Understanding Hangxiety
What Does “Hangxiety” Mean?
Hangxiety is a term that has quickly risen in popularity, which is used to describe hangover anxiety — a feeling of anxiousness after drinking alcohol.
This term combines the words “hangover” and “anxiety.” Someone may be most likely to experience hangxiety the morning after drinking, especially as the effects of alcohol are wearing off. Hangxiety can be, but may not always be associated with physical hangover symptoms such as headache, fatigue, nausea, or digestive upset.
The reason that you may experience hangxiety after drinking is likely due to the way in which alcohol disrupts your brain chemistry. In particular, it affects the brain chemicals GABA and dopamine. As alcohol begins to leave your system, the levels of these chemicals drop, leading to restlessness and anxiety.
If you or someone you know is struggling with an alcohol use disorder, our team at Profound Treatment can help. Reach out to our team today to learn more.
What Are Common Hangxiety Symptoms?
Some common hangxiety symptoms include anxiety, increased heart rate, panic attacks, racing thoughts, restlessness, and, in some cases, physical hangover symptoms.
It is also common to experience feelings of guilt, shame, and regret.
Additional symptoms that you might experience while going through hangxiety include:
- Irritability
- Intrusive thoughts
- Trouble focusing
- Sweating
- Shakiness
- Fatigue
- Disrupted sleep
- Changes in appetite
In some cases, people may experience the urge to drink in order to try to relax and get rid of hangxiety. However, this can lead to a repetitive and dangerous cycle.
When Does Hangxiety Usually Start After a Night of Drinking?
While hangxiety is most commonly associated with the morning after drinking, it can occur earlier on for some people.
During a night of drinking, you may initially feel calm and relaxed. However, before you’ve even stopped drinking or shortly after you stop drinking and the alcohol begins to leave your bloodstream, you may begin to experience the symptoms of hangxiety.
If you are already someone who struggles with anxiety or if you’re drinking heavily and then stop abruptly, this can impact your likelihood of experiencing hangxiety.
Hangxiety can get worse, particularly between 6 and 12 hours after your last drink. This is why hangxiety is usually the worst for people the morning after drinking.
During this time, you might experience symptoms such as shakiness or rapid heartbeat. You may also find yourself replaying things you said or did the night before and experiencing embarrassment or shame as a result. During this time, anxiety may come in waves, and you may be experiencing an intense sense of fear or dread.
The reason that hangxiety is often worse the day after drinking is that levels of neurotransmitters like GABA and dopamine have been disrupted, leading to a surge of stress hormones and a decrease in the ability to regulate your emotions.
Understanding Panic Attacks
What Is a Panic Attack?
A panic attack is a distressing experience in which you have an intense surge of fear, anxiety, or discomfort.
This takes place when your body goes into fight-or-flight mode. While your body’s sense of fight-or-flight is intended to protect you, it can become disrupted and signal danger even when there really isn’t any. Some people may experience warning signs that a panic attack is coming on, while for others, it can occur seemingly out of nowhere.
What Are Common Panic Attack Symptoms?
Some common panic attack symptoms may include chest tightness, shortness of breath, and intense fear.
Other common panic attack symptoms may include:
- Nausea
- Hot flashes
- Sweating
- Shaking
- Lightheadeness
- Tingling in hands or feet
- Extreme anxiety
- Feeling detached from your body
How Long Do Panic Attacks Typically Last?
Panic attacks can last different amounts of time for different people, but symptoms will typically peak within 5 to 10 minutes.
For many people, the symptoms associated with a panic attack will typically begin to pass between 20 and 30 minutes. However, for some people, these symptoms can last much longer.
Understanding How Alcohol Affects the Brain and Nervous System
How Does Alcohol Impact Neurotransmitters Like GABA and Glutamate?
Alcohol has a major impact on the balance of neurotrasmitters like GABA and glutamate, which are intended to help regulate your nervous system and create a sense of calm.
When you’re drinking alcohol, GABA activity will go up while glutamate activity will go down. As a result, you may feel calm and relaxed while you’re drinking. However, when the alcohol begins to wear off, you will begin to experience rebound effects as your brain works to correct the imbalance.
Your GABA activity will drop, and your glutamate levels will surge. Nervous system activity will increase, and stress hormones will surge. The longer you engage in excessive drinking, the more disrupted your neurotransmitters can become, leading to worsened symptoms.
Why Does Alcohol Initially Reduce Anxiety but Increase It Later?
While alcohol may cause you to feel relaxed at first, it can lead to an increase in anxiety later on because of how it affects your brain chemistry and nervous system.
More specifically, alcohol boosts the neurotransmitter GABA but suppresses the neurotransmitter glutamate. It also temporarily slows brain function. As your body and brain try to restore balance the day after drinking, GABA levels can drop while glutamate levels can surge, leading to fear and anxiety.
It is because of this that many people feel particularly anxious the morning after drinking.
Other symptoms you may also experience after drinking could include:
- Restlessness
- Intense fear or panic
- Irritability
- Racing thoughts
- Trouble sleeping
How Do Stress Hormones Like Cortisol Contribute to Anxiety Symptoms?
Cortisol is a stress hormone that is released when your brain detects danger.
This can occur even if the danger is only emotional or if there is no danger present at all. Cortisol also changes how your neurons respond, affecting your ability to think calmly and rationally.
Hangxiety vs. Panic Attacks: Key Differences
How Is Hangxiety Different From a Panic Attack?
While hangxiety and panic attacks can feel very similar, hangxiety is the result of alcohol leaving your body, while panic attacks can occur without drinking any alcohol.
Panic attacks can stem from many different things and are often associated with stress, trauma, or even no particular reason at all. They often involve intense feelings of fear or anxiety and can also come with other physical symptoms like shaking, trouble breathing, or a racing heart. Panic attacks typically pass quickly, often lasting no more than 30 minutes.
With hangxiety, the primary trigger is alcohol and the way that alcohol affects your body. For example, this could include factors like dehydration, low blood sugar, lack of sleep, or having regret or embarrassment over things that you may have done while under the influence. It can last for an extended period of time, even as long as 48 hours.
Can Hangxiety Trigger a Panic Attack?
Yes, it is very possible for hangxiety to escalate to the point of a panic attack.
This is because when you’re experiencing hangxiety, your heart rate is likely to increase, your thoughts may begin to race, and you may experience a sense of fear or dread. As a result, your brain may misinterpret these symptoms as a potential threat, activating your fight or flight response and potentially leading to a panic attack.
How Can Timing and Triggers Help Tell the Difference?
It is important to consider factors like when you last drank alcohol and when you first began to experience symptoms of anxiety because these things can help you determine whether you are experiencing hangxiety or an unrelated panic attack.
Why Alcohol Can Trigger Anxiety and Panic
Does Binge Drinking Increase the Risk of Panic Symptoms?
Yes, if you are consistently drinking heavily or consuming more alcohol than a standard drink, you face an increased risk of experiencing feelings of anxiety.
How Does Alcohol Affect Anxiety Levels the Next Day?
If you drank heavily the night before, you may experience what is sometimes referred to as rebound anxiety the next day due to your brain chemistry becoming unbalanced and your stress hormones being elevated.
Other factors, such as poor sleep, dehydration, and low blood sugar, can further contribute to this issue.
Can Alcohol Worsen Existing Mental Health Conditions?
Yes, alcohol can worsen existing mental health conditions, including anxiety disorders and panic disorder, making the symptoms worse over time.
This is because alcohol can lead to an increase in impulsivity and reduce your ability to regulate your emotions and cope with stress.
The Physical and Emotional Effects That Fuel Anxiety
How Do Physical Hangover Symptoms Mimic Panic Attacks?
Physical hangover symptoms can mimic panic attacks, including symptoms such as increased heart rate, sweating, nausea, and shakiness, causing the brain to detect a potential threat.
What Role Do Hydration and Electrolytes Play?
Making sure to rehydrate after drinking alcohol by drinking plenty of water and getting plenty of electrolytes can help decrease your risk of experiencing hangxiety.
Electrolytes are frequently lost after heavy drinking. Taking in electrolytes such as sodium, magnesium, and potassium can aid in preventing muscle cramping, brain fog, and anxiety after drinking.
Can Sleep Disruption Make Anxiety Feel More Severe?
Yes, sleep disruption after drinking can make anxiety feel more severe because it can impede your ability to regulate your emotions and increase your stress response.
Alcohol can significantly disrupt your nervous system overnight. It can not reset and stabilize the way it typically does, causing you to experience more stress and anxiety.
Understanding When Anxiety After Drinking Signals a Bigger Problem
When Is Hangxiety a Sign of Alcohol Use Disorder?
In some cases, hangxiety can be a sign of alcohol use disorder, especially if you are drinking more than usual and despite consequences.
It is important to take a look at your drinking habits and consider if you’ve recently been drinking more than you’ve intended, or if you experience cravings when you attempt to cut back or stop drinking. You should also be aware that if you have a family history of addiction, you could be facing a higher risk of substance use disorder.
Why Do Some People Drink to Self-Medicate Anxiety?
Some people turn to alcohol to self-medicate anxiety because they know they may be able to experience temporary relief.
However, that relief will eventually pass, and because alcohol causes anxiety, they will likely end up feeling worse in the morning. This can lead to a vicious cycle.
How Does This Pattern Affect Loved Ones?
Drinking to self-medicate anxiety can have a harmful effect on relationships, leading to stress and a negative emotional impact on your loved ones.
Calming Hangxiety and Panic Symptoms
What Can Help in the Moment When Anxiety Hits?
If you’re feeling anxious, it can help to engage in deep breathing exercises, which can aid in nervous system regulation.
What Helps Reduce Anxiety the Day After Drinking?
In order to reduce or prevent hangxiety the day after drinking, it is important to prioritize hydration and rest.
This can aid in your recovery and overall mental well-being.
When Does Reducing or Stopping Alcohol Become the Healthier Choice?
If you are noticing that you’re developing concerning alcohol consumption patterns, frequently feeling anxious after drinking, or often drinking more than you intended, it is likely that reducing or stopping alcohol use is the healthiest choice for you.
How Detox Can Help Reset the Nervous System
What Happens During Alcohol Detox That Supports Anxiety Relief?
During alcohol detox, the priority is nervous system stabilization, which can help your brain chemistry rebalance, allowing for GABA and glutamate levels to begin to return to normal.
Why Is Medically Supervised Detox Important for Panic-Like Symptoms?
Medically supervised detox in a healthcare environment can help to ensure the safety of the individual and address panic-like symptoms such as increased heart rate, shortness of breath, chest tightness, and trembling.
Who Should Consider Residential Detox for Anxiety After Drinking?
Someone who frequently engages in heavy drinking or someone who often experiences anxiety after drinking may need to consider residential detox.
During alcohol detox, it is common to experience uncomfortable withdrawal symptoms. Withdrawal can even become life-threatening, with symptoms like delirium tremens (DTs) that can lead to seizures.
Taking the First Step Toward Feeling Better
When Should Hangxiety or Panic Attacks Be Taken Seriously?
If you’re experiencing severe hangxiety or panic attacks frequently, or if you’re struggling to cut back or stop drinking alcohol, you may have a problem and need to seek professional help.
How Can Compassionate, Evidence-Based Detox Help?
Compassionate, evidence-based detox can aid in stabilizing your nervous system, addressing your emotional needs, and providing any other necessary support as you begin to recover from alcohol.
What Does It Mean to Treat the Whole Person, Not Just the Drinking?
Treating the whole person involves addressing the physical, mental, and emotional needs of the individual and also getting to the root cause of their alcohol use disorder.
To learn more about what it means to treat the whole person, not just their substance use, reach out to our team at Profound Treatment.
Frequently Asked Questions About Hangxiety and Panic Attacks
Can hangxiety feel exactly like a panic attack?
Yes, hangxiety can feel very similar to a panic attack for many people.
Because the symptoms of hangxiety and a panic attack can be so similar, it can be difficult to tell the difference between the two.
The reason that hangxiety can mimic a panic attack is that the neurotransmitter GABA drops when you drink alcohol. This is the chemical associated with creating a sense of calm. However, the levels of the excitatory neurotransmitter glutamate surge.
When the brain and body attempt to restore balance after you stop drinking, an overcorrection can happen, leading to feelings of intense anxiety.
Can alcohol cause panic attacks even in social drinkers?
Yes, it is possible for alcohol to cause panic attacks even in social drinkers.
Even if you’re only drinking in moderation, alcohol can still have an effect on your brain chemistry and nervous system and perpetuate symptoms of social anxiety.
How long does hangxiety usually last?
Hangxiety can last different amounts of time for different people, but typically lasts anywhere from a few hours to as long as 24 hours or even longer following your last drink.
When should I seek professional help for anxiety after drinking?
If you are continuously experiencing anxiety after drinking and it is beginning to affect your overall ability to function, you should reach out for professional help as soon as possible.
When regularly experiencing hangxiety, it may point to a co-occurring disorder, which is when you have a mental health issue like anxiety at the same time as substance use disorder.
