Hangxiety: How To Cope With Alcohol-Related Anxiety

No amount of alcohol is good for your health, and this is a scientifically proven fact. While the long-term damages include addiction, damage to various organs, and increased risk of chronic health conditions, short-term concerns can be behavioural changes, impaired judgement and coordination, slurred speech, and drowsiness. In addition, some people may have a terrible post-drinking experience, which isn't just a hangover but a "hangxiety." If you’re wondering what that is, then here’s all you need to know about the phenomenon.

Also Read: Excessive Alcohol Consumption Can Contribute To Stroke Risk: Step-By-Step Strategies To Stop Drinking

What Exactly Is Hangxiety?

A mix of hangover and anxiety gives you hangxiety, often characterised by feelings of heightened anxiety or unease that some people experience after consuming alcohol.

It can occur during or after a hangover as the body processes the alcohol, leading to both physical and psychological discomfort.

According to the World Health Organization (WHO), alcohol or alcoholic beverages contain ethanol, a psychoactive and toxic substance that can cause dependence. In 2019, alcohol consumption caused approximately 20.6 lakh deaths globally, including 10.6 lakh from noncommunicable diseases, seven lakh from injuries, and three lakh from communicable diseases.

The Alcohol and Drug Foundation suggests that hangxiety is primarily caused by the chemical imbalances that occur in the brain as alcohol wears off. When alcohol is consumed, it affects neurotransmitters like GABA and glutamate, leading to feelings of relaxation. However, as the alcohol levels decline, the brain tries to restore its normal balance, resulting in a surge of anxiety-inducing chemicals. This imbalance can manifest as feelings of anxiety, irritability, and other uncomfortable symptoms, typically lasting for 24 hours or less, the charity explains.

Symptoms You May Experience

While health bodies suggest hangxiety typically lasts for 24 hours or less, the duration can vary depending on factors such as the amount of alcohol consumed, individual metabolism, and overall health.

For some people, especially those who drink heavily, symptoms might linger for up to 48 hours. These symptoms include:

• A feeling that everything isn't or won’t be okay
• General sense of dread or impending doom
• Shame, guilt, or regret about actions while drunk
• Irritability
• Paranoid thoughts
• Fast heart rate
• Jitteriness
• Sweating
• Difficulty sitting still or focusing

Also Read: Addicted To Alcohol: Basic Things You Can Do To Stop Addiction

Self-Control Is Key And Other Tips

When it comes to preventing hangxiety, moderate drinking is crucial, and self-control is essential. While it is best to avoid alcohol consumption for general health and wellness, according to the 2020-2025 US Dietary Guidelines, for adults who choose to drink alcohol, women can have one drink or less in a day and men can have two drinks or less in a day. These amounts are not intended as an average but rather a daily limit.

Here are some tips to manage or reduce your drinking to prevent anxiety:

• Hydrate
• Sip not scull
• Eat before and during the drink
• Have a non-alcoholic drink handy
• Know your limits
• Understand that it's okay to say no
• Slow down your drinking
• Use small glasses

How To Cope With Hangxiety

Here are ways to cope with anxiety:

• Drink plenty of water to help your body recover and reduce hangover symptoms.
• Eat a balanced meal
• Get proper rest and sleep
• Take slow, deep breaths to calm anxiety and reduce stress
• Avoid stimulants like caffeine
• Engage in gentle physical activity
• Avoid alcohol for a while

Conclusion

Hangxiety is real and refers to a feeling of unease after drinking alcohol. It occurs as your body adjusts to the absence of alcohol, leading to increased feelings of stress and nervousness. While there are ways to prevent it, if you're already experiencing it, remember that understanding that these feelings are common and temporary can help you manage the symptoms better. It is best to control your drinking and be mindful to avoid any short-term or long-term effects of alcohol consumption.