If you've ever indulged in a night of heavy drinking, chances are you might have found yourself the next morning nursing more than just a physical hangover.

Along with the headache, nausea, and fatigue, you might have also experienced a wave of anxiety that's come to be known in popular culture as 'hangxiety.' This phenomenon, where a person feels particularly anxious while nursing a hangover, can be as distressing as the physical aftermath of overindulgence, if not more so.

As a counsellor, I've seen the impact of hangxiety on people's mental well-being and want to shed more light on this often overlooked aspect of drinking. In this article, we'll delve into what hangxiety is, why it occurs, its effect on mental health, and some practical steps on how to handle it.

Understanding Hangxiety: The Science Behind It

Hangxiety is essentially a colloquial term for the anxiety or increased stress that one might experience during a hangover. It can manifest in various ways, including persistent worry, restlessness, irritability, and even feelings of dread. But why does drinking, often associated with loosening up and relaxation, lead to such distressing feelings?

The explanation lies in the way alcohol interacts with our brain. Alcohol is a depressant, meaning it slows down the brain's functions and acts on the central nervous system to produce a calming effect. It does this by increasing the production of a neurotransmitter called gamma-aminobutyric acid (GABA), which reduces excitability and induces feelings of relaxation. This is why in the initial stages of drinking, you might feel more at ease, sociable, or less inhibited.

However, these effects are not long-lasting. As the body metabolises alcohol and its level in the bloodstream decreases, a rebound effect can occur. The brain, in an attempt to regain balance, decreases the production of GABA and increases the production of another neurotransmitter called glutamate, which has the opposite effect of GABA — it increases excitability and alertness. 

This sudden shift can lead to feelings of anxiety, jitteriness, and restlessness, otherwise known as hangxiety. This rebound effect was demonstrated in a study published in Alcohol and Alcoholism (2012), where it was found that even moderate social drinkers experienced increased anxiety during alcohol withdrawal.

The Impact on Mental Health

The effects of hangxiety are not merely limited to the duration of a hangover. If experienced frequently, it can have significant implications for one's mental health. Regular bouts of hangxiety can contribute to the development of chronic anxiety disorders. Moreover, for individuals already dealing with anxiety disorders, hangxiety can exacerbate their symptoms.

A study published in Frontiers in Psychiatry (2020) suggested a strong correlation between hangxiety and an increased risk of alcohol-related problems. Individuals experiencing hangxiety might fall into a vicious cycle where they drink to alleviate anxiety, only to experience heightened anxiety as the effects of alcohol wear off. This pattern can potentially lead to alcohol dependency.

Practical Solutions: Coping with Hangxiety

While hangxiety can be distressing, there are several strategies you can adopt to manage its effects and protect your mental well-being.

Hydrate and Nourish

Drinking alcohol can lead to dehydration and depletion of essential nutrients in the body, which can further exacerbate feelings of anxiety. Rehydrating and refuelling your body with nutrient-rich foods can help mitigate some of the physical symptoms of a hangover and, in turn, alleviate hangxiety.

Practice Mindfulness and Relaxation Techniques 

Mindfulness and relaxation techniques, such as deep breathing, progressive muscle relaxation, and meditation, can be beneficial in managing hangxiety. These techniques can help reduce stress, promote relaxation, and divert focus away from anxious thoughts.

Stay Active 

Physical activity can help boost mood by increasing the production of endorphins, the body's natural mood elevators. A walk in nature or a simple yoga session could be helpful in reducing hangxiety. 

Seek Support

If hangxiety is causing significant distress or affecting your daily life, don't hesitate to seek professional help. A mental health professional can provide valuable guidance and help you develop effective coping strategies. 

Prevention: The Best Cure

While the strategies mentioned above can help manage hangxiety, it's crucial to remember that prevention is always the best cure. Moderation in drinking is key. Being mindful of your alcohol consumption and understanding its effects on your mind and body can go a long way in preventing hangxiety and protecting your mental health. 

Remember, it's okay to seek help and discuss these issues. As a society, we need to challenge the stigma surrounding discussions of mental health effects related to alcohol. By understanding and addressing hangxiety, we can promote healthier drinking habits and a better understanding of our mental well-being.

By providing this practical guide, I hope to encourage a more informed and conscientious approach to alcohol consumption. After all, understanding is the first step towards change and better mental health. Let's make that step together.

Discover a Path Towards Better Mental Health

Navigating life's ups and downs can often feel overwhelming, leading to stress, anxiety, or even feelings of despair. If you're feeling weighed down by emotional turmoil or struggling to find a sense of balance, we're here to help. Our counselling services offer a safe, compassionate, and confidential environment where you can express your feelings freely, explore your concerns, and begin the journey towards healing and personal growth. We believe that everyone has the capacity for change and that therapy can unlock the door to a more fulfilling, happier life.

Unlock Your Potential with Professional Counselling

Our professional counselling services are designed to equip you with the tools and strategies necessary to effectively handle life's challenges. Whether you're grappling with stress, anxiety, depression, or simply seeking a better understanding of yourself and your relationships, we can provide tailored support to meet your unique needs. Using evidence-based approaches such as Cognitive Behavioural Therapy, we can help you challenge unhelpful cognitive biases and develop healthier ways of thinking.