Hangxiety: The hidden danger of post-party anxiety and how to handle it

Most of us know the feeling of waking up after a heavily alcohol-fueled party and trying to recall the events of the previous day. Sometimes, this picture may be somewhat distorted; we may think we said or did something we shouldn't have or the opposite. We have "gaps" in our memory. We begin to feel anxious, wondering how we behaved and how it looked in the eyes of others. Additionally, we have a headache, feel tired, and lack energy. This is a sign that we are experiencing "hangxiety".

The term "hangxiety" comes from the English language and is a combination of two words: "hangover" and "anxiety." It describes a state that appears after consuming a significant amount of alcohol, where we feel anxiety and unease. Its intensity can vary - some experience only mild psychological discomfort, but for others, it can trigger a real panic attack.

During a panic attack, our mind floods with thoughts racing frantically. Because of this, we lack the chance to rest, and after a heavily alcohol-fueled party, what we need most is relaxation and calm. Instead, we endlessly analyze the same stories, considering whether we behaved appropriately at the party or if we said or did something inappropriate. We create more possible scenarios in the "what if..." cycle, feeling a strong sense of guilt ("hangxiety" somewhat resembles the moral hangover that hits us when we indeed behave poorly under the influence).

In addition to pervasive thoughts, there is a headache and general fatigue associated with a typical hangover. All this makes us feel truly awful - both mentally and physically. And these are not all the consequences of "hangxiety" - it often also comes with somatic symptoms such as a racing heartbeat, gastrointestinal disturbances, and excessive muscle tension. In extreme situations, suicidal thoughts may even occur.

But what happens in our brain when we suffer from "hangxiety"? Let's break down this phenomenon into its components. Firstly, when we drink alcohol, we feel relaxed and at ease. High-proof beverages give us energy and improve our mood and well-being. This calming and euphoric effect is due to an increase in GABA levels in our body - the main calming neurotransmitter - and a decrease in the stimulating neurotransmitter glutamate.

Additionally, alcoholic drinks influence the production of endorphins, increasing the levels of the happiness hormone. The same mechanism works in the case of drug use. It is equally addictive because when we stimulate ourselves this way during a party, the next day we have hangover symptoms and reach for more stimulants (over time, in greater amounts).

As a result, during a hangover, we have less GABA neurotransmitters but more glutamate. The activity of the limbic system and the amygdala—areas responsible for feeling fear—also increases. In the next stage, adrenaline and noradrenaline production rises, raising blood pressure and increasing fear. All this causes a burst of cortisol, the stress hormone. It's also worth noting that alcohol is a strong depressant, which means we feel sad as well as scared.

According to experts, a particular group of people is more vulnerable to "hangxiety" than others. These are people who have already faced psychological issues, struggling with depression or anxiety. Those who try to lift their mood with alcohol should be aware that this is only temporary relief. Once the alcohol's effects wear off, sadness, melancholy, anxiety, and fear will return. For such individuals, "hangxiety" can be particularly severe and may involve more than just mild anxiety but even the aforementioned suicidal thoughts.

Highly sensitive, shy, and insecure individuals who, through intoxication, feel more open and confident are also in the at-risk group for severe "hangxiety." Likewise, those with undiagnosed depression and thus not receiving appropriate treatment are at risk. In their case, drowning their sorrows can lead to other addictions or other serious mental health problems.

Let's start with the golden rule: if we feel psychologically unwell, do not reach for high-proof drinks. For many people, this is a tempting solution as it temporarily distances us from the source of the problem. However, it is exceptionally dangerous.

If you get "hangxiety" and can't escape the hamster wheel of thoughts, try the "here and now" method. This involves focusing on what is happening currently and what we are doing now. Engaging in an activity that can divert our thoughts and fully absorb us is best. This way, we can break free from analyzing the past and mulling alternative scenarios. Another good technique is utilizing what "mindfulness" offers. Yoga or light physical activity might help others.

It's also important to take care of your body—drink plenty of water, eat a hearty meal, and get enough sleep. It's advised against drinking coffee and smoking cigarettes, which can further increase stress levels.