1. Mild Detoxification
Many hangover symptoms arise due to detoxification, the physical process of ridding the body of toxic chemicals caused by alcohol consumption. Enzymes, mainly in the liver, metabolize (break down) alcohol, releasing a poisonous byproduct called acetaldehyde. This causes oxidative stress (an imbalance between helpful antioxidants and harmful free radicals that can lead to disease), marked by excess toxins in the body.
2. Brain Changes
Hangover anxiety can also arise as the brain adjusts to the mental effects of alcohol. Drinking floods the brain with the neurotransmitter (brain chemical) gamma-aminobutyric acid (GABA), which contributes to feelings of short-term relaxation. It also inhibits another neurotransmitter, glutamate, which regulates mood.
3. Sleep Disruption
Poor or limited sleep causes grogginess and irritability, which can lead to feelings of depression or anxiety. Although alcohol makes you fall asleep faster, it interrupts your natural sleep-wake cycle (or circadian rhythm). Alcohol dramatically impacts the quality and quantity of rest you get, further contributing to hangover symptoms.
4. Mineral Depletion
Alcohol impacts your intestines’ ability to absorb certain nutrients, leading to shortfalls in zinc, selenium, potassium, iron, and magnesium. Heavy drinking and alcohol use disorder (AUD) can lead to nutritional deficiencies, which are associated with a range of hangover symptoms, including fatigue, weakness, and drowsiness.
Benefits of Cutting Back or Quitting Alcohol
There are several benefits to stopping or significantly cutting down on alcohol if you have an anxiety disorder. These include:
- No more hangover anxiety: Stopping drinking means no more morning-after regret, panic, or worry, which can trigger anxiety attack symptoms.
- Focus: Quitting alcohol can free you from distraction and allow you the mental space to focus on developing strategies for managing the anxiety disorder.
- New habits: Stopping drinking can allow you to develop new, healthier means of coping with stress or anxiety, such as yoga, light exercise, or taking walks.
- Healthy body and mind: Stopping alcohol boosts overall health and can help prevent disease. Improving your physical health can affect your mental health and reduce anxiety.
Tips to Cut Down on How Much You Drink
Even if your goal isn’t to quit drinking altogether, there are many good reasons to curb your drinking. Here are some tips that may help:
- Establish limits: Determine how much you’re currently drinking and consider a healthier target. Set aside certain days and times when you can drink, and limit what you have.
- Count your drinks: When you do drink, make sure you stick to your limits. Learn a "standard" drink (roughly one pint of beer, glass of wine, or shot of liquor) and how strong your drinks are. Keep track of how many you’re having.
- Take on triggers: There may be certain places or people in your life that "trigger" your drinking; identify these and work to avoid them. This may mean getting rid of alcohol at home or choosing lunch or a hike with a friend group instead of happy hour.
- Find support: If you’re making a change, like quitting or slowing your drinking, let your loved ones, family, or supportive friends know. They can lend an ear, offer advice, or support you. If you’re struggling, talk to your healthcare provider.
Summary
Some people experience anxiety or panic attacks along with their hangovers the day after consuming too much alcohol. This hangover anxiety, or "hangxiety," can arise for many reasons, including mild withdrawal from alcohol, interrupted sleep, poor dietary choices, and shame or regret. Though drinking can temporarily blunt feelings of anxiety, this isn’t a suitable method to manage anxiety (or any mental health condition). It can lead to dangerous health effects and make symptoms worse. Quitting alcohol can prevent anxiety and give you the space to develop healthy means of managing your condition.
