Anxiety hangover symptoms
Why you may experience 'hangxiety' during a hangover
Editor’s Note: The views expressed in this commentary are solely those of the writers. CNN is showcasing the work of The Conversation, a collaboration between journalists and academics to provide news analysis and commentary. The content is produced solely by The Conversation.
The Conversation —
The morning after a night of drinking is never fun if you’ve got a hangover. For most people, hangovers involve a headache, fatigue, thirst or nausea. But some people also report experiencing what many have dubbed “hangxiety” – feelings of anxiety during a hangover.
By some estimates, anxiety during a hangover affects around 12% of people, and can vary in severity depending on the person.
As the body recovers from a night of drinking, a hangover creates a state of physiological stress. Generally speaking, physiological stress happens when the body is under pressure – such as from an illness or injury. A hangover kind of works the same way. Not only does it cause changes to our immune system, it also increases cortisol levels (often called the “stress hormone”), blood pressure and heart rate – changes which also happen with anxiety.
The brain also experiences changes.
Research shows that brain activity involving dopamine (a type of neurotransmitter) is lower during a hangover. This is important, as dopamine plays an important role in regulating anxiety. The heightened stress during a hangover can also make it difficult for someone to cope with any additional stress that may happen throughout the period.
READ MORE: Why most hangover cures don’t work but a few might help
Interestingly, stress and sleep deprivation in combination (reflecting aspects of a hangover), can lead to declines in both mood and cognitive function (including attention and memory).
Fatigue, stress and dealing with other unpleasant hangover symptoms can also make it difficult to manage daily tasks. For example, someone with a hangover may be too preoccupied with nursing their feelings of nausea, headache or fatigue to be able to effectively deal with anxious thoughts.
Our own research has shown that people experience a negative shift in their emotions during a hangover. Many also reported feeling like they had more trouble regulating their emotions compared to when they aren’t hungover. In other words, people feel bad during a hangover and find it difficult to pick themselves back up.
But when we asked participants to actually regulate their emotions in a computer task, they were able to regulate them to the same extent as they could when they aren’t hungover – but with increased effort.
We did this by showing participants pictures that evoked various emotions (including positive or negative emotions) but asked them to experience their emotions without expressing them outwardly. Having greater difficulty regulating emotions during a hangover might also explain why some people experience anxiety.
READ MORE: Disaster news can trigger post-traumatic stress in kids thousands of miles away
In another study, our team looked at how hangovers influence executive functions (mental skills which are important for many aspects of our daily life, including working memory, flexible thinking and self control).
Participants were given a series of tasks that tested these mental skills, such as remembering a series of letters and recalling it when prompted.
We found that people who were hungover had worse performance in key aspects of executive functions. Executive functions help people cope with anxiety and inhibit anxious thoughts. If these mental skills are poorer during a hangover, it may help explain why some people struggle with anxiety.
But why do some people experience hangxiety, while others don’t?
Pain is part of almost every hangover – whether its a headache or muscle aches.
But research shows that people who “catastrophise” pain (a tendency to exaggerate pain or expect the worst) are more likely to experience anxiety. Research also shows that this group are more likely to experience severe hangovers. This might explain why some people experience anxiety, while others don’t.
READ MORE: ASMR is linked intriguingly to anxiety and neuroticism
People who are likely to experience anxiety in general may also be particularly susceptible to hangxiety. Negative life events, depression or anger while drinking, guilt from drinking and even certain personality traits (such as neuroticism) are all also linked to mood changes during a hangover.
Hangxiety has even been reported to be higher in people who say they’re very shy and may be linked to symptoms of alcohol use disorder.
Combined, these factors highlight why hangxiety can affect people differently, and why it’s a part of hangovers worth taking seriously. Mood changes during a hangover are not just unpleasant, but may even be linked to problematic drinking, increased conflict with others and reduced productivity at work.
READ MORE: Coping tips for stressed-out families in the pandemic
If you’re someone who experiences hangxiety, the same techniques that help with anxiety will also be useful.
This might include meditation, practising mindfulness and general self-care. Planning ahead of your night out to make sure you have the following day free to recover and avoid other stressors (such as work or family problems) may also help deal with the additional psychological stress.
For some, a hangover can even be used as a bonding exercise where people can discuss their previous night of drinking with friends and even cope with feelings of anxiety together.
Of course, the best way to avoid experiencing hangxiety is to avoid drinking altogether – or at least drink in moderation.
Craig Gunn is a lecturer in psychological science at the University of Bristol.
Why you get hangover anxiety
Some people experience anxiety after drinking. This hangover-related anxiety, or “hangxiety,” can last for several hours after a person’s blood alcohol levels return to normal.
Although researchers are unsure why some people experience this hangover symptom while others do not, there is evidence that certain risk factors make post-alcohol anxiety more likely.
In this article, learn more about hangover anxiety, including its symptoms and how to prevent it.
Share on PinterestDrinking plenty of water during and after alcohol consumption may help reduce hangover anxiety.Anxiety is a relatively common hangover symptom.
In a 2017 study, 1,837 people between the ages of 18 and 30 completed a survey that included questions about various hangover symptoms.
Although anxiety was the least common reported symptom, it still affected 22.6% of the participants.
A person may experience anxiety during a hangover for the same reasons they notice other hangover symptoms, including sleep deprivation and dehydration.
However, certain people may be more vulnerable to anxiety. In addition, some specific changes in the body may increase the risk.
Possible causes of anxiety during a hangover include:
Alcohol-related actions
Sometimes, anxiety during a hangover is a product of a person’s actions during or after drinking, rather than the alcohol itself.
For example, a person with a hangover may drink coffee to relieve the symptoms. In some people, caffeine triggers anxiety.
A person may also feel anxious if they cannot remember what happened when they were drunk, or if they said or did things that they regret.
Decreased cognitive function, which includes a reduced ability to make good decisions, is common during a hangover.
It may lead to actions that produce anxiety when a person reflects on them later.
Anxiety disorder
People with anxiety disorders may use alcohol to cope with the symptoms. As a result, they will typically feel more anxious when they are not drinking.
Some people with chronic anxiety find that their symptoms are worse during a hangover, when dehydration, an upset stomach, and exhaustion may make anxiety feel more physically and emotionally intense.
Shyness
A 2019 study highlights a potential link between shyness, alcohol consumption, alcohol use disorder, and anxiety.
The study found that drinking led to a slight decrease in anxiety among shy individuals. However, the next day, they reported more intense anxiety.
The researchers also noted a correlation between alcohol use disorder and anxiety elevation among shy study participants.
Alcohol use disorder
People with alcohol use disorder may experience withdrawal when they do not use alcohol.
Anxiety may be a symptom of withdrawal.
Some research suggests that people with social anxiety disorder are more likely than other people to display signs of alcohol dependence or abuse.
Amount of alcohol
While it is possible to get a hangover even after minimal consumption, the risk of hangover-related anxiety may increase with the amount of alcohol that a person drinks.
The reason for this is that higher alcohol consumption increases other hangover risk factors, such as dehydration. It can also have a more significant effect on how a person behaves while drinking, which they may feel concerned about when hungover.
Some people experience anxiety every time they have a hangover. The interaction of several factors may cause a hangover.
These factors include:
- Dehydration: Alcohol is a diuretic, which means that it can cause dehydration. The dehydration may be worse for people who drink insufficient water alongside alcohol.
- Sleep deprivation: Sometimes, spending an evening drinking leads to a late night with little sleep.
- Acetaldehyde: The liver metabolizes alcohol, helping the body get rid of it. This metabolization creates a byproduct called acetaldehyde that causes inflammation in the pancreas, brain, liver, digestive tract, and some other organs.
- Mild withdrawal: People without alcohol use disorder can still experience a short withdrawal period, especially after heavy drinking. However, the withdrawal associated with alcohol use disorder is usually more severe and can last for several days.
People with hangover-related anxiety may have other hangover symptoms, such as thirst, fatigue, feeling slow or less alert, stomach problems, or body aches.
They may also experience:
- the feeling of a knot in the stomach
- a racing heart
- feelings of guilt or shame
- restlessness that makes it difficult to concentrate, sleep, or relax
Anxiety from a hangover is not usually long lasting.
In a study in mice, researchers identified signs of anxiety for up to 14 hours after the rodents’ blood alcohol levels returned to normal.
In cases where anxiety lingers much longer, it may be a sign of a different issue, such as alcohol withdrawal or an anxiety disorder.
There is no completely effective treatment for a hangover, but drinking plenty of fluids and resting can often help.
Pain relievers may ease physical symptoms, such as a headache, but they will not treat anxiety.
Learn more about home remedies for hangovers in this article.
Some people find that deep breathing or meditation helps hangover anxiety, while others wait for it to pass.
People who experience regular anxiety during hangovers may wish to check experts’ guidance on whether they are drinking too much.
The Centers for Disease Control and Prevention (CDC) define heavy drinking as:
- four or more drinks in a single session for females
- five or more drinks in a single session for males
- eight or more drinks per week for females
- 15 or more drinks per week for males
Finding it challenging or impossible to quit drinking and needing to drink to feel “normal” can also be signs of alcohol use disorder.
Addictions are treatable medical conditions. Many people find relief with the right combination of therapy, support groups, and lifestyle changes.
Some people may consider keeping a log of anxiety episodes that follow drinking to determine whether certain situations or quantities of alcohol cause anxiety.
Some other strategies that might help include:
- drinking plenty of water during and after alcohol consumption
- avoiding coffee and other stimulants that may increase anxiety
- drinking only with trusted friends
- avoiding people and places that may encourage behavior that a person will regret the next day
Other people may wish to prevent hangover-related anxiety by reducing or eliminating drinking.
Hangover-related anxiety is fairly common and usually goes away on its own.
However, chronic or severe anxiety during hangovers may be an important clue that a person’s body is not tolerating alcohol well or that they should speak to a doctor about anxiety.
symptoms, causes, how to fight, professional help
Very often, patients in their memories of the details of the first panic attack, find a relationship with the use of a significant amount of alcohol. Really! Alcohol addiction and alcohol abuse is one of the most common triggers for the development of panic attacks.
Thus, the assumption that alcohol relieves anxiety, helps to cope with stress, is a sedative and hypnotic is basically wrong.
Infrequent and moderate drinking of good quality alcoholic beverages can temporarily improve mood and relieve stress symptoms, but with regular use it can have a radically opposite effect: namely, to provoke the development of a persistent withdrawal syndrome and post-alcoholic depression, which together are one of the dominant factors provoking development of a panic attack.
Why does alcohol cause panic attacks? It is important to note that alcohol itself, as such, is not a fundamental trigger for a panic attack, in contrast to feeling unwell provoked by excessive consumption of strong drinks.
Alcohol poisoning is far from a rare phenomenon, and in case of a stressful state, against the background of a situation favorable for the development of a panic attack, withdrawal syndrome, or, more simply, “hangover”, accompanied by dizziness, nausea, headaches, vegetative-vascular dystonia and general energy and emotional decline, can easily trigger the development of a neurotic syndrome and a panic attack.
In order to consider the issue of prevention and treatment of panic attacks in more detail, let's recall their main symptoms.
What is a panic attack? Definition and symptoms
Panic attack, or more scientifically VVD (Vegetovascular Dystonia) is a sudden attack of anxiety and fear, which in fact have no rational basis. In other words, there is no real threat to human life or health. The symptomatology of the condition manifests itself both on the physical and psycho-emotional levels, having vegetative and somatic signs. According to ICD-10, a panic attack is included in the cluster of anxiety-phobic disorders and is a neurotic spectrum disorder.
In fact, the attack itself is not a disease, rather it is a complex of vegetative-somatic symptoms that are reversible.
Thus, a panic attack is primarily provoked by destruction in the work of the autonomic and CNS (central nervous) systems. That is why alcohol is an excellent trigger for adverse changes in the autonomic and vascular systems.
Symptoms
As noted above, the main symptom of panic disorder is a sharp attack of anxiety and intense fear, for which there is no rational cause. Unregulated fear arises unexpectedly. According to statistics, the attack itself reaches its critical point within a few minutes, and then systematically fades away.
Physiological signs of panic attacks
The body's reaction to panic attacks at the physiological (vegetative) level manifests itself in different aspects: for example, blood pressure may begin to jump, palpitations or tremors of the limbs may develop, asphyxia (a state of suffocation), pain in the chest cage, fever, sweating, dry mouth.
Some patients may also experience nausea, heartburn, and a burning sensation in the stomach area.
Anxiety, fear, intense excitement, bad unreasonable forebodings are symptoms of the emotional sphere. Also, against the background of taking alcohol, it can be accompanied by a vivid hallucinosis, which is also called "delirious tremens".
Panic attack and alcohol. Who is at risk?
The predominant risk group is people who are in a permanent stressful situation, trying to alleviate the owl's state of anxiety by taking alcohol. Often, a fairly stable stratum of the population gets here: business leaders, civil servants, financial workers, all those who bear a rather tangible burden of responsibility. Irregular working hours, lack of sleep, excess caffeine and nicotine, and just the same regular intake of alcohol for relaxation - all in a compartment leads to the development of panic conditions in middle age. As noted above, patients often report having their first attack while intoxicated.
Causes of panic attacks
Based on the above, we can say that one of the main causes influencing the development of panic is stressful and traumatic factors: social environment, increased anxiety, severe stress, highly responsible work, wrong lifestyle. Nevertheless, it is important to take into account the constitutional portrait of the individual, as well as genetic determinism. If there is no hereditary predisposition to this type of disorder, then most likely alcohol will not be a factor provoking the development of a panic attack.
Causes of panic attacks in alcoholics
Excessive alcohol consumption leads to a significant malfunction of the body and has a destructive effect on the central nervous system. Alcohol contains such dangerous components as fusel oils, the impact of which on the nervous system can lead to the most adverse consequences.
However, as noted above, the panic attack itself, as a condition, and alcohol are not directly related.
For some, the minimum dose (about 30 grams per day) will indeed be an antidepressant that helps stop the excessive production of adrenaline, which is the hormone of anxiety. And for others, such a small dose can be a poison, causing an imbalance between the conscious and subconscious "I". Alcohol in any case is a negative psychoactive substance that can saturate the brain with dopamine, and subsequently deplete the nervous system. It will take about two weeks to restore the natural level of this hormone.
Panic attacks after drinking alcohol
The underlying cause of this particular type of panic attack is alcohol. In an effort to calm down and improve mood, a person runs the risk of destabilizing the work of the autonomic and sympathetic nervous systems, the threat of delirium tremens and, as a result, a panic attack. Regular use of alcohol can reduce dopamine levels to critical levels, which is the trigger for the development of panic attacks. Initially, dopamine can cause euphoria for a short time and reduce feelings of anxiety and fear, but later, when the effect weakens, the body triggers a set of reactions that end in an attack.
It is this mechanism that pushes patients to the need to increase the dose.
Panic attacks from a long hangover
Long hangover can cause particularly severe attacks, this is due to the process of poisoning by residual substances and alcohol by-products. A hangover attack can cause animal fear and inexplicable anxiety in a person. Often, an attack can be associated with the patient's desire to stop drinking and a failed attempt to do so. An intrapersonal conflict develops against the background of an irresistible desire to drink and awareness of all the harmfulness of this process. If the constitutional type of personality is suspicious and anxious, then the attack acquires an emotional color, which leads to an increase in the feeling of fear.
Hangover panic attacks, how to get rid of them?
What can be done to stop an attack on your own?
The search for an effective remedy must begin with an understanding of the underlying cause of the anxiety attack.
In this case, we are talking about the poisoning of the body by the products of alcohol decay, thus, general detoxification of the body will help to cope with the disorder, which should begin with replenishing the water-salt balance. To do this, the patient must take at least 2-3 liters of fluid daily, including herbal teas and compotes. Alcohol intake during this period, even in small doses, is strictly prohibited.
Also, for faster recovery and replenishment of key substances and minerals, it makes sense to take a complex of vitamins. Vitamins C and B help to speed up metabolism and more quickly neutralize toxins from the body. Sometimes a thiamine injection is very helpful. Body-oriented practices, such as a contrast shower, will help to establish a psycho-emotional background and help the body activate recovery processes.
How to deal with drugs?
As for drug therapy and the use of auxiliary drugs, in this case it is not worth self-medicating, but it is better to contact a specialist in time, who will prescribe the appropriate complex.
At home, you can take Alco-Seltzer or regular aspirin to help relieve common hangover symptoms.
Panic attacks after alcohol: how to fight?
Alcohol addiction during panic attacks can significantly complicate the process of treatment and rehabilitation, which is why the best way is to contact a specialist in a timely manner. Diagnosis and identification of the causes of a panic attack is an important preliminary step that can only be carried out in a hospital. A competent specialist will conduct an examination and prescribe a comprehensive treatment, including both drug and psychotherapy. The drug complex may include taking tranquilizers or other drugs that are prescribed by a doctor in accordance with the individual parameters of the patient's body. It is important to remember that panic disorder can go from a temporary form to a chronic one, to which it is better not to bring it up. But in each case, therapy will have its own characteristics.
Help of a psychotherapist in case of attacks
Remember that a qualified consultation of a psychotherapist and a well-designed treatment course is fundamental to a successful outcome and overcoming the consequences of the disease.
The specialists of our clinic will not only conduct a comprehensive examination and prescribe the relevant treatment for a panic condition, but also conduct a professional rehabilitation course with a further effective rehabilitation and prevention program.
Why hangover anxiety occurs and what to do about it
January 3, 2020 Health
If after the next party you suffer from anxiety and memory lapses, this article is for you.
Alcohol calms the brain. It acts on gamma-aminobutyric acid (GABA) receptors, and they give a signal to slow down the activity of nerve cells. “So you become joyful and relaxed when you drink,” explains David Nutt, professor of neuropsychopharmacology at Imperial College London.
The first two drinks of alcohol put you in a blissful state of calm caused by GABA. When you get to your third or fourth drink, another brain-slowing process kicks in. Substances in alcohol reduce the activity of glutamate, the main excitatory neurotransmitter in the brain.
The less glutamate, the less anxiety, and vice versa. So when people get drunk, they don't worry about anything. In this state, it seems that life is beautiful, but do not rush to conclusions.
Soon the body fixes the imbalance of chemicals in the brain and tries to correct the situation. This is similar to the processes that occur when you eat a lot of sweets. To normalize blood sugar levels, the body produces a lot of insulin. But as soon as the sweetness eaten is digested, the accumulated hormone causes a sharp drop in glucose levels, which makes you want to eat.
The situation is similar with alcohol. The body tries to normalize the levels of GABA and glutamate.
Therefore, after heavy drinking, you will find an extremely low content of GABA and a jump in glutamate. This is what leads to anxiety. And also to convulsions, which often occur with a hangover. The brain needs a couple of days to return to normal. “If you've been drinking a lot for a long time, it can take weeks to recover,” Nutt says.
“And in alcoholics, changes in GABA levels are observed for years.”
These processes usually run while you are trying to sleep. “People who are drunk fall asleep quickly,” Nutt continues. “Their sleep is deeper than when they are sober, which explains the cases of involuntary urination and nightmares. After about four hours, breaking begins. The person wakes up trembling and nervous.”
However, the imbalance of GABA and glutamate is not the only problem. Alcohol also causes a small increase in norepinephrine. This hormone is involved in the fight-or-flight response. At first it suppresses stress, but then, on the contrary, increases it. So increased anxiety is a sign of norepinephrine release.
Another cause of hangover anxiety is the inability to remember what you said and did while you were drunk.
This is caused by an abnormal glutamate level. We need it to form memories. After the sixth or seventh glass of alcohol, glutamate receptors are blocked by ethanol, so you won't remember anything in the morning.
However, hangover anxiety does not affect everyone equally. The researchers asked healthy young adults how anxious they felt before and during drinking, as well as the morning after.
According to psychopharmacologist Celia Morgan, shy people are much more anxious the next morning. Perhaps this comes from the fact that their GABA levels are initially low. But it could also be a matter of psychology. Anxious people are usually more prone to obsessive thoughts about the past.
Unfortunately, there's not much you can do about it other than drink less. Take a painkiller in the morning so that your head does not bother you. And in any case, do not treat hangover anxiety with a new portion of alcohol. This is the path to addiction.
Try to get out of the vicious circle. “Before you drink in company, to feel more confident, imagine a hangover the next day,” says Morgan. "If you can't socialize without alcohol, you'll be stuck in this circle, and your hangover anxiety will only increase.
