Hangxiety: The not-so-fun aftermath of a night well-spent. Discover its meaning, causes, symptoms, and coping tips in this blog.

Have you ever woken up after a night of indulging in a few drinks with friends, only to be greeted by an overwhelming sense of unease and dread? That familiar feeling of anxiety that lingers like an unwanted guest, lurking in the corners of your mind, is what experts now refer to as “Hangxiety.” Beyond Hangxiety, there exists a realm of drinking behavior that falls into a hazy boundary, neither fitting the clear lines of social drinking nor the severity of alcohol use disorder. This middle ground is often referred to as “gray area drinking”. 

What is gray area drinking?

Gray area drinking, much like the ambiguities we encounter in life, lacks clear boundaries; it resides in a hazy zone between moderate drinking and hitting rock bottom. 

Gray area drinkers differ from those with a physical dependency on alcohol, as they consume alcohol by choice rather than to evade withdrawal symptoms. They do not perceive themselves as having alcohol use disorder and believe they can quit whenever they please. However, the challenge arises when they question the necessity of stopping altogether, considering they do not have a physical dependency. As a result, they might stop drinking temporarily but frequently find themselves picking up the habit again.

Initially, individuals within the gray area of drinking tend to identify themselves as social drinkers. If you’re curious to understand the characteristics of social drinkers and determine if you belong to this group, read on as we explore the different types of drinkers in the following section. 

What are the differences between social drinkers, problem drinkers, and alcoholics?

1. Social Drinkers

Social drinkers are individuals who engage in low-risk drinking patterns. For females, low-risk drinking typically means consuming no more than 7 drinks per week and no more than 3 drinks per sitting. For males, it involves consuming no more than 14 drinks per week and no more than 4 drinks per day. Social drinkers generally consume alcohol responsibly and do not experience significant negative consequences as a result of their drinking.

2. Problem Drinkers

Problem drinkers exhibit noticeable differences in their drinking habits when compared to both social drinkers and alcoholics. When confronted with compelling reasons to cut back on their alcohol consumption (such as experiencing negative drinking consequences, debilitating hangovers, or becoming parents), problem drinkers are capable of self-correcting and returning to a low-risk drinking pattern. While they may encounter occasional periods of excessive drinking, they can, for the most part, moderate their drinking behavior.

3. Alcoholics

Alcoholics face a distinct struggle in moderating their drinking, despite numerous reasons to do so. They might receive multiple incentives to cut back, yet they find it challenging to permanently adjust their drinking habits. Although alcoholics might occasionally have episodes of low-risk drinking, they inevitably return to their alcoholic drinking patterns. This inability to sustain long-term moderation sets them apart from both social and problem drinkers, indicating a more serious issue with alcohol dependence.

What Are The Signs Of Hangxiety?

Hangxiety is not an official diagnosis but a shared experience. It shares similarities with general anxiety symptoms, except it occurs specifically after drinking. Here are some relatable examples to help you recognize its presence:

• Constant Inner Dialogue: Whether you find yourself constantly thinking about the next drink or regretting the previous one, a persistent internal conversation about your drinking habits can be a sign of Hangxiety.

• Anxiety Coupled with Physical Effects: Following a night of drinking, you may experience anxiety along with the physical discomforts of a hangover, such as nausea, headaches, fatigue, stomach pain, and more.

• Increased Tolerance or Blackouts: If you notice that you need more alcohol to achieve the desired effect or have experienced blackouts from excessive drinking, these could be signs of Hangxiety.

• Heightened Emotions and Relationship Strain: Hangxiety can lead to heightened emotions, difficulty with sexual performance, and increased arguments or tension in your relationships.

• Overthinking About Drinking: If you find yourself constantly preoccupied with questions about your drinking patterns and how they impact your life, it may be a sign of Hangxiety.

• Lack of Energy and Guilt/Shame: Feeling drained of energy and motivation in your daily life, accompanied by guilt or shame about your drinking habits, could indicate Hangxiety.

• Memory Loss: Experiencing gaps in your memory, particularly related to how much you drank, might also be a sign of Hangxiety.

If you resonate with any of these signs, it’s essential to take a closer look at your relationship with alcohol and consider seeking support or making positive changes to achieve a healthier and more balanced lifestyle.

What Causes Hangxiety?

Hangxiety does not hold an official designation as a clinical diagnosis; rather, it has emerged as a colloquial term widely used to depict the shared experience of post-alcohol anxiety.  The root cause of Hangxiety can be attributed to alcohol’s impact on the brain. Here’s how it happens:

1. Alcohol’s Influence on GABA Receptors: Alcohol acts as a stimulant for GABA receptors in the brain, similar to anti-anxiety medications like Xanax and Valium.

2. Temporary Anxiety Reduction: When alcohol is consumed, it leads to a decrease in anxiety, making individuals feel more relaxed.

3. Excessive Alcohol Consumption: Consuming high amounts of alcohol causes a substantial suppression of the brain’s anxiety circuits.

4. Rapid Alcohol Elimination: As alcohol quickly exits the system, a rebound effect occurs in the anxiety circuits, causing them to become hyperactive.

5. Seeking Equilibrium: The anxiety circuits try to find a balance after being intensely suppressed, leading to heightened feelings of anxiety post-alcohol consumption, hence “Hangxiety.”

How To Cope With “Hangxiety”

1. Ask Yourself Honest Questions. 

When dealing with Hangxiety, it’s crucial to take a reflective approach and examine the circumstances surrounding your drinking habits. Take some time for self-reflection and ask yourself honest questions about your drinking patterns. Consider whether there have been any recent changes in your drinking habits and what might have triggered these changes. Are you using alcohol as a coping mechanism for stress or anxiety? Or is it simply a habit formed over time?

2. Set Aside Time for Reflection. 

Find a quiet space and allocate some uninterrupted time for this exercise. Clear your mind and prepare to honestly assess the pros and cons of your drinking habits. Use the pros and cons list to envision the potential consequences of continuing your current drinking patterns versus making changes. Imagine how your life would be affected positively if you reduced or modified your alcohol consumption. Continue journaling periodically to track your progress, reassess your pros and cons, and reinforce your commitment to positive changes.

3. Introducing Mindfulness Into Your Drinking Habits. 

Before you start drinking, take a moment to set your intentions. Consider why you are drinking and what you hope to achieve from the experience. This simple practice helps you become more aware of your motivations. Mindful drinking involves pacing yourself and savoring each sip. Avoid rushing or mindlessly consuming alcohol. Slow down and appreciate the taste and experience.

4. Consider Alcohol-Free Periods.

Taking a break from alcohol can offer numerous benefits for your mental, physical, and emotional well-being. Consider participating in a sobriety challenge like Dry January or Sober October to experience the positive changes that come with temporary abstinence.  Here are some differences you may notice when you take time off from drinking:

• Reduced Hangxiety: With alcohol out of the picture, you can expect a significant reduction in Hangxiety as the rebound anxiety from drinking subsides.

• Better Sleep: Sobriety often leads to improved sleep patterns, resulting in better rest and overall sleep quality.

• More Energy: You may notice an uptick in your energy levels when alcohol is not part of your routine.

• Better Overall Health: Sobriety can have positive effects on your body, mind, and spirit, contributing to overall improved health.

Embrace the power of knowledge and self-awareness, and may your path toward well-being be filled with insight, resilience, and joy. Remember, you are not alone, and there is a vast community of support to accompany you on this transformative journey.