"Hangxiety" what it is, plus three ways to manage and prevent it

It's the Christmas season and social engagements go through the roof. Going for a couple of drinks can turn into several and before we know it, it's the next day and the hangover starts to creep in. Whilst many of us are aware of the physical symptoms of a hangover…groggy, headache, nausea and maybe a bit off balance, the lesser known term, hangxiety kicks in.

What is hangxiety?

Hangxiety is hangover-related anxiety and essentially feelings of anxiety during a hangover. It also includes feelings of shame and catastrophising thoughts about the night before. Stress can increase when trying to piece the night together (and sometimes belongings), with fear seeping in of what is known or not know to have been said or done. Because alcohol interferes with the brain, it reduces our ability to think straight or act rationally, this lowers inhibitions, making us feel more confident and this is what can make us say or do something that we may come to regret.

Who experiences it and what causes it?

Whilst hangxiety isn't a formal term, it is reported that 12% of people with a hangover experience hangxiety. It is thought those who experience anxiety in general are likely to experience hangxiety - this was my experience. After my Mum passed away quite suddenly in my 20s, I begin battling with anxiety and insomnia, until I was 41 and decided to stop drinking. Hangxiety played a huge part in my decision. I can now see that I sometimes drank to help me avoid insomnia and anxiety. I would also have catastrophising thoughts that I would cause myself psychological harm and go mental, like my Mum (this is the first time I've publicly shared this!). I had no idea I was feeding a viscous cycle. Using alcohol to self sooth is known as a maladaptive way of coping and mechanism commonly used People who describe themselves as shy or have social anxiety, can also use alcohol to help them be more sociable and then the next day have increased levels of anxiety.

Alcohol causes our brains to release dopamine into our system. This is why we have feelings of eurphoria. But what goes up, must come down. The body the next day, is not only coping with the drop of this feel good drug, but also processing alcohol, which is putting your body under physiological stress. This processing can increase our cortisol levels (stress hormone), blood pressure and heart rate, which is also what happens during anxiety.

??Alcohol use can lead to poor mental and physical health

??Poor mental health can lead to alcohol use

??The relationship between mental health and alcohol use is significant

DrinkAware's research tells us that it's impacting team dynamics with:

?? 9% feel under pressure from work colleagues to drink and 4% been pressured from their manager

??31% of people have gone to work with a hangover and 7% under the influence

??20% of people working with someone under teh influence said it made them "feel more stressed"

What to do during an hangxiety attack?

If you're reading this and you're in an hangxiety attack, here are three things you can do:

??Take slow and deep breaths - do this using a calming breathing technique. One example is square breathing. Whilst taking a slow and deep breath in, count to four. Hold your breath for a count of four. Breath out for a count of four and hold for a count of four. Start over...until you get a sense of calmness. This technique helps to quieten and distract the mind, calms your nervous system and decreases stress in your body.

?? Eat something wholesome and hydrate - avoid caffeine and junk food. Reaching for something stodgy feels like the best thing to do for recovery, but it isn't. Your mind and body will be happier with something that is a combination of carbs, protein and good fats. The human system is complex, but keep it simple with pasta, toast or a bagel with peanut butter.

?? Move your body - exercise is proven to improve your mood. But don't go for a high intensity class nor anything that's going to make you sweat profusely as it will put more pressure on your body. Think low impact and again keep it simple with a 15 minute cycle, one mile jog or a walk. Or a swim if you have access.

How to prevent hangxiety?

There are more, but here are just three ways to help prevent hangxiety:

??Three is the magic number - give yourself permission to have three drinks. Mix up your night with non-alcoholic drinks, there's an array of amazing drinks out there now and hey, water is still free!. The reason why three is important is because more than three is known to impact balance and speech.

??Increase your awareness and become a mindful drinker - use the power of three but then take it to the next level to be aware of what you're drinking, when and how quickly. Really take note and be present. Avoid getting into rounds so your speed of drinking isn't impacted by others. Before you go out, decide what it is from your night/day out.

??Eat a wholesome meal - we know going out on an empty stomach isn't good for us. But eating food that includes good fats and protein means that food stays in your stomach for longer. This isn't permission not a technique to drink more.

Most importantly, find a way to be kind to yourself. Berating yourself can exasperate feelings of anxiety. You can't change the past, but you can make choices for your future. If you feel you need to, talk to someone you feel you can trust. Take each day as it comes and by being aware is a big step towards making changes you want and need to support you. Try not to beat yourself up if your feeling bad again the day after the night before. Be kind to yourself and remember that everyday is a new opportunity for you to decide to do something differently. No one is perfect in this world.

I hope by creating awareness of hangxiety and bringing in some of my own experience it can directly help others who experience it. But also help people who are managing people or those with family or friends who are experiencing it. Workplace culture and stigma around alcohol is preventing an open and effective dialogue!