How to manage "hangxiety" (anxiety after drinking)

Most people are familiar with getting a hangover, but “hangxiety” is something else. It can include nervousness, worry, and even a sense of dread.

Hangxiety isn't a formal diagnosis, but it is a recognised pattern supported by research. Let’s learn more through the sections below.

Is “hangxiety” a real thing?

While the usual hangover often comes with physical symptoms like headache, fatigue, nausea, and dehydration, hangxiety (or the experience of anxiety after drinking) centres around emotional and psychological discomfort.

You might feel nervous, restless, regretful, or overwhelmed. And you may find yourself replaying conversations from the night before or feeling a general sense of dread.

Hangxiety tends to appear the morning after drinking and often fades as your body recovers. But for some people, the anxiety can linger into the day or return after repeated nights out.

Why does it happen?

Understanding why hangxiety happens can make it easier to cope and care for yourself without panic or shame. Several overlapping factors tend to contribute to this anxiety, including:

Your brain chemistry

Alcohol affects your brain by increasing GABA, a calming chemical, and reducing glutamate, which helps with alertness. When the alcohol wears off, your body tries to rebalance by lowering GABA and increasing glutamate again. This rebound can leave you feeling overstimulated and anxious.

Poor sleep quality

You might fall asleep more easily after drinking, but alcohol disrupts your sleep cycles. It reduces the quality of rest, especially the deep and REM stages that are essential for mood regulation. You may wake feeling tired and emotionally unsteady.

Dehydration and nutrient loss

Alcohol is a diuretic, which means it makes your body lose water and important nutrients like magnesium, zinc, and B vitamins. These nutrients support your nervous system, so their absence can leave you feeling more fragile and reactive.

Your mental health baseline

If you’re already living with anxiety or are sensitive to stress, you're more likely to feel the emotional effects of a hangover.

If you already live with anxiety, are prone to stress, or experience social anxiety, you may be more sensitive to the emotional effects of a hangover. A study published in the Journal of Clinical Medicine found that hangover-sensitive drinkers reported significantly higher levels of anxiety and stress compared to those less affected by hangovers.

Another study observed that people with higher levels of shyness, a trait closely linked to social anxiety, tended to experience more intense hangover symptoms. This suggests that emotional vulnerability before drinking may influence how your body and mind respond afterwards.

Regret or emotional vulnerability

Alcohol use can make it easier to say or do things you might not normally feel comfortable with. So it’s not unusual to try to replay conversations or question your behaviours the following day.

Even if nothing serious happened, the uncertainty can leave you feeling exposed or uneasy. And when those thoughts mix with the physical effects of a hangover, the anxiety can feel even more intense.

Medication, alcohol intolerance, or health conditions

If you take medications or have a lower tolerance for alcohol, your body might react more strongly. Symptoms like a racing heart or nausea can feel like panic and trigger anxious thinking.

What to do if hangxiety has already kicked in?

If you’re reading this while feeling anxious after drinking, take a breath. Here are some steps you can take right now to support yourself.

1. Start by looking after your body

• Drink water slowly. Dehydration can make anxiety feel worse. Sip water or have an electrolyte drink to gently restore your fluid balance.

• Eat something nourishing. A meal with complex carbs, protein, and healthy fats (like wholegrain toast with eggs and avocado) can help stabilise your blood sugar and support your nervous system.

• Go for a short walk or stretch. Physical movement, especially outdoors, can reduce muscle tension, regulate your breathing, and ease that jittery feeling.

2. Calm your nervous system

• Use slow breathing. Inhale for four seconds, hold for two, and exhale slowly for six. Do this five to ten times. This type of breathing signals to your brain that you're safe and helps reduce physical symptoms of anxiety.

• Ground yourself in the present. Notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This sensory exercise brings your attention back to the moment.

• Check your thoughts gently. Write down what you're worried about and try to look at it with a kinder lens. Try asking yourself: Is this anxiety telling me something I have to do right now, or is this something I can reflect on later when I feel steadier? Giving yourself permission to pause can help create some distance from the intensity of the moment.

3. Make space for recovery

• Avoid caffeine and alcohol. Both can stimulate your nervous system and make symptoms worse. As much as possible, stick with water, herbal tea, or juice.

• Rest when you can. Let your body take it slow. If you're tired, take a nap or choose low-stress activities for the day. It's okay to step back and focus on recovery.

• Eat regularly. Continue eating balanced meals throughout the day. Foods high in magnesium and B vitamins — such as leafy greens, wholegrains, legumes, and seeds — are especially helpful.

Can you avoid hangxiety?

Yes, and it often starts with small, realistic shifts rather than strict rules. Here are some things you can consider trying:

• Drink more mindfully. In Australia, the recommended limit is no more than 10 standard drinks a week and no more than four in a single day. Staying within these limits can help your body process alcohol more smoothly.

• Set yourself up before the night begins. Eat a solid meal beforehand. Plan to alternate alcoholic drinks with water, and choose drinks you know your body handles better. Clear spirits and low-alcohol options tend to be easier for some people.

• Stay connected to how you're feeling. Notice your emotions that come up around drinking, especially if you’re using alcohol to manage stress, pressure, or discomfort. Alcohol can sometimes mute uncomfortable emotions in the moment then amplify them the next day, but being aware of this pattern can make it easier to choose other ways to cope with these emotions.

• Support your mental health. When your nervous system is already under strain, even moderate drinking can tip the balance. Prioritising sleep, movement, connection, and professional support can help reduce how often hangxiety shows up.

Final thoughts

You’re more likely to experience hangxiety if you’re already living with anxiety, drink heavily, or are going through a stressful time. This doesn’t mean you need to stop drinking entirely, but reducing alcohol is often an important part of feeling better.

If you often experience intense anxiety after drinking, or you’re using excessive alcohol to cope with difficult emotions or circumstances, it’s ideal to speak with a therapist as soon as possible. There’s no shame in needing a little emotional support, and therapy can be your safe, supportive place until you feel more settled and balanced.