Many times those thoughts keep hitting repeat until we do something about it,” she says. If you’re looking for a more guided type of journaling, Goldman recommends picking one journal prompt each day and responding to it. The simplest way to avoid the troubles of a hangover, anxiety included, is to not drink. But that’s not a reasonable alternative for many people, and it doesn’t necessarily have to be.
There’s nothing wrong with occasionally letting loose or even having a hangover from time to time. That impact on your judgement and reasoning can make you say or do things you usually wouldn’t. When you remember (or try to remember) what happened the next day, you might feel embarrassment or a sting of regret. The combination of decreasing endorphins and the realization that your worries are still there is a recipe for feeling physically and emotionally unwell.
- Sometimes, even if you took all of the appropriate steps to avoid a hangover, you still might experience one, and it may bring anxiety along for the ride with it.
- This can lead to feelings of panic, which may trigger an anxiety attack.
- But for me, drinking coffee has become such a habit that I often forget how sensitive I am to it.
- From pain to digestive problems and more, the signs and symptoms of too much stress are easy to spot – once you know what to look for.
Additionally, she says the caffeine content in these teas can also lend a helping hand in maintaining energy levels the day after consuming alcohol. First and foremost, Dr. Naidoo notes that since alcohol is extremely dehydrating—and dehydration is one of the key players in feelings of anxiety—it’s critical to rehydrate as soon as possible after a drinking event. “It’s very important to make sure you are hydrating with plenty of water, electrolytes, and hydrating fruits and veggies the day after consuming alcohol to help clear any anxious thoughts,” she says.
- You might feel a certain amount of unease or uncertainty when it comes to stressful situations such as taking a test, giving a presentation, or meeting new people.
- But remember, what’s true for you is likely true for everyone else.
- You focus on removing chaotic thoughts from your mind and replacing them with calm.
- Research shows that mindfulness-based interventions can be highly effective for substance abuse treatment.
- They might have a new hack I can try, or they can point out something that might have acted as a trigger.
- While hangxiety can be a normal short-term response to alcohol, recurring or intense episodes may signal an underlying anxiety disorder or alcohol sensitivity.
These are all clever little ways to find alone time without seeming rude. It’s also an opportunity to practice mindfulness, which can reduce symptoms of anxiety and panic. Vagus nerve stimulation helps activate the body’s “rest and digest” response, which directly counters hangxiety symptoms.
What Is Hangxiety? Plus 6 Tips for Getting Rid of It
Foods high in protein, fat, and complex carbohydrates can be particularly effective. Get enough sleep before and after drinking to help your body recover and reduce the risk of hangxiety. Alcohol is a diuretic, which means it can increase the production of urine and can lead to dehydration, exacerbating the symptoms of hangxiety. To counteract this, drink plenty of water before, during, and after consuming alcohol. Try alternating between an alcoholic drink and a glass of water.
Step 7: Urge Surfing Preparation (5 minutes)
A bad hangover, even without hangxiety, can make you never want to drink again. That’s one way to avoid future bouts of hangxiety, but there are other things you can do to reduce your risk of experiencing alcohol’s less desirable effects. Giving in to feelings of anxiety by retreating from the world only served to make my life more difficult in the long run. Continuing to search for solutions that work for me has been key to my recovery. Practice makes perfect, so don’t stop trying to find ways that work for you. Use it as a chance to practice mindfulness, go for a bath, or write down why you’re feeling anxious.
When to seek professional help
Therapy, self-care strategies, and (in some cases) medication can help you manage anxiety symptoms and develop healthier ways to cope. A term that is the combination of the words hangover and anxiety, hangxiety is the feeling of anxiousness that may accompany a hangover. Those bad feelings can make a hangover seem even worse than one with physical symptoms alone. Several studies also show that smoking can worsen symptoms of anxiety.
For some, hangover anxiety can feel like a panic attack, bringing overwhelming worry and feelings of dread. This term — a blend of “hangover” and “anxiety” — describes the increased stress and discomfort that occur after consuming alcohol. Alcohol initially acts as a depressant, temporarily reducing anxiety.
ways to alleviate hangxiety before it fully creeps in
Typically, hangxiety can last until the alcohol has been eliminated from your body, which could be anywhere from a few hours to 24 hours. However, for some people, especially those who drink heavily, symptoms might linger for up to 48 hours. The duration of hangxiety can vary depending on factors like the amount of alcohol consumed, individual metabolism, and overall health. One of the most effective ways to avoid hangxiety is to control how much alcohol you consume.
Sometimes, when you’re experiencing anxiety, it’s because of a buildup of adrenaline. Exercise — even if it’s just a walk — can help use up that extra adrenaline. Hangxiety relief It wasn’t easy, but by working with my doctor and learning some tricks, I’ve been able to manage my anxiety.
Aromatherapy involves the use of essential oils to improve health and overall well-being. Many scents can help to boost your mood, help you relax, and reduce anxiety. Studies show that chamomile can help with symptoms of generalized anxiety disorder. While many of the studies on herbal supplements for anxiety are limited, the results are promising. Getting active helps to take your mind off of the issues bothering you.
If you were with a close friend, you might feel reassured by talking to them. But for the moment, it might help to take a few minutes and examine your thoughts. If this isn’t your first time at the anxiety rodeo, you probably already have a toolbox of coping methods. 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.