How to banish ‘hangxiety’ for good

Woken up crippled by paranoid thoughts after a boozy night? As the festive season approaches, here’s how to avoid the dreaded beer fear

The lead-up to Christmas is an excuse for many of us to knock back more units of booze. But it might be worth spending a few minutes working out a drinking game plan for the festive season.

We’ve all been there after an evening of Pinots and shots. That sudden wake up, drenched in sweat, heart pounding, feeling sheer panic about what may have happened the night before.

Dr Zoe Watson, a GP in East London explained: “Alcohol is a sedative. It slows down brain activity and aids a warm, glowy, relaxed feeling by increasing dopamine and serotonin.”

And as our brain processes slow down, memory can become impaired. “When you drink heavily, your clever brain tries to adapt. It does this by increasing the neurotransmitter glutamate (dialling up the excitatory system) and blocking another, Gamma-Aminobutyric Acid (GABA) which dials down our inhibitions.

Unfortunately, as soon as you stop drinking alcohol, you’re left with a brain that has too much glutamate and not enough GABA, resulting in jitters, irritability and anxiety. This is when The Fear sets in.”

Combine these changes in the brain with the physical side-effects of alcohol – dehydration, headaches, reduced sleep and increased heart rate – and you’re going to feel worse for wear.

While the singer Adele said she gave up booze completely to alleviate her ‘hangxiety’, there are ways to give beer fear the boot and still be able to enjoy a festive tipple.

THE NIGHT BEFORE Spacer drinks

The simple answer to combating beer fear is to drink less, but that’s not always simple. Dr Zoe Watson, a GP and creator of the Wellgood Wellbeing platform, suggests having “spacer” drinks, breaking up your alcoholic drinks with non-alcohol alternatives. You might find it easier making a pact with a friend to do the same.

Apps to download

Various apps can help you control your drinking on a night out (NHS recommends a maximum of 14 units per week).

Drink Free Days in particular is popular for monitoring intake.

Author Janey Lee Grace, of Happy Healthy Sober, said: “It’s all about keeping the ritual and changing the ingredients. Keep the ritual of meeting a friend for a drink but make it alcohol free. “Try artisan tonics, fermented kombucha – an alternative to sparkling wine – or a zero per cent beer.”

Stomach liners

Alcohol is high in sugar. Fact.

Navit Schechter, a CBT therapist and founder of Conscious & Calm, said: “Caffeine and sugar may give us a boost in the short-term but can cause havoc with our sleep and feelings the next day. Drinking on an empty stomach puts a strain on the body.” Dairy products such as milk and yogurt are great stomach liners, whereas salty snacks like crisps and nuts will dehydrate you.

THE MORNING AFTER THE NIGHT BEFORE The 54321 method

Stop the waves of hangxiety in its tracks by shifting the focus from the night before (dancing on tables, anyone?) to the present. Kristy Lomas of kimobileholistics. com recommends the 54321 method.

She said: “Bring your awareness back to your body and the present by simply thinking of and naming – five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste.”

The Three Ps

Rid your brain of negative thoughts the morning after with a positive mental attitude, says solutionfocused psychotherapist Gin Lalli.

Your first P is positive activity, such as “a brisk walk to get serotonin flowing in your brain”. The second is positive interactions. “Be around (or phone or video call) people who make you feel good. Even a pet who makes you happy,” suggests Gin. Once you’ve ticked off those two positive actions, according to Gin you’ll find they have a knock-on effect and encourage your third

P, positive thinking.

Ice breaker

Rochelle Knowles, founder of Mindful Eyes Coaching (mindful-eyes.com), suggests some cold water therapy the morning after – the new Insta health trend thanks to the Ice Man. Rochelle said: “Run yourself an ice bath or cold shower. “