Managing 'Hangxiety' and Christmas Cheers

‘Tis the season! 

​As we launch into the festive season, the joy of celebrations and increased social events often intertwines with gatherings that involve a bit of indulgence – food, alcohol, merriment - all the things!  

However, I know for some, the aftermath of these merry nights can lead to a what we call 'hangxiety' - a combination of hangover symptoms and heightened anxiety.

URGH, awful.  

​If you’ve ever found yourself waking up feeling on-edge, super anxious, worrying about something you might have said or done after a night out of fun and drinking, rest assured - you're not alone. 
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'Hangxiety' is a common experience shared by many women, so I want to help you understand the cause better to so you can manage through it and breathe easier this holiday season!
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Our Body + Alcohol 

The science behind 'hangxiety' is rooted in the intricate workings of our brains when alcohol is consumed: 
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• Alcohol is actually a central nervous system depressant that causes the brain activity to slow down.  

 

• Initially, the effects of alcohol in our body brings on feelings of relaxation and ease, we feel happy and less inhibited. GREAT for those merry social situations! 

 

• As the night progresses though and during sleep the alcohol in our body begins to wear off, and the brain goes into action to restore its chemical equilibrium.  

 

• This process is called a “glutamine rebound” a bio-chemical reaction that reduces calmness and increases glutamate to restore “normal operation”. The body going into this ‘quick fix me response’ is the exact thing that heightens feelings of anxiety when we wake up in the morning!

 

• Alcohol is also a massive sleep disruptor! Studies tell us that a lack of deep sleep = anxiety is 30% more likely to trigger!! 

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​If you’re interested in learning about how alcohol + sleep affect  anxiety I cover this topic in detail in my new book “Becoming Fearless” – The Complete Guide to Anxiety Relief  along with 12+ anxiety relief tools!

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Women vs Men’s 'Hangxiety'

Women tend to metabolise alcohol differently to men due to differences in body composition and our enzyme levels. This can result in a quicker rise in blood alcohol concentration while drinking and intensify both the initial “calming effects” and subsequent “glutamine rebound” = anxiety. 
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Women who are already prone to anxiety are more susceptible to experiencing intensified 'hangxiety' after drinking. Reason being - our body’s anxiety alarm system is super in tune with hormone fluctuations and likely in a pattern of triggering to negative or worried thoughts!  
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How to Cope with Post-Drinking Anxiety 

​The duration of the ‘hangxiety’ feeling will vary person to person, typically peaking the day after and lasting up to 24 hours or longer, depending on factors like how much alcohol you drank and physical/emotional/mental conditions (aka if you’re in a high stress period/already anxious mindset then look out - symptoms will be intensified!).  

Waking up with fragmented memories from the previous night can also contribute to post-drinking stress of course.  

Dealing with 'hangxiety' requires a high level of self-compassion. This is where you need to remind yourself -

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• You are not going crazy, you’ve done nothing wrong 

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• No one hates you, you’re NOT an embarrassment 

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• There is a bio-chemical reaction happening in your body while it processes last night’s alcohol that’s causing you to feel anxious 

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• Everything will be ok again in 24 hours, drink some water and sleep it off

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• You’ll be ok, this won't last forever​ ​

Do something to distract and relax your mind, such as watching a favourite show or practicing mindfulness through meditation, aids in easing 'hangxiety.' And avoid consuming more alcohol or stimulant’s like coffee, which can just exacerbate anxiety. 
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‘Hangxiety’ Prevention 

If you want to prevent 'hangxiety' it will involvessome moderation and mindful drinking and I also believe assessing where you’re at emotionally and mentally before you drink is key.  

• Current high level stress/negative emotions = more intense ‘hangxiety’. 

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• Limiting your alcohol consumption during social events, can notably diminish its likelihood.  

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• Eat a good meal prior to drinking, don’t expect there will ever be enough canapes to go around at a work event! 

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• If you’re at an event and booze is free-flowing, perhaps telling the waiter to not fill up your glass until it’s empty so you can keep track.

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• Drink water in between, stay hydrated. If you feel pressure from 'not drinking' ask yourself - "what's more important? Me drinking now, or not having hangxiety tomorrow?"

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• And if you’re already feeling anxious - avoiding alcohol all together is the best action 😉

​By understanding how the body works and the triggers, and implementing a few preventive measures and coping strategies, I hope 'hangxiety' won’t overshadow this year’s festive cheer for you! 

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​About the Author: 

Janel Briggs is an Author, Mindset Coach, Practitioner of NLP and Timeline Therapy on a mission to support women across the world in overcoming their  anxiety - personal insecurities and professional fears - to build unwavering confidence and self-belief. Mindset Coaching aims to help you fearlessly elevate your life and career, and more importantly the relationship you have with yourself! Connect with Janel on social media via Linkedin or Instagram.