The holiday season often brings festive gatherings and an increase in alcohol consumption, but for some, the aftermath can be more than just a hangover. Hangxiety, as it’s been dubbed, is the anxiety that follows heavy drinking.
“Anxiety is a common feeling when people drink too much,” said Dr. Elizabeth Bulat, a substance abuse specialist at Henry Ford Health. “For people who are already prone to depression and anxiety, alcohol can worsen symptoms of those conditions.”
This phenomenon is particularly tough for those already prone to anxiety or depression, as alcohol can worsen symptoms. Add to that the disruption of sleep, common after heavy drinking, and feelings of anxiety and depression can amplify.
Bulat explained what exactly hangxiety is and how to manage it as you celebrate this season.
Why hangxiety happens
When you drink alcohol, it dumps a large amount of dopamine into the pleasure center of the brain, which can make you feel good, but it’s short lived.
Hangxiety occurs due to a physiological change in the brain. When the relaxing effects of alcohol wear off, it triggers feelings of unease. Unfortunately, people who already experience anxiety and depression are even more likely to have anxiety after drinking.
This can lead to a cycle where people drink more to numb the anxiety, which puts them at risk for developing alcohol use disorder (AUD). Alcohol is often used to self-medicate anxiety, but this only perpetuates the problem.
Managing hangxiety
If you experience hangxiety during or after holiday parties, it’s important to be mindful of your drinking before heading to celebrate. Stick to the recommended limits -- one drink a day for women and two for men.
Drink responsibly and stay mindful of habits. If you feel your drinking is becoming a coping mechanism, it’s time to seek help.
Instead of reaching for more alcohol, practice mindfulness techniques. Focus on how your body feels both while drinking and after. When feelings of anxiety rise, try healthy alternatives like meditation, deep breathing or a brisk walk. These strategies help you center yourself without relying on alcohol to self-soothe.
Seek help if needed
If hangxiety becomes a recurring issue or you find yourself drinking to cope, it’s essential to talk to a doctor. Doctors use therapy, medication and lifestyle changes to help patients manage anxiety and alcohol use disorder.
Taking steps now can help you enjoy the season and beyond with a healthier, more balanced mindset.
Stay mindful, drink responsibly and focus on wellness this holiday season.
To find a doctor or therapist at Henry Ford, visit henryford.com or call 800-436-7936.