Have you ever woken up with a bad hangover combined with feelings of gloom (sadness) and anxiety the day after an evening of heavy drinking? Have you ever wondered if this hangover and anxiety combination is common and has a name to it?  If your answer to the above questions is ‘Yes’, read this health article to know more.

The combination of hangover and anxiety is popularly addressed by a mash-up term ‘Hangxiety’. Experts say that hangxiety is not just a psychological condition but it also affects you physically and you may experience increased heartbeat or a racing heart, uneasiness in your stomach, and restlessness. Discussed further in this article are the causes, symptoms, and ways to deal with hangxiety.

What causes hangxiety?

  • Although the mechanism behind hangxiety is not clearly determined, experts mainly attribute hangxiety to the altered functioning of the neurotransmitters in the brain as a result of messed up neurochemistry due to alcohol. 
  • Studies also state that alcohol affects the actions of dopamine (the chemical that helps the body to manage anxiety) causing you to feel anxious. Moreover, as the effect of alcohol starts to wear off, there is a sudden spike in the cortisol, the stress hormone, further worsening the condition.
  • Alcohol has a tendency to mimic the actions of gamma-aminobutyric acid (GABA) which is a primary inhibitory neurotransmitter (a natural relaxation hormone). But as the effect of alcohol starts declining the cloak of relaxation wears off and your body is forced to return to baseline. There is a sudden release of glutamate to achieve the rebalancing which may cause anxiety and agitation.
  • Alcohol upon consumption also causes a spike in endorphins, the happy hormones, resulting in an instant feeling of positive mood and happiness. But as the effect of alcohol starts declining the endorphin levels also decline and may sometimes cause a more severe “crash” in mood.

What are the symptoms of Hangxiety?

  • General distress
  • Increased heart rate
  • Increased worry and agitation
  • Difficulty in decision making
  • Lack of concentration
  • Patchwork memory or faulty memory
  • Disturbed sleep quality 

Who is at a greater risk of experiencing Hangxiety?

  • People with pre existing anxiety disorder
  • People with other pre existing mental conditions
  • People with social anxiety issues
  • People with alcohol intolerance
  • People with folic acid deficiency
  • Women

How to deal with Hangxiety?

Drinking in moderation or avoiding binge drinking is the key to managing hangxiety. Other tips that can help you deal with hangxiety include:

  • Drinking smart - Drinking smart involves avoiding alcohol on an empty stomach, drinking slowly, always mixing the alcohol with water, sipping on a glass of water between drinks or after every drink, and setting a limit on your drinks for the night.
  • Managing physical symptoms - Physical symptoms of heavy drinking may not directly cause hangxiety, but if left unmanaged they may add to your woes. Manage your physical symptoms by rehydrating yourself, getting good sleep, having a light meal with mild foods, and taking over the counter pain medications to relieve headache and other bodily pains triggered by alcohol.
  • Regulated breathing - Regulated breathing is one of the most effective and simplest ways to manage hangxiety. You can practice mindful breathing by inhaling for four counts and exhaling for four counts and repeating it for a few more times until you start feeling relaxed. Alternatively, you can also practice Pranayama.
  • Mindful meditation
  • Seeking professional help if you are developing alcohol dependency or alcohol use disorder.

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