Hangxiety: 6 Steps to Ditch Your Unwelcome New Year’s Guest

We’ve all been there. A night filled with laughter, good company, and a few too many drinks. But as the sun rises and reality starts to kick in, an unwelcome visitor arrives: hangxiety. Hangxiety, the dreadful combination of a hangover and anxiety, can turn what was a joyous occasion into a daunting and overwhelming experience. In this blog post, we’ll explore the causes, effects, and coping strategies for dealing with hangxiety, so you can navigate the aftermath of a night of fun with grace and self-care.

Understanding Hangxiety

Hangxiety- a portmanteau of hangover and anxiety- refers to the heightened sense of anxiety or unease that many people experience after a night of heavy drinking. While it’s normal to feel a bit under-the-weather the morning after, hangxiety takes it to another level, often accompanied by feelings of guilt, self-doubt, and even panic. It’s as if the enjoyable moments from the night before become clouded by a thick fog of worry and distress.

Causes of Hangxiety

Alcohol is a depressant that affects the balance of neurotransmitters in the brain, such as serotonin and GABA, which play a crucial role in regulating mood. Excessive alcohol consumption disrupts these chemicals, leading to feelings of anxiety and depression.  Alcohol is also a diuretic, which means it causes increased urination and dehydration. Dehydration can contribute to headaches, fatigue, and irritability, exacerbating feelings of anxiety. Additionally, alcohol interferes with REM sleep, the restorative phase of the sleep cycle, leaving you feeling groggy and mentally drained.

Hangxiety often arises from the regret and self-judgment we experience after a night of indulgence. Comparing ourselves to others, feeling embarrassed about our behavior, or worrying about how we might have come across can intensify feelings of anxiety.

“Breathe darling. This is just a chapter. It’s not your whole story.” – S.C. Lourie

Six Steps to Alleviate Hangxiety

1. Hydration and Nourishment: Begin your day by replenishing your body with water to combat dehydration. Eating a balanced meal rich in nutrients will provide the energy you need to recover physically and mentally.
2. Gentle Exercise: Engaging in light exercise, such as a walk or yoga, can help boost endorphins, release tension, and clear your mind. Exercise is known to have mood-lifting effects and can be a natural antidote to anxiety.
3. Practice Self-Compassion: Be kind to yourself and remember that everyone makes mistakes. Instead of dwelling on negative thoughts, practice self-compassion by acknowledging your emotions without judgment. Remind yourself that the feelings you’re experiencing are temporary and that it’s normal to have off days.
4. Reach Out to Supportive Friends: Sharing your feelings with trusted friends or loved ones can provide immense relief. They can offer support, reassurance, and a fresh perspective, reminding you that you’re not alone in your experience.
5. Mindfulness and Relaxation Techniques: Engage in mindfulness practices, such as deep breathing exercises, meditation, or journaling, to ground yourself in the present moment. These techniques can help quiet the anxious thoughts and bring about a sense of calm.
6. Establish Healthy Drinking Habits: Reflect on your relationship with alcohol and consider adopting healthier drinking habits. Moderation, pacing yourself, and knowing your limits can help prevent the overwhelming effects of hangxiety.

Hangxiety may be an unwelcome guest, but it doesn’t have to dominate your New Year. By understanding the causes and implementing coping strategies, you can effectively navigate the aftermath of a night of fun without being consumed by anxiety. Remember that self-care and self-compassion are key. Embrace the opportunity to learn from your experience, and use what you’ve learned as a springboard to enhance your wellbeing.

Happy New Year!