Ever felt anxious after drinking alcohol? You’re not alone. We lift the lid on hangover anxiety, including what it is & how to manage it
If you’ve experienced a hangover before, you might be familiar with some of the common physical symptoms, such as headaches, tiredness, thirst and nausea. But what about anxiety? That’s right. Around 12% of people experience feelings of anxiety during a hangover*, colloquially known as hangxiety.
We delve into the link between alcohol and anxiety as well as tips for preventing or helping to put a stopper in your hangxiety symptoms.
What causes hangxiety?
When you drink alcohol, it causes changes to the chemicals in your brain which can initially make you feel calmer and less anxious, while also reducing your memory and concentration levels. This is why alcohol is often said to give you ‘Dutch courage’ or cause you to lose your inhibitions and act in a way you wouldn’t normally.
However, after a while, your brain tries to correct the levels of chemicals, making you feel more anxious than before. You may also start to remember things you said or did while drinking that were out of character, causing feelings of worry, shame or guilt. If you’re hungover, you might be dehydrated, sleep-deprived and have low blood sugar, which can further contribute to feelings of anxiety.
Are there other links between alcohol & anxiety?
There’s a close two-way link between alcohol and anxiety. The temporary feelings of relaxation that may come with drinking can lead some people to use alcohol as a coping mechanism to deal with existing worries or an anxiety disorder. In fact, the most recent survey by the charity, Alcohol Change, found that 41% of drinkers surveyed turned to alcohol because of anxiety, stress and worry.** It’s particularly common for people with social anxiety to be drawn to drink to ease nerves and boost confidence in social situations.
However, in the long-run, drinking can worsen anxiety symptoms because your brain gets used to the effects of alcohol and you need to drink more to experience the initial feeling of relaxation. When the alcohol leaves your system, your body may go straight into ‘fight or flight’ mode which is the same reaction as when you have anxiety.
This can lead to a cycle of:
• Drinking to cope with anxiety
• Temporarily feeling more relaxed
• Feeling anxious again after drinking
• Wanting to drink more alcohol to cope with the new feelings of anxiety
For some, this may cause a risk of becoming dependent on alcohol (having an uncontrollable desire to drink, at levels that are harmful to your health, and feeling unable to function or survive without alcohol) to manage anxiety which can lead to a range of serious physical and mental health problems.
If you feel like you’re drinking too much or you’ve become reliant upon alcohol, it’s important to speak to a medical professional such as your GP for help and support with cutting down on alcohol or cutting it out completely and managing withdrawal symptoms.
How to prevent hangxiety
The best way to prevent hangxiety is to avoid drinking alcohol all together, as you won’t be giving it the chance to affect your brain chemistry or cause a hangover.
If you’re dependent on alcohol you should seek help from a medical professional before trying to go sober, because suddenly stopping drinking can cause withdrawal symptoms which can include:
• Hand tremors (also known as ‘the shakes’)
• Sweating
• Visual hallucinations (seeing things that aren’t real)
• Anxiety
• Insomnia (difficulty sleeping)
If you’re not dependent on alcohol and you want to quit drinking, here are some tips on how to safely cut down on alcohol at home.
Looking for some inspiration to go booze-free? Read our guide to the top sober social activities to try and discover how three famous faces ditched alcohol for good.
We also have a whole episode of our podcast Taboo Talks, dedicated to sober curious living, which you can watch below to help you find the motivation to quit.
We know that cutting out alcohol completely might be easier said than done. If you do drink, here are some guidelines to help lower the risks associated with drinking alcohol:
• Avoid drinking more than 14 units of alcohol a week on a regular basis
• Spread your alcohol intake evenly over three or more days
• Have several alcohol-free days a week
How to manage hangxiety symptoms
Anxiety can affect everyone differently, but some of the common signs and symptoms include:
• A heartbeat that’s irregular, faster or more noticeable than usual
• Dizziness or light-headedness
• A headache
• Pain(s) in your chest
• A loss of appetite
• Feeling breathless
• Feeling hot or sweaty
• Shaking
• Feeling tense, nervous, tearful or unable to relax
• Worrying or obsessing over thoughts
If you feel symptoms of anxiety after drinking, this could be a sign of hangxiety. Some of the ways to help manage this include:
• Resting
• Drinking plenty of water to rehydrate yourself
• Eating to replenish your body’s nutrients
• Distracting yourself with a book or TV show
• Trying mindfulness
• Avoiding drinking more alcohol
• Chatting to a friend or family member
If you’re struggling to cope with stress or anxiety, it’s important to seek help from a medical professional such as your GP who can provide further help and support.
They may refer you to an NHS talking therapy service such as counselling or CBT (cognitive behavioural therapy) or you can self-refer if you’re registered with an NHS GP in England and over the age of 18.
Here’s how to find an NHS talking therapy near you.
You can also access support through the Boots Online Doctor Depression & Anxiety Treatment^ service for mild to moderate depression or anxiety. Here you can have a consultation with a medical professional who can help provide a tailored treatment plan, if suitable for you.
Some other things you can do to help with anxiety symptoms include:
• Exercise – to help release feel-good hormones and boost your mood
• Mindful breathing or meditation
• Eating a healthy and balanced diet to give you all the nutrients you need to support energy levels
• Talking to family and friends about your feelings
If you’re experiencing a mental health crisis or are at risk of harming yourself or others, please call 111, speak to your GP or the Samaritans on 116 123, or text Shout on 85258.
We hope you found these tips on managing hangxiety helpful. Remember, no one has to deal with anxiety or alcohol dependency issues alone. Speak to your GP for further support, as help is always available.
