Understanding hangxiety: Causes and remedies

Alcohol can be a social lubricant, helping you relax and unwind. But for some, the morning after brings not just a headache and fatigue but also a crushing wave of anxiety. This feeling, known as "hangxiety," can leave you questioning your actions from the night before or feeling unusually on edge.

If this sounds familiar, you’re not alone. Hangxiety is a common yet poorly understood phenomenon. In this article, we’ll break down what it is, how long it lasts, and practical ways to manage and prevent it.

What is hangxiety?

Hangxiety is a blend of "hangover" and "anxiety," describing the anxious feelings that often accompany a hangover. While a hangover typically includes physical symptoms like dehydration, headaches, and fatigue, hangxiety focuses on the emotional and psychological effects.

This anxiety happens because alcohol affects the brain’s chemistry. Alcohol is a depressant, which means it slows down brain activity and temporarily boosts gamma-aminobutyric acid (GABA) levels, a neurotransmitter that makes you feel calm and relaxed. It also increases dopamine, the brain’s "feel-good" chemical. 

Once the alcohol wears off, your brain tries to rebalance itself, leading to a rebound effect where GABA levels drop and stress hormones, such as cortisol, surge. This rebound can leave you feeling anxious, restless, and emotionally vulnerable.

Memory gaps amplify anxiety, and many worry that they may have said or done something regrettable while intoxicated. It’s not just a chemical reaction—it’s an emotional one, too.

How to get over hangxiety

Getting over hangxiety involves addressing both the physical and emotional symptoms. Start by taking care of your body. Rehydration is critical as alcohol dehydrates you and can exacerbate feelings of stress. Drink plenty of water or electrolyte drinks to replenish lost fluids.

Rest is equally important. Hangxiety is often worse when you’re sleep-deprived, as alcohol disrupts the quality of your sleep even if you manage to get enough hours. Allow yourself some downtime to relax and recover.

You can also try grounding techniques to calm your mind. Deep breathing exercises, meditation, or even a short walk can help you centre yourself and ease feelings of anxiety.

If your hangxiety is rooted in social worries—such as concerns about what you said or did— it can help to check in with friends or reflect on the night with kindness. Remember, most people focus on their actions and aren’t judging you as harshly as you might think.

Remedies for hangxiety

While there’s no "magic pill" for hangxiety, there are plenty of remedies that can help you feel better faster.

Replenish lost nutrients

Alcohol depletes the body of essential vitamins and minerals, particularly B vitamins and magnesium. Eating nutrient-rich foods such as eggs, leafy greens, or whole grains can help stabilise mood and energy levels.

Ginger for nausea

Ginger is your best friend if hangxiety is paired with a queasy stomach. It’s a natural remedy for nausea and can be consumed as tea, chewed raw, or taken as a supplement.

Hydration is key

Drinking plenty of water or a rehydration solution can counteract the dehydrating effects of alcohol and help you feel more balanced. Coconut water or sports drinks with electrolytes are especially effective.

Supplements

Products designed for hangover relief often include ingredients like ginger, B vitamins, and electrolytes to target physical and emotional symptoms. While they’re not a cure-all, they can give your body a helpful boost when you’re struggling with hangxiety.

Gentle exercise

Light exercises such as yoga or a brisk walk can increase endorphins and improve your mood if you're up for it. Avoid anything too strenuous, as your body is already working hard to detoxify.

How to prevent hangxiety

The best way to deal with hangxiety is to prevent it from happening in the first place. While planning during a night out is difficult, a few simple steps can make a big difference.

1. Pace yourself. Stick to a moderate drinking pace and alternate alcoholic drinks with water or a non-alcoholic option. This pacing helps keep you hydrated and slows down your alcohol intake.

2. Eat before drinking. A meal rich in protein and healthy fats can slow alcohol absorption and reduce its impact on your blood sugar.

3. Set limits. Knowing your limits and sticking to them can prevent the chemical rollercoaster that leads to hangxiety.

4. Avoid sugary mixers. Sugary drinks can cause blood sugar spikes and crashes, which can worsen anxiety the next day.

5. Take a supplement. Products like Humans Against Hangovers support your body during and after drinking, reducing the likelihood of both physical and emotional hangover symptoms.

By being mindful of your drinking habits and taking proactive steps, you can reduce the chances of waking up with hangxiety and make the morning after much more manageable.

How long does hangxiety last?

The duration of hangxiety varies depending on factors such as how much alcohol you drank, your overall health, and your sensitivity to alcohol. For most people, hangxiety lasts for about 24 hours, peaking during the first half of the day after drinking.

However, some people might experience lingering anxiety for up to 48 hours, especially if they’ve had a lot to drink or are prone to anxiety in general. Continued binge drinking can even lead to long-term increases in anxiety as your brain’s chemistry struggles to recover.

The good news is that hangxiety is temporary. You can reduce its intensity and recover more quickly with the proper steps.

Say no to hangxiety with Humans Against

Hangxiety is a frustrating mix of physical and emotional symptoms, but understanding its causes can help you manage it effectively. By taking care of your body, calming your mind, and making smart choices while drinking, you can minimise the impact of hangxiety and feel more like yourself again.

For those mornings when prevention wasn’t enough, products like Humans Against Hangovers can help you recover faster, giving you the boost you need for the day. Hangxiety doesn’t have to hold you back—because life’s too short to spend it worrying about last night.