Hangxiety: What is it?
Hangxiety is a phrase used in casual speech to describe the symptoms of anxiety that a person may have following a big alcohol intake event, such as a heavy drinking session. It is not a clinical illness. Anxiety is thought to accompany hangover symptoms in as many as 12% of adult drinkers.
Hangover symptoms might worsen for someone who already suffers from anxiety or a mood disorder because alcohol’s cognitive effects, dehydration, weariness, and lack of sleep can make it harder for them to deal. Anxiety symptoms could spiral out of control as a result of this.
Anxiety brought on by a hangover or anxiety following alcohol use can appear as:
An accelerated heart rate
trembling
Perspiration
Anxiety
fear, guilt, and shame-related emotions
Distress on an emotional level
Attacks of panic
In addition to the physical hangover symptoms—fatigue, headache, nausea, elevated blood pressure, extreme thirst, and muscle aches—a person may also suffer these psychological symptoms. Research does indicate that those who are resistant to generally having hangover symptoms after drinking are less likely to experience hangxiety as well, even if the reason why some people experience hangxiety while others do not is yet unknown.
The science of hangovers following alcohol use
Once you start drinking, alcohol acts as a depressant, slowing down the central nervous system and making it take hours or even days for normal functioning to restore. Until then, it’s doubtful that some functions—like memory, decision-making, attention, and reaction times—will be fully utilized, which could make handling any upsetting emotion more challenging. Excessive alcohol intake can also lower dopamine levels in the brain the following day. This neurotransmitter seems to be important in treatment of anxiety, thus having too little of it can make you uneasy and cause symptoms of hangxiety. The probability of experiencing anxiety connected to a hangover or the intensity of symptoms may also be influenced by other factors. For instance, feeling embarrassed and worrying more could result from the fear that they could have said or done something they later regretted and from not being able to recall every detail of what happened. The National Institutes of Health states that attempts to counteract other hangover symptoms, including drinking coffee to fight weariness, may also be to blame for additional spikes in anxiety the following day.
Strategies for managing anxiety
Increased anxiety is one of the hangover symptoms for which there is no perfect cure. However, there are a few simple tactics you can use to lessen the impact if you frequently have anxious symptoms after drinking. First, you might want to think about whether your drinking habits meet the criteria for excessive drinking as set forth by health organizations such as the Centers for Disease Control and Prevention (CDC). If so, it would be worthwhile to cut back on your alcohol consumption or attempt to give it up completely, getting assistance if necessary. This is due to the fact that binge drinking, alcoholism, and using alcohol as a coping mechanism have been linked to major health issues like cancer, liver disease, high blood pressure, and anxiety spikes, in addition to unpleasant hangover symptoms. The next time you feel similar during a hangover, you can also attempt different approaches to general anxiety management. As an illustration: Practice deep breathing. You can perform the box breathing technique whenever you need to, and it’s one of the most widely used breathing exercises for anxiety relief. Get moving and exercising. Whenever possible, try to get some kind of physical activity in to assist reduce your anxiety levels both temporarily and permanently. This is so that it can balance the stress hormone and improve mood by releasing neurochemicals that are anti-anxiety. Additionally, it can guarantee that GABA receptors are functioning normally, which might also lessen anxiety. Relax. The physical symptoms of a hangover can be lessened by getting enough sleep. Additionally, because research links getting enough sleep to a reduction in anxiety symptoms, sleeping when you experience hangxiety may also help lessen those symptoms. Drinking water and sports drinks to stay hydrated might also aid in the recovery of your body and mind.
Is drinking making your symptoms of anxiety worse?
Seeking assistance for anxiety and/or cutting back on alcohol intake It may be helpful to consult with a mental health professional if your anxiety symptoms are preventing you from going about your everyday business, regardless of whether alcohol use is involved. They might be able to assist you in addressing your symptoms and creating constructive coping strategies, like identifying and swapping out false beliefs, controlling tension, and practicing relaxation methods. A mental health specialist might also be able to assist you if you’re interested in receiving support for cutting back on your drinking. Depending on your inclination, you can often meet with a therapist in person or virtually. Some people discover that because there is no need for travel time and flexible appointment scheduling, attending treatment online fits better into their schedules. By using a virtual therapy platform such as BetterHelp, you can connect with a certified therapist to discuss your issues over the phone, over video call, or through online chat. Online interventions may be useful in helping customers who wish to have a better relationship with alcohol, according to research. According to a study on the subject, there is proof that digital therapies for binge drinking can be “effective in achieving adherence to low-risk drinking limits and in reducing mean weekly alcohol consumption.” Additional studies indicate that when it comes to treating anxiety symptoms, internet treatment can be just as successful as in-person therapy.
