Alcohol and hangxiety

Some people experience psychological symptoms such as feeling anxious or depressed the morning after drinking, this is sometimes colloquially known as ‘hangxiety.’ You may be more familiar with the physical symptoms of a hangover, like headaches and an upset stomach. But many find the psychological impacts just as hard to deal with.

What causes hangxiety?

There are several ways in which a hangover from alcohol can cause or worsen anxiety¹. Alcohol is a depressant. This means it causes chemical changes in your brain that might make you feel calmer and more relaxed at first. But when you stop drinking and the effects of alcohol wear off,  it can heighten any feelings of anxiety, guilt, or shame.

Feeling dehydrated, disturbed sleep, and having low sugar levels are associated with drinking heavily the night before and can all contribute to anxiety¹. Alcohol can also lower our inhibitions – often making us say or do things we later regret and can add to a general sense of doom or worry the next day.

And chemically, the brain has had to handle the alcohol (ethanol molecules) and then has to readjust as the alcohol wears off (when it's been metabolised).

Who gets hangxiety?

Hangxiety can affect anyone after drinking alcohol. But while these feelings may be barely noticeable for some, others may find them a problem. You might be more prone to the effects of hangxiety if you tend already to experience anxiety more frequently as alcohol can worsen it.

Hangxiety can be a particular problem for people with social anxiety². If you’re uncomfortable in social situations, you may be tempted to use alcohol to feel more confident or relaxed. Once the effects of alcohol have worn off though, feelings of anxiety can rebound – often to an even greater degree than before. This can be hard to deal with on top of other physical symptoms of a hangover.

How to prevent hangxiety

The best way to avoid hangxiety is to not drink at all.

If you do choose to drink, the Chief Medical Officers’ low risk drinking guidelines recommend having no more than 14 units a week, spread over three or more days with several drink-free days, and no bingeing.

If you’re worried about how alcohol may be affecting or causing your anxiety:

• Explore other ways to help you unwind without alcohol to avoid associating drinking with relaxing
• Avoid drinking more alcohol to try to feel better as it could increase your tolerance to alcohol, so that you need more to relax, putting you at risk of alcohol dependence
• Download the free MyDrinkaware app to help you reduce your drinking and keep track of alcohol units

How to cope with hangxiety

If you’re experiencing hangxiety you may find it helps to tackle the physical symptoms of a hangover first, such as a headache and sickness. This may make you feel stronger, and better able to deal with your anxiety, too. Try and drink plenty of water to rehydrate and rest. It’s also best to avoid any ‘hair of the dog’ drinking. If you really need it, you can take a painkiller (such as paracetamol) and an antacid to settle your stomach.

Ways to help manage anxiety

If you suffer from anxiety, there are ways to reduce your anxiety without alcohol. You might want to try one of these and see what works best for you.

• Try the free Every Mind Matters– it sends practical daily tips and exercises directly to your inbox. If you’re not in England, try Clear Your Head for Scotland, Public Health Wales for Wales or NiDirect for Ireland
• Breathing exercises can be effective. Try taking slow, deep breaths or have a go at some relaxation techniques like meditation or mindfulness
• If you feel up to it, try a bit of exercise or go for a walk to help de-stress and lift your mood
• For free and confidential advice on coping with anxiety, you can also call Mind on 0300 123 3393 or Anxiety UK on 03444 775 774
• If you prefer peer support, you might benefit from joining an online community group to discuss your feelings