Why You Feel Anxiety After Drinking

Ah, the infamous “hangxiety.” If you’ve ever woken up after a night of drinking with your heart racing, stomach turning, and a sense of impending doom you can’t shake, you’re definitely not alone. That weird feeling of anxiety after drinking isn’t just in your head it’s a real thing, and it’s surprisingly common. I’ve experienced it more than a few times myself, and let me tell you, nothing ruins a good brunch like fighting off a mini existential crisis while nursing a mimosa.

Why You Feel Anxiety After Drinking  

But why does it happen? You’d think alcohol, which is known for its relaxing, stress-reducing qualities, would help calm your nerves, right? Well, it does, at first. But once the buzz wears off, the after-effects can hit hard. Let’s dive into the reasons why you might feel anxious after drinking and what you can do about it.

The Science Behind “Hangxiety”

To understand why alcohol can cause anxiety, you’ve got to know a little about how it works in the brain. Basically, alcohol is a central nervous system depressant  . When you drink, it increases the activity of a neurotransmitter called GABA (gamma-aminobutyric acid), which slows down brain activity and helps you feel calm and relaxed. It also reduces the activity of glutamate  , which is a neurotransmitter that generally speeds things up and helps with brain function. In simple terms: when you're drinking, your brain gets a temporary break from all the usual stress and stimulation.

Sounds good so far, right? Well, the problem starts when the alcohol leaves your system. After the alcohol wears off, your body starts working overtime to bring things back to normal. Your brain, which has been chilling out for a few hours thanks to that extra GABA and reduced glutamate, suddenly tries to “balance” itself out. And when it overcompensates, glutamate spikes  leaving your brain in a hyperactive state, which can lead to feelings of anxiety, restlessness, and even panic.

Alcohol Disrupts Your Sleep

Now, I don’t know about you, but I always sleep like a baby after a couple of drinks. At least, that’s how it feels in the moment. But the truth is, alcohol disrupts your sleep cycle  . Sure, it might help you fall asleep faster, but it messes with your REM (rapid eye movement) sleep, which is the restorative phase your brain needs to function properly.

Ever woken up in the middle of the night after drinking, totally wide awake, and unable to get back to sleep? That’s alcohol messing with your brain’s ability to maintain healthy sleep patterns. And the thing is, poor sleep is directly linked to anxiety  . If your brain doesn’t get enough deep, restful sleep, it’s much more likely to go into panic mode the next day. In my experience, even a few glasses of wine can be enough to wreck my sleep for the night and leave me feeling extra on edge the next day.

Dehydration and Anxiety

Another big reason you might feel anxious after drinking is dehydration. Alcohol is a diuretic, meaning it makes you pee more often, which leads to dehydration if you’re not careful. Dehydration affects your body and brain in a bunch of ways, one of which is causing increased heart rate, dizziness, and you guessed it anxiety.

I once spent a whole afternoon freaking out after a night of heavy drinking because my heart just wouldn’t stop pounding. Turns out, I was super dehydrated. After chugging a few bottles of water, I felt way better, but it really drove home how closely dehydration and anxiety are connected.

Blood Sugar Rollercoaster

Alcohol also has a sneaky way of messing with your blood sugar levels  . When you drink, your liver is too busy metabolizing the alcohol to properly regulate your blood sugar. This can lead to a drop in glucose levels, causing hypoglycemia  , or low blood sugar. Hypoglycemia is notorious for causing symptoms like shakiness, confusion, and surprise! anxiety.

For me, this part of hangxiety usually hits in the middle of the night or the next morning. I wake up feeling jittery, my hands are shaking, and I can’t seem to get out of that panicky headspace. Grabbing a snack usually helps, but it’s a good reminder that alcohol really messes with your body in more ways than one.

Emotional Fallout from the Night Before

Let’s not forget the psychological aspect of why you might feel anxious after drinking. Alcohol lowers your inhibitions, which can be fun in the moment but can also lead to doing or saying things you might regret. This is where the “Sunday Scaries” really come into play. You might find yourself replaying conversations or moments from the night before, wondering if you embarrassed yourself, offended someone, or acted out of character.

I can’t tell you how many times I’ve laid in bed the morning after a party, cringing at something I said or did. Even if everything was totally fine, alcohol makes it easier to second-guess yourself, and that self-doubt feeds into the anxiety. It’s like your brain is searching for something to worry about, and it always seems to find it.

Your Body and Brain Are Overwhelmed

Finally, there’s the simple fact that alcohol puts a lot of stress on your body and brain  . Your liver is working overtime to process the alcohol, your brain chemistry is out of whack, and your body is trying to recover from dehydration, poor sleep, and low blood sugar. It’s no wonder you feel anxious your system is completely overwhelmed!

It’s like running a marathon and then wondering why your legs are sore. Drinking might feel relaxing at the time, but the toll it takes on your body can leave you feeling on edge and anxious once the fun wears off.

How to Deal with Anxiety After Drinking

So, now that we know why drinking can lead to anxiety, the next question is: What can you do about it?

Stay Hydrated  : This is a big one. Make sure you’re drinking water throughout the night, not just the next morning. Alcohol dehydrates you, and dehydration fuels anxiety. A good rule of thumb is to drink a glass of water between each alcoholic drink.

Eat Before and After Drinking  : Eating a balanced meal before you start drinking can help regulate your blood sugar, and having a small snack afterward can prevent those dreaded sugar crashes. Something with protein and healthy fats is ideal, like nuts, yogurt, or a sandwich.

Limit Your Drinks  : This one is easier said than done, but moderation is key. The more alcohol you consume, the more your brain chemistry is going to be thrown off, which means more anxiety later on. If you know you’re prone to hangxiety, try cutting back a little and see if it makes a difference.

Get Rest  : Alcohol messes with your sleep, so try to catch up on rest where you can. Maybe it means taking it easy the next day or sneaking in a nap. The better rested you are, the less anxious you’ll feel.

Take It Easy on Yourself  : Remember, alcohol lowers your inhibitions, so if you’re feeling embarrassed or regretful about something that happened, try to cut yourself some slack. We’ve all been there. You don’t need to spiral into a panic over what you might have said or done chances are, it wasn’t as bad as you think.

Consider Alternatives  : If you find that alcohol consistently leaves you feeling anxious, it might be worth exploring alternatives. Low-alcohol or non-alcoholic beverages are becoming more popular and can give you the social experience without the aftereffects. I’ve recently started exploring mocktails when I’m out with friends, and they’ve been a great way to still feel part of the fun without the next-day dread.

Conclusion: It’s All About Balance

At the end of the day, feeling anxiety after drinking is normal, but it doesn’t have to be something you just live with. Understanding the causes whether it’s your brain’s chemistry, dehydration, or simply regretting what you said to your coworker at happy hour can help you take steps to reduce the impact. And let’s be real, sometimes it’s just about knowing your limits and sticking to them.

So next time you’re sipping that glass of wine or enjoying a night out, remember to take care of yourself. Drink some water, grab a snack, and don’t let the hangxiety get the best of you!

Share this post