What is Hangover Anxiety?: Why Drinking Causes ‘Hangxiety’

Hangover anxiety, or hangxiety, isn’t a diagnosis, but rather how you feel after a night of drinking alcohol. A hangover has physical symptoms like nausea and a headache, but you can have mental effects as well.

Drinking responsibly likely won’t lead to these negative feelings; however, if you’re consistently drinking a lot and feeling hangover anxiety, then it may be time to look for help. Getting treatment for alcohol addiction can help you get a handle on your drinking, so you don’t have to wake up with worry the next morning. 

Hangover Anxiety or ‘Hangxiety’

75% of those who get a hangover have some impairment in their normal functioning¹, like difficulty concentrating. On top of that, roughly 22% of drinkers also experience psychological effects like anxiety and depression after a night out. This is what we call hangxiety.

What Does Hangover Anxiety Feel Like?

When you start drinking, alcohol drives a surge of endorphins in the brain², which feels good at first. Then, after this rush, there’s a decrease in blood alcohol concentration (BAC) which leads to a form of withdrawal. This is what we commonly refer to as a hangover.

This withdrawal affects you physically and mentally, including provoking anxiety and depression symptoms. Hangover anxiety can look different for everyone, but these are some common symptoms:

• Restlessness
• Anxiousness
• Ruminating on yesterday’s events
• Heart racing
• Feeling guilt
• Difficulty concentrating

What Causes Hangover Anxiety?

After your endorphins drop, your brain can quite literally feel exhausted the next day. Your body uses a lot of energy trying to maintain homeostasis after being affected by the alcohol. And cortisol, the stress hormone, releases after drinking³, making you feel even more anxious. 

These factors can also exacerbate hangnxiety symptoms:

1. Social Anxiety

You might use alcohol as a “social lubricant” if you experience social anxiety. This can cause you to drink more than you should. Though for those few intoxicated hours you may feel less anxious, these feelings return as the alcohol wears off. And if you have a hangover from excessive alcohol consumption, your anxiety can skyrocket. Alcohol will enhance whatever emotional state you’re in, so if you’re anxious, it’s going to come back in full swing.

2. Water intake

Alcohol is a diuretic, so drinking it makes you dehydrated. This can contribute to hangover anxiety because low water intake, which happens while drinking, is associated with detrimental effects on mood⁴. The more hydrated you are, the better chance you have of being in a good mood.

3. Sleep

Alcohol causes poor sleep quality⁵ because it messes with your rapid eye movement (REM) cycle. This, in turn, negatively affects your mood because getting proper sleep is vital for good mood and functioning. 

4. Emotional dysregulation

Emotional dysregulation is a common symptom in disorders like anxiety and depression. It’s also associated with intense cravings, higher alcohol consumption, and is commonly experienced during hangovers⁶. Lowered emotional competence during a hangover can lead to negative mood and thoughts, or, what you may feel during hangxiety. This can also contribute to regretful drinking behaviors.

5. Repetitive negative thinking (RNT)

Repetitive negative thinking (RNT) is negative thought patterns that are recurring, unproductive, and common in disorders like anxiety and depression. It’s also a part of emotional dysregulation. These patterns of thinking are associated with prolonged negative emotional states⁶, so this can exacerbate symptoms when you experience hangover anxiety. 

How to Cope with Hangxiety

The best way to avoid hangxiety is to avoid drinking, especially in excess. Doctors recommend drinking a minimal amount of alcohol because excessive alcohol consumption can lead to various health problems such as liver damage, heart disease, and certain types of cancer.

However, if you do decide to drink, there are a number of ways you can cope with your hangover anxiety and make this experience manageable:

• Stay hydrated
• Eat light foods
• Get more sleep
• Practice mindfulness meditation
• Get outside (nature positively impacts mood⁷) 
• Know that this too shall pass

However, drinking responsibly, or being abstinent, can help you avoid these feelings all together.  

How to Have Fun Without Alcohol

Life can be just as fun, if not better, without alcohol. You’ll feel healthier and more energized, which can help you do more outdoor activities like hiking or kayaking. You’ll also save a lot of money from not buying drinks, which you can spend on new experiences like travel or exploring the area you live in.

You can also talk with your therapist and dig into the real reasons why you’re drinking alcohol. Why are you having this drink? And why do you feel like you need to drink so much? This can reveal deeper issues that you can work through together.