‘HANGXIETY’ SOCIETY
Yes, there is such a thing as a hangover mixed with anxiety. Here’s how to cope
Have you ever woken up after a night of drinking feeling hungover — with symptoms like nausea, headaches and sensitivity to light or sound? For many people, the answer to that question is yes. Now, have you ever woken up after a night of drinking feeling anxious or worried about what you said or did the night before? Do you ever try to replay the conversations you had or fearfully scroll through texts or social media to check what happened? Are you wondering if others had a good time or if the alcohol impaired your judgment and decision-making?
If so, you may have experienced what’s known as “hangxiety.” Hangxiety is a combination of two words: hangover and anxiety — a phenomenon where people experience symptoms of a hangover as well as anxiety and other negative emotions such as guilt or shame after a night of heavy drinking.
How to cope with anxiety — and hangxiety
If you’ve experienced anxiety, you know how uncomfortable and distressing it can be. Here are some tips to help you cope with hangxiety:
Take care of your physical health. While it may be tempting to stay in bed all day and text everyone you encountered while drunk to ensure no one is upset, getting up and moving around can help you feel better. Drink plenty of water to rehydrate and eat nutritious foods to help replenish your body. Exercise can also be a great way to boost your mood and reduce anxiety.
Practice mindfulness. Mindfulness is the practice of being present in the moment and observing your thoughts and feelings without judgment. Mindfulness can help you manage anxiety and other negative emotions by acknowledging them without internalizing them. Try taking deep breaths or doing a body scan to help you focus on the present moment (and park the worry).
Be kind to yourself. Remember that it’s normal to feel anxious after a night of drinking (as the body recovers, it’s not uncommon for people to experience psychological distress). Please don’t beat yourself up over it. Instead, be kind to yourself and practice self-compassion. Treat yourself with the same kindness and understanding you would offer a friend in the same situation.
Avoid caffeine. Yes, a hot cup of coffee might sound delicious when you wake up hungover, but when feeling anxious, trying to avoid stimulants is essential. Chances are, coffee will make you feel even more on edge or exacerbate other anxiety symptoms.
Cut back on alcohol. If you find that anxiety is a frequent occurrence, consider cutting back on your alcohol consumption. Before you start drinking, set a limit and maybe tell a friend to keep you accountable. Consider alternating between drinks and cups of water, sipping slowly or eating while drinking. It’s important to remember that alcohol can significantly impact your mental health, and it’s OK to say no to drinking if it’s not serving you.
Talk to someone. Talking to someone you trust about your feelings can be incredibly comforting. A friend or family member can provide
support and reassurance. You might want to check in with a friend that was with you when you were drunk to put your mind at ease. Consider contacting a mental health professional for additional support if your anxiety is severe.
Try to relax. Another helpful tip for coping with anxiety is to engage in activities that bring you joy and help you relax. Whether it’s taking a bath, reading a book, listening to music or spending time outdoors, find activities that make you feel good and help you unwind. Engaging in these activities can help you soothe and promote a sense of well-being. It’s important to prioritize self-care and do things that bring you happiness and peace, especially when feeling anxious or stressed.
Try to reframe. You may have made a mistake or two while intoxicated. If this is the case, try to reframe mistakes as lessons. What did you learn? How will you move forward? What can you do to ensure you avoid making the same mistakes again?
Sara Kuburic is a therapist who specializes in identity, relationships and moral trauma. Every week she shares her advice with our readers. She can be reached at SKuburic@gannett.com.