It's a common yet rarely discussed phenomenon - experiencing waves of anxiety in the days after an evening of drinking alcohol. Known as “hangxiety” or “hangover anxiety,” this emotional aftereffect can leave you feeling on edge, stressed, and unable to relax even once the headache passes. So what causes anxiety days after drinking, and how can you manage these symptoms?
Although alcohol is itself a depressant, its aftermath can induce rebound anxiety. Drinking interferes with neurotransmitters in the brain that regulate mood, particularly GABA which has a calming effect. Once the alcohol wears off, decreased GABA can then lead to feelings of nervousness and jumpiness. Alcohol also disrupts sleep cycles, so anxiety the next day may stem partly from fatigue.
Hormonal changes after drinking also play a role. Drinking triggers the release of more adrenaline. As adrenaline withdraws, it leaves you vulnerable to anxieties. Dehydration from alcohol also elevates cortisol, the stress hormone. High cortisol exacerbates uneasiness and perceived threats.
Underlying worries that alcohol temporarily muted can also reemerge stronger once you are sober. Called “rebound anxiety,” this rush of fear or dread requires recovery time. Be patient with yourself and avoid drinking excessively to control anxiety. This only prolongs the cycle.
To manage anxiety days after drinking, replenish nutrients, rehydrate, and rest. Light exercise, meditation, and breathing exercises can also recalibrate your mindset. Most importantly, acknowledge how alcohol may be impacting your mental health. Listen to your mind and body, and make self-care a priority after drinking.
