Do you suffer from hangxiety? Here are some tips to help

If you’ve ever woken up with the double whammy of a hangover, wrapped up in a sense of dread or panic, you’ve probably experienced ‘hangxiety’, or hangover anxiety.

You don’t even need to have a heavy drinking session to experience hangxiety and if you already have an anxious temperament, you may find even just a little alcohol can elevate your anxiety levels the next day.

What Causes Hangxiety?

1. Alcohol’s influence on neurotransmitters: Alcohol affects levels of neurotransmitters (chemical messengers) in the brain, including serotonin, dopamine and GABA. These neurotransmitters are boosted by alcohol and are responsible for the feelings of happiness and relaxation from drinking. On the other hand, levels are low during a hangover, leading to feelings of anxiety, jitteriness, and irritability; the opposite of the night before.
2. Dehydration and electrolyte imbalances: Alcohol is a diuretic, meaning it kicks our kidneys into high gear to increase urine production, which in turn can lead to dehydration and hangover ‘cotton mouth’. Dehydration can also make anxiety and hangover symptoms worse.
3. Disrupted sleep patterns: Alcohol can play havoc with sleeping patterns, leading to poor-quality sleep and feelings of anxiety the next day.
4. Regret and guilt: Hangovers often come with a sense of regret or guilt over the previous night’s actions, can kick your self-esteem to the curb and lead to feelings of anxiety or dread.

Preventing Hangxiety

The best way to avoid hangxiety is not to drink, or significantly reduce your drinking.

Drink mindfully and stay hydrated. Swap every second drink for a non-alcoholic drink, try sparkling water, a soft drink or even a branded zero alcohol drink.

If you do happen to wake up feeling anxious:

Look after yourself: Do things that are relaxing and make you feel good, like taking a warm bath, practicing mindfulness or meditation. Rest when you’re tired and be kind to yourself.

Eat well and rehydrate: Have a balanced meal that will replenish essential nutrients and get your blood sugar levels back to normal. Drink healthy fluids.

Get moving: Exercise releases endorphins, which are natural mood lifters. Even a short walk or gentle stretching session can reduce feelings of anxiety and improve overall well-being. Walking in nature can help you nurture yourself.

If you’re struggling to cope with hangxiety, don’t hesitate to jump into Daybreak and get support from the fabulous community or reach out to friends and family. If you need a bit more, talk to your GP or a mental health professional about anxiety management.

Let us know how you go. We are here to help you change your relationship with alcohol and meet your personal goals, whether that is taking a break, cutting back or quitting.

The Hello Sunday Morning Team