Understanding Hangxiety: Why It Happens and How to Cope

After a fun night celebrating her friend's birthday, Hannah wakes up with more than just a headache. Alongside her hangover, she feels an unexpected wave of dread and anxiety. This unpleasant combination is known as "hangxiety" — a blend of hangover and anxiety. Let's explore why this happens and how you can prevent it.

What Is Hangxiety?

Hangxiety refers to the anxiety and unease that often accompany an alcohol-induced hangover. For some, it's a vague sense of nervousness; for others, it can be intense feelings of dread or worry. Importantly, hangxiety can occur even when there's no specific reason to feel embarrassed or regretful about the previous night.

Why Does Hangxiety Happen?

Although alcohol might seem like a quick way to relax, it can actually worsen anxiety in the long run. As a depressant, alcohol slows down your central nervous system, creating temporary calm. However, this leads to a neurotransmitter imbalance that backfires once the alcohol wears off.

Alcohol affects key brain chemicals like GABA (which calms you) and glutamate (which excites you). Initially, alcohol boosts GABA and suppresses glutamate, making you feel relaxed. But as your body processes the alcohol, your brain overcorrects — reducing calming signals and increasing excitatory ones. This chemical rebound can leave you feeling agitated, restless, and anxious.

Another Factor: Dopamine Depletion

Dopamine, the "feel-good" neurotransmitter, also plays a role. Alcohol triggers dopamine release, teaching your brain to seek out drinking. Over time, your brain may produce less dopamine naturally, relying on alcohol to generate pleasure. This can lead to dopamine depletion, with symptoms including:

• Trouble sleeping
• Low energy and fatigue
• Difficulty focusing
• Slowed movement or speech
• Lack of motivation
• Mood swings, sadness, or hopelessness
• Low self-esteem, guilt, or anxiety

How to Prevent Hangxiety

The most reliable way to avoid hangxiety is to reduce or quit drinking. Everyone reacts to alcohol differently, so it's important to know your limits. If you choose to drink, consider these tips:

• Alternate alcoholic drinks with non-alcoholic ones
• Set a drink limit before you start
• Stay hydrated and eat before and while drinking

Coping with Hangxiety

If you're already experiencing hangxiety, remember these feelings are temporary. Here are some strategies to help you feel better:

• Hydrate well: Replenish fluids lost to alcohol’s dehydrating effects.
• Eat nutritious food: A healthy meal or smoothie can stabilize blood sugar and ease anxiety.
• Practice mindful breathing: Calm your nervous system with breathing exercises or meditation. You can find guided sessions on the Quitemate app.
• Take a gentle walk: Time outdoors can soothe your mind and body.
• Get adequate rest: Sleep helps your body recover and lowers anxiety.
• Connect with others: Sharing your experience with friends can provide comfort and perspective.

Key Takeaways

Hangxiety is a real and uncomfortable side effect of drinking, but it does pass. Understanding its causes can help you take steps to prevent or manage it. While moderating alcohol is the best prevention, staying hydrated, eating well, and practicing mindfulness can also help. If hangxiety is a regular occurrence, it may be time to reevaluate your drinking habits — your future self will thank you.