What Is Hangxiety (& Is There a Way to Get Rid of It)? I Asked a Therapist

It’s Saturday night. You’re downing cosmos with your friends, scream-singing Chappell Roan songs and heaping praise upon strangers in the women’s bathroom. Now it’s Sunday morning. Your head is pounding, and you feel vaguely nauseous, but those physical symptoms don’t hold a candle to the mental ones—the overwhelming and unceasing thoughts of: Are my friends mad at me? Why the hell did I text my ex? I really shouldn’t have insisted everyone take that last tequila shot. This is called hangxiety, folks, and I, for one, have certainly had my share of experience with it. It’s basically the feelings of anxiety many people get after a night of drinking, and in the moment can feel extremely overwhelming. To learn more about what causes it and how to feel better if it happens, I asked licensed marriage and family therapist Anand Mehta.

Anand Mehta, LMFT, is the Executive Director, AMFM Healthcare.

Unlike regular anxiety, hangover anxiety, or hangxiety, isn’t found in the DSM-5, meaning it’s not an actual medical condition. But if you’ve ever experienced it, you know it’s absolutely a real thing—more so for some people than others. While anyone can feel anxious after a night of overindulging, folks who deal with anxiety on a day-to-day basis are at an even higher risk. According to a 2019 study in Personality and Individual Differences, hangxiety is most prevalent in highly shy people and those who deal with social anxiety.

Mehta tells me that hangxiety occurs due to the combined effects of alcohol on the brain and body. He explains, "Alcohol impacts neurotransmitters like GABA and glutamate, creating a temporary calming effect while drinking. However, as the alcohol wears off, these neurotransmitter levels rebound, leading to heightened anxiety." He adds that dehydration, poor sleep and the physiological stress of metabolizing alcohol can also amplify feelings of anxiety.

It also stands to reason that, if you're a person who's generally anxious, a few drinks can lower your inhibitions and lessen those anxious feelings temporarily. When they return once the alcohol is out of your system, however, you might feel like all that anxiety comes rushing back and remembering how you acted when you let your guard down can conjure feelings of regret or embarrassment.

Plus, as Mehta mentions, dehydration is often a factor. Alcohol is a diuretic, meaning it makes you go to the bathroom more than you normally would. Add to that the fact that many of us are guilty of not drinking enough water in between glasses of wine and it’s very likely you don’t have enough water in your system. Dehydration, according to a 2014 study in PLoS One, can contribute to anxiety and other negative changes in your mood.

Preventing hangxiety, Mehta says, starts with moderation. "Limiting alcohol intake, drinking water between alcoholic drinks and ensuring adequate sleep can all help," he notes. "Additionally, being mindful of your mental state before drinking and choosing environments where you feel safe and relaxed can reduce the likelihood of experiencing severe anxiety the next day." Here are a few more ways to prevent hangxiety:

I know, I know: We’ve been hearing this advice since freshman orientation in college. Reason being, it works. Try to have a glass of water in between every drink you have. This will help prevent the dehydration that’s sometimes the culprit behind hangxiety. Also be sure not to drink on an empty stomach and even consider setting a limit for the number of drinks you want to have throughout the night (even better if you can rope a friend into your plan, you can each serve as the other’s accountability buddy).

You’ve probably noticed that different types of alcohol make you feel differently. For example, maybe wine makes you sleepy while vodka makes you want to cry about your relationship with your mom. If you’re prone to hangxiety (or bad hangovers in general) be cognizant of what types of drinks your body responds best to and try to stick to those. That might mean giving up your beloved cosmo, but we’re willing to bet your anxiety-free self (or at least less anxious self) will thank you for the sacrifice.

This probably isn’t what you want to hear, but if you’re riddled with anxiety after every time you drink—even in moderation—it might be worth reexamining your relationship with alcohol, maybe even with a mental health professional. In a perfect world we’d be able to drink responsibly and have fun without feeling the crushing weight of anxiety the next morning. In reality, though, some people are better off—and, more importantly, happier—without alcohol in their lives.

As I've mentioned, dehydration can be a major factor in bringing about or worsening hangxiety. It’s crucial, then, to make sure you’re getting enough water the morning after to combat this dehydration. Mehta tells me, "Replenishing fluids and resting can help the body recover from the physiological stress of drinking, which in turn may reduce anxiety." While regular old water is just fine, I sometimes like to add an electrolyte enhancer like the ones from Liquid I.V. or Nuun. These dissolvable powders or tablets are meant to deliver hydration to the bloodstream faster and more efficiently than water alone.

Especially if your hangover anxiety turns into a panic attack, focusing on your breath is hugely helpful. Mehta recommends practicing mindfulness. "Practices like deep breathing, meditation or gentle stretching can help calm the nervous system," he says. Science also supports this approach; researchers at Johns Hopkins University found that mindful meditation can help ease symptoms of anxiety and depression. Not super keen on sitting in silence? You can also use a guided meditation app like Headspace or search YouTube for guided meditation tracks to get started.

Start a new show on Netflix, listen to some music, try that new recipe you’ve had flagged for weeks—whatever sounds appealing that will take your mind off of the negative thoughts you’re having. Self-care—whatever that may look like for you (chilling on the couch, going for a long walk, ordering your favorite Thai takeout)—is often a helpful antidote to anxiety. Anything to get your mind off all the things you think you did and said wrong last night, you know?

Ask your friends if they’ve ever felt anxious after a night out. Even if they don’t know the term hangxiety, we’re pretty sure they’ve felt it at least a little bit. When you’re stuck in an anxious loop, it can be hard to see things from an outsider’s perspective. Chances are you’re blowing whatever you think you did or said out of proportion. Beyond that, even if you did say or do something cringey, it probably didn’t even register as cringey to the people you were with at the time. Remember that no one is thinking about you as much as you’re thinking about you, and it’s very likely your embarrassment or regrets are unfounded.

Bad news, coffee fanatics: Caffeine can worsen anxiety symptoms, Mehta tells me, so it’s probably best to avoid it during a hangover.

Anxiety of any kind feels really bad, right? Right. I've found that whenever I'm feeling anxious—regular anxiety or hangxiety—being kind to myself is crucial. Cut yourself some slack and remember that these feelings are temporary.

If you've ever been hungover, you know that certain foods just hit different when your head is pounding, you're a little nauseous, etc. It's not just in your head; some foods, like ginger, salmon, cucumbers and honey, can actually alleviate hangover symptoms. So while the McDonald's cravings are hitting hard, it might be worth it to plan your meals around foods that will make you feel better physically (which always helps your mental state, too).