Can You Get Anxiety from a Hangover?

The unsettling mix of physical discomfort and anxiety after a night of drinking is sometimes referred to as “hangover anxiety” or “hangxiety.”

Let’s explore why it happens, what factors make it worse, and how you can reduce it so you can enjoy your social life without having to worry about the next day.

What Causes Hangover Anxiety?

Alcohol interacts with key neurotransmitters, substances that transmit signals in the brain. It also boosts your GABA, a chemical that promotes relaxation, as well as dopamine, and serotonin, making you feel good.

Once the alcohol leaves your system, however, these levels crash. When that happens, your mind and body lose that calming effect, heightening anxiety.

Meanwhile, glutamate (a stimulating neurotransmitter) kicks into high gear, leaving you more prone to restlessness, racing thoughts, and even feelings of impending doom.

You may feel the following symptoms as a result:

• Irritability or jitters: You may feel on edge, as though everything is grating on your nerves.
• Heightened sensitivity: Sounds, lights, or social interactions feel overwhelming.
• Restlessness or insomnia: Falling or staying asleep can be difficult, prolonging the anxious cycle.

How Does Alcohol Affect Your Stress Hormones?

Alcohol withdrawal disrupts cortisol, a stress hormone. Normally, cortisol peaks in the morning to help you wake up and become alert.

When it’s thrown off by drinking, you might experience an exaggerated stress response even though you’re safe at home. This could include, but isn’t limited to, the following symptoms:

• A racing heart
• Sweaty palms
• A “fight-or-flight” feeling

Additionally, dehydration and low blood sugar from heavy drinking can also worsen your body’s sense of stress. These physical stressors merge with the psychological effects to create that potent swirl of hangover anxiety.

What is the Psychological Reason for Hangxiety?

Regrets about what you might have said or done, real or imagined, can feed post-drinking anxiety. Alcohol lowers inhibitions, so it’s easy to slip into behaviors you wouldn’t normally do.

If you can’t fully recall your actions, or if you suspect you acted out of character, this uncertainty can generate extra worry.

Those with underlying social anxiety may also experience a rebound effect. In other words, they might’ve felt more comfortable talking and mingling while tipsy, only to have anxiety skyrocket once the alcohol wears off.

What Are the Risk Factors of Hangover Anxiety?

Even small amounts of alcohol can lead to heightened anxiety for some, while others can drink more without feeling as anxious. Several factors influence these differences, such as:

Alcohol and Body Chemistry

The type, quantity, and frequency of alcohol play a significant role in hangxiety:

• Binge drinking: Large amounts of alcohol in a short time cause more intense withdrawal effects, amplifying anxiety afterward.
• Toxic byproducts: Darker liquors (like whiskey or rum) contain more congeners, which are chemical byproducts linked to harsher hangovers and anxiety.
• Dehydration and electrolyte loss: Drinking too much can leave you parched, triggering headaches, dizziness, and irritability that worsen mental unease.

Women often experience more pronounced hormonal shifts after alcohol consumption, including bigger spikes in cortisol, which can intensify anxiety symptoms.

Personal Vulnerabilities

Some people have genes that alter how they metabolize alcohol or regulate neurotransmitters, making them more prone to anxiety when sober or hungover.

If you already struggle with anxiety, stress, or mood disorders, alcohol-induced mood swings can feel more severe. 

Those who drink specifically to combat social unease may also face a sharper “rebound” anxiety once the initial relaxation effect wears off.

Behavioral and Psychological Habits

A cycle can form if you use alcohol to self-medicate. The temporary relaxation is overshadowed by more substantial anxiety later, which then might tempt you to drink again.

Over time, your brain adapts by increasing excitatory chemicals, setting the stage for more intense hangover anxiety.

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Strategies to Manage and Prevent Hangover Anxiety

You can minimize post-drinking anxiety by proactively balancing enjoyment with self-care. The most effective strategy is moderation. Consume alcohol mindfully rather than excessively.

Here are some strategies for prevention:

• Plan your consumption: Set a drink limit beforehand and adhere to it.
• Hydrate consistently: Alternate alcoholic drinks with water or non-alcoholic beverages.
• Choose wisely: Opt for drinks with lower alcohol content (ABV).

What to Do if You Have Hangover Anxiety?

Managing hangover anxiety requires physical self-care, calming techniques, and specific coping mechanisms to help alleviate these negative feelings.

These techniques include:

• Eat balanced meals with protein, healthy fats, and complex carbohydrates.
• Drink plenty of water, potentially with electrolytes.
• Ensure adequate sleep to support neurotransmitter and hormone balance.
• Take a warm shower or bath to soothe tension.
• Engage in gentle stretching to release physical stress and regulate breathing.
• Utilize calming scents or soft music for mood regulation.

• Practice mindfulness techniques like deep breathing or guided meditation to interrupt anxious thoughts.
• Perform rational check-ins by questioning the validity of your worries, perhaps by discussing them with a trusted friend.
• Engage in gentle movements such as a slow walk or light yoga to boost circulation and mood.

Longer-Term Adjustments

If hangover anxiety has become a recurring theme, consider making a significant change in your lifestyle:

• Assess drinking motives: Are you using alcohol to cope with social pressure or stress? Seek alternative stress-management tools (like therapy, journaling, or regular exercise).
• Limit drinks per week: Adjusting your total intake can significantly decrease hangover anxiety. Official guidelines often recommend 7 drinks or fewer per week for women and no more than 14 for men.
• Seek professional help: If your anxiety or drinking habits feel unmanageable, therapy or counseling can provide structured support. Cognitive-behavioral therapy (CBT) can be especially helpful for breaking anxiety-alcohol cycles.

By understanding and respecting your body’s boundaries, you can reclaim your weekends and social gatherings.

Enjoy that glass of wine or a cocktail with friends, but balance it with the self-care and awareness needed to keep hangover anxiety at bay. Ultimately, a little proactive effort goes a long way toward making your mornings—and your mood—much brighter.

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