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A few drinks can make a fun night. But the hangover you get the next day? This is a lot less fun.

Most people are familiar with the symptoms of a hangover: the nausea, the headaches, and the need for sunglasses when there is any daylight.

Hangovers can also cause anxiety and psychological symptoms. Hangxiety is a term that has been widely used to describe this phenomenon.

What is the reason of hangover anxiety?

Experts have yet to identify a cause for hangover-related anxiety. They do have some theories.

Social anxiety

“Many people use alcohol as a social lubricant,” says Cyndi Turner, LSATP, MAC, LCSW.

If you live with anxiety, particularly social anxiety, you may find that a drink or two helps you relax and cope with nervous or anxious feelings before (or during) a social event.

Cyndi continues, “About two drinks or a blood alcohol content of 0.055 tends to increase feeling of relaxation and decrease shyness.”

As alcohol wears off, anxiety tends back. Anxiety can be exacerbated by physical hangover symptoms, which can make it worse.

Alcohol detox

Your body will eventually get rid of the alcohol, regardless of how many drinks you had. This detoxification period, which can be considered a mild form of withdrawal, can take up to 8 hours, according to Cleveland Clinic.

You might feel restless or anxious during this period, as if you were experiencing more severe alcohol withdrawal.

Emotional withdrawal

Turner also suggests that there can be a form of emotional withdrawal.

She explains that when endorphins, your body’s natural painkillers and feel-good hormones, are released in response to traumatic events, their levels naturally decrease over a period of several days.

The release of endorphins from alcohol can also be triggered, leading to a slowing down.

At first, alcohol might seem to be able to soothe any emotional or physical pain. It won’t make the pain go away.

Combining decreasing endorphins with the realization that your problems still exist is a recipe to feeling emotionally and physically sick.


There are many reasons why the bathroom lines at bars are so long. One reason is that people tend to urinate more when they drink. You probably don’t drink enough water, despite all your efforts.

Combining these two factors can cause dehydration. ResearchTrusted Source suggests this can contribute to anxiety and other changes in mood.

Folic acid deficiency

Mood symptoms can also be affected by a lack of nutrients. According to a 2011 studyTrusted Source, low levels of Folic Acid may be linked to anxiety and depression in adults.

Your folic acid levels can be affected by alcohol, which could lead to you feeling less like yourself the next morning.

People are also more likely to indulge in foods that might also trigger anxious feelings.

Medication use

Alcohol may interact with certain medications, such as some anti-inflammatory and anxiety medications. You may feel restless or anxious because your medications are less effective.

Some medications also carry a risk of other side effects, including memory impairment or serious physical health concerns like ulcers or organ damage.

You should always read the label before you drink alcohol if you are taking medication.This applies to vitamins, herbal supplements, or other over-the-counter medicatio

Regrets or worries

You will feel more relaxed after having a few drinks because alcohol lowers your inhibitions. Turner states that more than three drinks can lead to impairments in balance, speech, thought, reasoning, judgment, and speech.

This can have a negative impact on your judgment and reasoning, which can lead you to do or say things that you wouldn’t normally. You might feel embarrassed or regretful if you can’t remember what happened the day before.

You might be nervous if you aren’t sure what you did.

Alcohol intolerance

Alcohol intolerance, also known as alcohol allergy, can lead to many symptoms similar to anxiety.

  • nausea
  • Rapid heartbeat, or pounding heart
  • Headaches
  • Fatigue

Other symptoms include feeling sleepy or exaggerated, and warm, flushed, particularly on the neck and face. You may also experience mood-related symptoms such as anxiety.

Poor sleep

Alcohol use can affect your sleep, even if you don’t drink much. Even if you get a lot of sleep, it may not have been of the best quality. This can make you feel a little off.

You’re likely familiar with the cycle of anxiety that occurs with or without alcohol. Anxiety symptoms can get worse if you don’t get enough sleep, and those same symptoms can make it difficult to get good sleep.

Why isn’t everyone able to do it?

Some people wake up feeling refreshed and ready to go for brunch after drinking, while others feel like they are still under the blanket of their world. Research suggests that people who are extremely shy may be more likely to experience anxiety after a hangover.

A 2019 study looked at 97 people with varying levels of shyness who drank socially. Researchers asked 50 participants to drink like they would normally, while 47 others were asked to remain sober.

The researchers measured anxiety levels before, during, or after drinking. The anxiety symptoms of those who had drunk alcohol showed a decrease. However, those who are extremely shy tend to experience more anxiety the next day.

Alcohol is also known to make anxiety worse, so you may be more prone to anxiety if you already have the anxiety, to begin with.

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How to deal

You probably have an arsenal of coping strategies if this is not your first anxiety rodeo. But you probably don’t feel up to taking a walk, doing yoga, or journaling about your feelings if you’ve got a pounding headache or the room spins when you move.

Take control of your physical symptoms

The mind-body connection likely plays a big role in anxiety. Although it won’t solve your anxiety completely, feeling physically healthy can help you to deal with racing thoughts and other worries.

Take care of your body

Take care of your physical basics first.

  • Rehydrate. Get a glass of water plenty of water all day.
  • Enjoy a light meal made of mild foods.You can settle nausea with things like dry toast, soda crackers, and bananas. Avoid greasy and processed foods, and eat whole, nutritious foods. These are also options. hangover foods.
  • Get some sleep. Try taking a bath, listening to relaxing music, or inhaling some aromatherapy if you are having trouble sleeping. Essential oilForAromatherapyMake sure you are comfortable. You can relax even if your bedroom isn’t conducive to sleep.
  • You can also try over-the-counter pain relief. You may have a headache or muscle pains.IbuprofenPain relief can be achieved by taking the nonsteroidal anti-inflammatory drug (NSAIDs), or any other nonsteroidal anti-inflammatory drugs (NSAIDs). You should not take more than the recommended dosage. Mixing alcohol with said you may experience stomach bleeding. Start with a lower dose to see if you feel better.

Take a deep, slow breath and repeat the process.

Deep, slow breathing can be a great way to relax and slow down a racing heart.

You can breathe in and count to four. Then, you can exhale while counting to four. This should be done for several minutes until your heartbeat slows down. You can also try the 4-7-8 breathing technique.

Meditation on mindfulness is a great option

You can meditate while sitting or even lying in bed if you don’t feel up to being upright. You can start by deep breathing. If you don’t feel up to it, lie down or sit back and pay attention to your thoughts.

Do not try to analyze your thoughts, unpack them or avoid them. Just notice them as soon as they arise in your awareness.

The night is in perspective

A lot of hangxiety comes from worrying about what you might say or do while drinking. Remember that what is true for you may not be true for others.

This means that you are not the only one who regrets something you did or said. You may not have noticed or forgotten what you did.

It can be worse to dwell on the past than it is. Talking to a friend can help you feel more secure if you were close friends. It might be helpful to take a moment and reflect on your feelings.

What is your greatest concern? What are you most worried about? Talking yourself through your fears and challenging them can help you manage them.

How can you prevent it from happening again?

Even if you don’t have hangxiety, a bad hangover can cause you to stop drinking. This is one way to prevent future hangovers, but there are many other ways to decrease your chance of alcohol’s undesirable effects.

Drink smart

Next time you drink:

  • Don’t drink with an empty stomach. Before you drink, have a light snack or meal. You can also have a snack or light meal while you drink if that does not fill you up. Do you feel hungry before you go to bed? Get another snack.
  • Mix alcohol and water. Follow up on every drink with a glass of water.
  • Don’t drink too quickly. Limit alcohol intake to one per hour. Do you have a tendency to drink too much? Have a simple, sips-worthy drink that isn’t too sweet.
  • Set a limit. You might be able to drink while you are having fun and being present in the moment. However, those drinks will eventually catch up with you. Before you go out, set a limit. You can help each other stay accountable by partnering up with a friend to help you keep it in check.

Looking for help

It’s not necessarily bad or dangerous to drink alcohol. It’s okay to have a few drinks and even have a little bit of a hangover every now and again. Moderation can be more difficult for some people than for others.

It might be time for you to take a look at your drinking habits and see if anxiety is a common symptom.

Alcohol moderation

Turner states, “If alcohol abuse causes a problem it is a problem.” She teaches moderation in alcohol use in her practice. This strategy can be used to help people avoid the negative effects of alcohol.

She says that moderate drinking is usually less than two drinks per day for women and three for men. This allows people to enjoy the pleasures of alcohol without any physical impairment.

She also suggested that moderation in alcohol is best for you:

  • Learn why you drink alcohol
  • Develop alternative ways to deal with difficult situations
  • Keep your alcohol consumption to safe levels

This approach may not work for everyone.

Alcohol use disorder

Moderation alone can make it difficult to manage alcohol use disorder. You may need additional support if moderation doesn’t work. You might be suffering from alcohol abuse disorder (AUD).

Recognizing AUD

Signs include:

  • Even if you do try, it is impossible to quit drinking.
  • Feeling a strong or frequent craving for alcohol
  • To feel the same effects, you will need to drink more alcohol
  • Drinking alcohol while driving, watching your children, at work, or school is unsafe or irresponsible.
  • Alcohol use can cause problems at school and work.
  • Alcohol use can cause problems in relationships
  • Reduce your hobbies and spend more time in the bar

It is easy to get into a vicious circle of drinking to lower anxiety symptoms only to find them back tenfold the next day. To combat anxiety, you may drink more. This is a difficult cycle to break, but a therapist may be able to help you.

Turner says, “In the session I have clients think of an anxiety-provoking scenario where they might drink alcohol.” “We then break down the situation step-by-step and create a new way of handling it.”

Are you not ready to make that leap? These hotlines provide confidential, 24-hour support.

The bottom line

Hangxiety can be similar to other symptoms of a hangover. Sometimes, it can be a sign that something is more serious. Talk to a therapist if your anxiety persists or you feel you need to consume more alcohol to manage it.

Set boundaries and prioritize food, water, and sleep when you drink.





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Factual sentences referenced across top search results:

  • According to the DSM-5, AUD can be classified as mild, moderate, or severe depending on how many symptoms you’ve checked off. (
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  • According to the DSM-5, AUD can be classified as mild, moderate, or severe depending on how many symptoms you’ve checked off. (
  • Although anxiety was the least common reported symptom, it still affected 22.6% of the participants. (
  • A roughly 7-inch-long banana has 422 milligrams (mg) of potassium and 32 mg of magnesium, according to the U.S. Department of Agriculture (USDA) . (
  • A meta-analysis published in December 2019 in the Journal of the Academy of Nutrition and Dietetics found that ginger reduced vomiting in cancer patients receiving chemotherapy treatment by 60 percent and fatigue by 80 percent. (
  • : Chamomile can help you sleep more soundly and relieve an upset stomach, according to the National Center for Complementary and Integrative Health (NCCIH) 5 Calming Herbs to Soothe Anxiety 6. (
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