Ever experienced anxiety during a hangover? Has having a few drinks and letting your hair down led to feeling like a total letdown? If so, turns out you’re not alone. There’s even a name for it: “hangxiety”. As a neuroscientist, I’ve dived into the science behind this phenomenon and am here to share why it happens and how you can tackle it head-on
What’s the science behind hangxiety?
As if the physical symptoms of a hangover aren’t bad enough, the headaches, nausea, and tiredness, it’s also common to experience mental symptoms associated with anxiety, which include stress and repetitive worried thoughts.
What does alcohol do to our brain?
The reason behind hangxiety lies in the chemical effects that alcohol has on our brains. Alcohol does a lot of things, but one of the primary ways it alters our conscious experience is by activating a neurotransmitter called GABA.
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GABA acts like a chemical messenger telling other brain cells to quiet down and stop doing their normal job. This includes reduced activity in a brain region called the amygdala, which is our fear and stress centre. That’s why when we drink, we can feel less stressed, more relaxed, and more inclined to do things we wouldn’t normally do. We’ve all been there: did I really send that risky text, I couldn’t possibly have been dancing on a table in front of everyone.
What is a hangover?
The brain always tries to restore balance (scientists call this process homeostasis). In simple terms, what goes up must come down.
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When the brain notices the GABA system becoming overly active due to alcohol intoxication, it downregulates it. Unfortunately, this downregulation persists into the next day, meaning all the worries that drifted away while GABA was suppressing them are now in overdrive once the effects of alcohol wear off. This also means that when we’re hungover we have increased amygdala activity, and therefore increased experiences of stress and anxiety.
What’s worse, the more alcohol you drink, the more likely you are to do things you wouldn’t normally do. Add to that alcohol’s ability to erase memories, and you might wake up with a sense of regret or unease, unsure about what happened the night before.
Finally, alcohol’s aftereffects include an increased heart rate, which the brain interprets as anxiety. This process, called bottom-up processing, means your body’s physical sensations influence your mental state.
How to prevent hangxiety
You may have guessed it, but drinking less or no alcohol significantly reduces hangxiety. While that’s easier said than done, here are some strategies to help:
Set limits
Before heading out, decide how much you want to drink. Try alternating alcoholic beverages with non-alcoholic options or water to pace yourself and stay hydrated.
Awareness is key
Understand that hangxiety is a natural consequence of brain function, not a reflection of your worth. Being aware of this can help you be kinder to yourself and resist believing negative thoughts.
Practice the ‘5 senses meditation’
This quick mindfulness exercise can help interrupt anxious thought cycles. Focus on what you can see, hear, taste, smell, and physically feel to ground yourself in the present moment rather than ruminating thoughts.
Avoid using alcohol as a sleep aid
While alcohol might help you fall asleep faster, it disrupts the quality of your sleep, leaving you feeling worse and less able to regulate emotions the next day. Prioritise good sleep hygiene instead.
Seek professional support
If anxiety is impacting you, there are many effective strategies and treatments out there. Consider consulting a GP, psychologist, psychiatrist, or counsellor.
Can exercise help my hangover?
While there aren’t specific studies on exercise and hangxiety, plenty of research shows that exercise can reduce anxiety in general. The best evidence points to moderate cardio type exercise to reduce anxiety: think walking and swimming. Beware though, some high-intensity exercises can actually lead to the release of stress hormones like cortisol, which can increase energy but have the potential to worsen anxiety.
The art and science of mindful drinking
Hangxiety may feel overwhelming but understanding the science behind it can empower you to take control.
By drinking mindfully, practicing self-care, and seeking support when needed, you can reduce both the frequency and intensity of these unpleasant experiences.
Dr Hayley North is a neuroscientist and founder of Understand Your Brain, where she transforms cutting-edge neuroscience into practical strategies for better mental health and wellbeing in the workplace. Through workshops and programs, she helps individuals and organisations reduce stress, build resilience, and create lasting change.
