and discomfort that occur after consuming alcohol. Alcohol initially acts as a depressant, temporarily reducing anxiety. But as it leaves your system, it disrupts brain chemistry, leading to mood swings, restlessness, and overthinking.
Relying on alcohol to ease anxiety can create a vicious cycle. You may drink to relieve anxiety, only for the anxiety to return, prompting more drinking. This pattern can be frustrating and overwhelming, but it’s possible to escape it. Therapy, self-care strategies, and (in some cases) medication can help you manage anxiety symptoms and develop healthier ways to cope.
What does hangxiety feel like?
Imagine this: You had a fun night out with friends, but the next morning, a wave of anxiety and sadness hits. Along with classic hangover symptoms, you’re also experiencing a mix of stress, panic, and lingering fear — signs of hangxiety.
If you already experience anxiety or social anxiety, alcohol can make these feelings worse. For some, hangover anxiety can feel like a panic attack, bringing overwhelming worry and feelings of dread.
The severity and duration of hangxiety symptoms can vary from one person to another. Typically, the feelings of hangxiety can last from several to 14 hours, even after your blood alcohol levels return to normal.
Some people may only experience hangxiety occasionally, while others may feel it frequently — especially if they have underlying anxiety. If it’s becoming a recurring problem, it can help to explore your alcohol use and ways to prevent hangovers.
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Why does hangxiety happen?
Hangxiety happens because of the way alcohol affects the brain. A few factors are at play here. First, drinking temporarily boosts dopamine and activates gamma-aminobutyric acid (GABA), creating a sense of pleasure, relaxation, and decreased anxiety. However, as alcohol wears off, these neurotransmitter levels drop and anxiety resurfaces, leading to hangxiety.
This can create a vicious cycle in which people drink to ease their anxiety, only to feel even more anxious after the effects fade.
Other factors that contribute to hangxiety include:
- Anxiety disorders and depression: People with anxiety and depression are more likely to experience hangxiety after drinking. Research shows that about 20% to 40% of people with an anxiety disorder have a co-occurring alcohol use disorder, while 27% to 49% of people with major depressive disorder (MDD) deal with harmful alcohol use.
- Shyness and social anxiety: Studies suggest that people who are extremely shy or live with social anxiety disorder (SAD) face a higher risk of experiencing hangxiety. If you drink in social settings, hangxiety can amplify feelings of paranoia or regret the next day.
- Alcohol use disorder (AUD): People with an alcohol use disorder are two to three times more likely to have anxiety.
How to deal with hangxiety
If you’re feeling stressed or anxious after drinking alcohol, here are some effective ways to ease your symptoms and support your recovery:
- Prioritize sleep: Alcohol can disrupt quality sleep and shorten sleep duration, which may worsen anxiety. To improve your rest, try to avoid drinking alcohol at least three hours before bedtime.
- Practice deep breathing: One simple yet effective way to manage anxiety is by practicing deep and slow breathing. Focusing on your breath can help calm your nervous system and bring a sense of relaxation.
- Try meditating: A consistent meditation practice can improve your ability to manage emotions. Even just a few minutes of meditation each day can restore calm and reduce anxiety.
- Stay hydrated: Dehydration has been linked to increased feelings of anxiety. In one study, people who drank two or fewer glasses of water per day had double the risk of depression and anxiety compared to those who drank five or more. Since alcohol can dehydrate you, consider drinking a glass of water between alcoholic drinks to stay hydrated.
Prevent future hangxiety with treatment
If you frequently experience hangover anxiety, being mindful of your alcohol consumption can help. Try limiting yourself to one to two drinks and alternating with water.
You might also find it useful to take the Alcohol Use Disorders Identification Test from the World Health Organization (WHO). While this test isn’t a diagnosis, it can help you assess your alcohol use and identify potential concerns. A therapist can also work with you to use this tool to guide treatment planning.
For women, heavy drinking is considered to be four or more drinks on any day or eight or more drinks per week. For men, it’s considered five or more drinks on any day or 15 or more drinks per week. Heavy drinking can increase the risk of alcohol use disorder.
Types of support that may help you reduce your drinking include:
- Cognitive behavioral therapy (CBT): This form of talk therapy can help you develop coping skills to manage the stress and anxiety that may lead to overdrinking. CBT is also effective in treating social anxiety, as it helps challenge irrational fears and reduce avoidance of social situations.
- Support groups: Alcoholics Anonymous (AA) and other 12-step support groups provide peer support for people who want to quit or cut back on their drinking. This can complement talk therapy and offer an added layer of support.
The popularity of the term ‘hangxiety’ has the ability to increase our awareness of the way alcohol can and does affect our brains, emotions, and anxiety levels. I hope that those experiencing anxiety are encouraged to learn more about the patterns in their own life and seek professional support.
Find care with Rula
If you regularly experience severe anxiety after drinking or notice that alcohol makes your mental health worse, help is available. A trained therapist can help you explore the reasons behind your intense hangxiety and address any underlying anxiety disorders or alcohol use concerns.
At Rula, we work with an extensive network of over 10,000 therapists who can help you get the care you deserve. With just a few clicks, you can find a therapist who accepts your insurance and can meet with you via live video as soon as tomorrow.
About the author
Linda Childers
Linda is an award-winning medical writer with experience writing for major media outlets, health companies, hospitals, and both consumer and trade print and digital outlets.
Her articles have appeared in the Washington Post, USA Today, WebMD, AARP, Brain+Life, HealthyWomen.org, The Rheumatologist, California Health Report, Everyday Health, HealthCentral, and many other media outlets.
While juggling the responsibilities of being part of the “sandwich generation” and caring for both her toddler son and terminally ill mother, a nurse friend encouraged her to seek therapy, which helped her to learn coping strategies and manage her depression. Linda hopes her work will help to destigmatize mental health conditions and encourage others to get the help they need.
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