These Types Of Alcohol Are Most Likely To Cause Hangxiety, According To Mental Health Expert

We've all been there: you're out, and you feel so ashamed and anxious that you can't even look out from under your blanket. You may not have done anything particularly embarrassing the night before, but you still get that overwhelming sense of dread when you have to face the outside world.

You might not be aware of what's going on or why if, like many others, you wake up feeling this way after a night of binge drinking. It's basically referred to as "Hangxiety," a hybrid of severe anxiety following heavy alcohol consumption (some varieties of alcohol) and a hangover.

While all alcohol will cause some damage the next morning, some, according to mental health professionals, are more prone to inducing anxiety than others. Lisa Gunn, the Mental Health Prevention Lead at Nuffield Health, explained why we experience these feelings after consuming alcohol and which drinks to avoid if you don't want anxiety to keep you confined to bed.

She clarified that although alcohol is a depressant by definition and would initially make you feel calmer, it actually has a "rebound effect" that causes your anxiety to rise later on.

“This is partly because alcohol disrupts the balance of neurotransmitters and chemical messengers in the brain,” she said.

All alcohol will cause some damage, but some are known to exacerbate the effects even worse.

The GABA chemical in your brain, which normally promotes relaxation, is disrupted by this upheaval, making you feel more agitated and nervous. Gunn revealed that consuming alcoholic beverages can raise blood alcohol levels, which "may contribute to more pronounced rebound anxiety" the following morning.

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Given that it contains tyramine and histamine, two substances that can create anxiety, red wine may rank highest on the list of the worst types of alcohol to consume. Cocktails are another thing you should avoid in the morning if you want to maintain your composure, as these high-sugar beverages frequently elevate blood sugar and alcohol levels, resulting in sudden bursts of energy.

Fortunately, some alcohol, like beer, may leave your brain feeling a little bit better the next day. Beer and lager with low amounts of alcohol have a lower chance of negatively impacting your mental health.

Understanding Hangxiety

According to Dr. Amy Cuddy, a social psychologist and author, feelings of anxiety after drinking are often linked to a phenomenon she describes as 'social anxiety amplification.' This occurs when alcohol lowers inhibitions but later exposes underlying insecurities that can lead to feelings of shame and regret.

Dr. Cuddy suggests that mindfulness practices, such as deep breathing and self-compassion exercises, can effectively mitigate these feelings. By focusing on the present moment and being kind to ourselves, we can combat the negative self-talk that often accompanies hangxiety.

Alcohol disrupts the balance of neurotransmitters and chemical messengers in the brain.

Additionally, Gunn noted that drinking alcohol in public to calm one's nerves as a social anxiety sufferer is likely to exacerbate one's symptoms.

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According to Priory Group, a center that assists individuals and families dealing with alcoholism and addiction, you can try these self-care tips if you're currently confined to bed after a night out and feeling restless, sick, with a racing heart and sweaty hands. Get plenty of rest, drink a lot of water, and try to consume bland, simple foods.

You can also talk to your friends about what scared you last night, go for a walk in the fresh air, or take a good, relaxing bath. Most likely, all you did was enjoy yourself along with everyone else, with nothing particularly awkward to report.

Above all, try not to be too hard on yourself.

Notably, Dr. Laurie Santos, a psychology professor at Yale, emphasizes that hangxiety is a common reaction due to alcohol's impact on neurotransmitters like serotonin. When these chemicals are disrupted, feelings of anxiety can increase drastically.

To manage these feelings, Dr. Santos recommends developing a healthy relationship with alcohol. This includes setting limits on consumption and incorporating alcohol-free days into your week. By prioritizing mental health, individuals can reduce the likelihood of experiencing hangxiety in the future.

Research-Based Understanding

In conclusion, understanding the complex interplay between alcohol and anxiety can empower individuals to make better choices regarding their drinking habits. Research from the National Institute of Mental Health highlights that adopting healthier coping strategies and practicing mindfulness can significantly reduce anxiety symptoms associated with hangover experiences.

Experts like Dr. Cuddy and Dr. Santos underscore the importance of self-compassion and setting boundaries with alcohol. By implementing these strategies, individuals can navigate social situations more confidently and maintain their mental well-being.