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Got a case of hangxiety after a big night? Here’s what to do

20 February, 2023 . 0

Got that sense of dread after a big boozy night? Hangxiety is your hangover with a side serve of anxiety. Here’s how to reduce the post-booze panic.

Enjoying a few bevvies with your besties can make for a fun night out.

But the hangover the next day is a lot less enjoyable – especially when the pounding headache and nausea come with a round of crippling anxiety.

Hangxiety – or hangover anxiety – is more common than you think according to recent research that reveals it affects about 12 per cent of drinkers.

So, what causes it and what can you do about it?

What is hangxiety?

The symptoms of hangxiety include a racing heart, upset stomach, a “knot in the stomach feeling”, restlessness, paranoia and intense feelings of guilt or dread – even if you’re pretty sure you didn’t do anything stupid.

“You may feel jumpy and agitated, maybe negative thoughts are playing on repeat in your mind, or you can’t seem to shake off feelings of shame and deep regret and worry that you have done or said something wrong,” Beyond Blue chief community officer Patrice O’Brien says.

“You may also feel very flat and sad.”

Psychologist and Headspace App’s mental health expert Carly Dober says it can last for several hours after your blood alcohol levels return to normal but usually goes away on its own.

“However, chronic or severe anxiety during hangovers may be an important clue that a person’s body is not tolerating alcohol well or that they should speak to a psychologist about anxiety,” she says.

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What causes hangxiety?

Carly says hangxiety is caused by the chemical effect alcohol has on your body.

A couple of drinks elevate our GABA system, which is the brain’s natural calming neurotransmitter, making us feel happy and relaxed.

But as our alcohol levels increase, the brain attempts to restore balance with glutamate, which has a stimulating effect.

“As alcohol leaves the body, the brain is left overactive and this can cause feelings of anxiousness, as well as other symptoms of a hangover,” Carly says.

Carly says some people are more susceptible to hangxiety than others.

“Risk factors include people who struggle more with social interactions, those who tend to be shy, those with a previous history of anxiety, and those who might struggle in their relationship with alcohol,” she says.

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What can you do about hangxiety?

Limiting drinks, opting for low-alcohol beverages, alternating between alcohol and water, and not drinking on an empty stomach will all help lessen the severity of hangxiety, says Patrice.

“If you do experience hangxiety, be kind to yourself, take slow deep breaths to calm yourself, park those negative thoughts as much as you can, and try to be active – go for a walk or swim,” she says.

“The most important thing you can do is recognise that the feelings are temporary.”

Other tips to avoid hangxiety:

Rehydrate: drinking water can lessen the risk of depression and anxiety
Avoid stimulants: studies show coffee and other stimulants can increase anxiety
Eat a light meal: avoid greasy, processed foods that are hard to digest
Get some rest: sleep deprivation can make anxiety worse
Practice mindfulness: meditation can help overcome anxiety
Don’t overthink: try not to dwell on the night before
Get moving: exercise can help reduce the symptoms of anxiety.

“If you’re finding anxiety features more in your life and are not currently receiving support from a mental health professional, please also do this sooner rather than later,” Carly says.

“You might be developing an anxiety disorder, and early treatment is always best.”