Hangxiety Explained: Why Drinking Can Trigger Next-Day Anxiety

Introduction: What is Hangxiety?

Have you ever felt on edge after a big night out? Maybe you’ve woken up with worries, feelings of embarrassment, or a sense of impending trouble. When these emotions are paired with physical symptoms, like nausea or shakiness, they create a distressing state we call “hangxiety.” Hangxiety is a blend of the words “hangover” and “anxiety”, and encapsulates those experiences of dread, shame, and physical discomfort that one might experience after drinking alcohol.

The term “hangxiety” is relatively new – finding its way into the cultural and clinical vernacular in the past few years. While not every person experiences these kinds of symptoms of anxiety when they have a hangover, about 12 percent of people do. 

What Causes Hangxiety, and What Does It Look Like?

There’s actually a biological basis for hangxiety. While consuming alcohol may initially boost mood through neurotransmitters, which include dopamine and serotonin, those levels sharply drop once alcohol is metabolized in the body. This leads to increased stress and anxiety, and can be amplified by physical elements such as sleep deprivation, dehydration, or interactions with medications.

Similarly, hangxiety can also manifest in a variety of physical symptoms, including sweating, nausea, shakiness, fatigue, and headaches. From a mental standpoint, it can include a fixation or rumination on our past behaviors while intoxicated – obsessing over what we said, or what we did, as we try to replay the night over in our heads. 

It’s important to note symptoms of anxiety can emerge after drinking without a hangover too. Alcohol can worsen anxiety symptoms by disrupting sleep, and increasing feelings of restlessness or nervousness.

Underlying Mental Health Concerns Associated with Anxiety

Further, not everyone who consumes alcohol experiences anxiety after drinking. Those with anxiety disorders, including those with panic disorders or social anxiety, are more likely to experience these symptoms after even smaller amounts of drinking.

While drinking is often seen as a normal part of social life, especially on a college campus, the cycle between alcohol use and anxiety can be harmful. People may turn to alcohol to manage social anxiety, or cope with stress or emotional pain, but over time this can increase tolerance, leading to higher consumption just to achieve the same sense of relaxation. As a result, the “hangxiety” experienced the next day can become more intense. This pattern can be hard to recognize or acknowledge in college environments, where heavy drinking and even binge drinking are often normalized.

We can also point to alcohol expectancy theory to help explain this dynamic: our decision to drink is often shaped by beliefs about its expected effects. We often receive messages that suggest consuming alcohol will lead to increased social confidence, stress reduction, or a guaranteed fun evening. However, when these expectations don’t match reality – or when alcohol is used to cope with deeper challenges – the aftereffects, including anxiety during a hangover, can be even more pronounced.

It can be valuable to explore your own ideas around alcohol, your relationship to drinking, and how anxiety shows up for you. Below are some strategies to help you reflect and take aligned actions to reduce your symptoms of hangxiety: 

How to Minimize Hangxiety:

If you drink alcohol, there are some ways to manage and minimize hangxiety:

• Choose the right people to drink with. In college, or in young adulthood, you may find yourself going out with a “new crowd”. It’s important that you feel safe and comfortable with the people who you are drinking with. Perhaps, choose a more relaxed setting for the first time you meet some new peers, or bring a friend you already are comfortable with.
• Notice your personal triggers. Does a certain type or cadence of alcohol consumption lead to your worst symptoms? Do you prefer not to have photographs or videos taken of you when you go out or are drinking? How are you able to sleep once you do get home? These reflections can help inform your drinking habits going forward.  
• Set limits and vocalize your needs. Before you start drinking, create some limits on what and how much you plan to drink. Expressing these boundaries, both to yourself and to others, can support your wellbeing both during and after drinking. 
• Stay hydrated with water and nourished with meals and snacks. This particularly helps to avoid the physical symptoms of hangovers.
• You can say no! In a college or other social environment, nights out that involve drinking are often the “norm”. While they can be fun and memorable when approached responsibly, it’s important to remember that you don’t need alcohol to have a great time. Take a pulse check on your anxiety before making plans. Ask yourself whether going out, staying in, or socializing without alcohol might be the best choice for how you’re feeling.

Conclusion:

It can be helpful to have a place to further explore our relationship with alcohol and its impact on our functioning and wellbeing. If you’re looking for additional support as you notice a pattern of anxiety after drinking, reach out to Connections Health to learn more about our personalized therapy services for college students and adults, group offerings, and additional wellness programming.