{"id":4286,"date":"2022-06-10T16:00:00","date_gmt":"2022-06-10T16:00:00","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=4286"},"modified":"2022-06-10T17:31:07","modified_gmt":"2022-06-10T17:31:07","slug":"how-to-overcome-hangxiety-after-a-night-out","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-overcome-hangxiety-after-a-night-out\/","title":{"rendered":"How to Overcome \u201cHangxiety\u201d After a Night Out"},"content":{"rendered":"
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Everyone deserves to let loose and have a fun night out every so often. But if your fun night out includes tossing back a few cocktails, there\u2019s a chance that you may wake up the next day with a hangover\u2014and with the post-drinking anxiety, better known as \u201changxiety\u201d, that goes along with it.<\/p>\n

If you\u2019ve ever woken up with a case of hangxiety, you know that it can completely ruin your day. So the question is, how can you overcome hangxiety after a night out, and start feeling better as soon as possible?<\/p>\n

What is hangxiety, and what causes it?<\/h2>\n

First, let\u2019s quickly cover what, exactly, hangxiety is\u2014and what\u2019s happening in your brain and body that causes it.<\/p>\n

Hangxiety refers to the experience of anxiety many people have after a night of moderate or heavy drinking\u2014and it\u2019s a byproduct of a hangover. In addition to anxiety, \u201c[hangover] symptoms can include fatigue, severe headache, poor coordination, difficulties concentrating, and generalized malaise,\u201d says board-certified addiction medicine specialist Dr. James Pratty, MD, Medical Director of Psychiatry and Behavioral Health for health plan Brand New Day.<\/p>\n

There are a few things happening that contribute to hangxiety, starting with a drop in the neurotransmitter serotonin, which regulates mood. \u201cSince alcohol can affect the level of serotonin in the brain, it can change your mood,\u201d says Dr. Deena Manion, PsyD, LCSW, and Executive Director of Westwind Recovery in Los Angeles. \u201c[Serotonin] increases while drinking, but comes down quickly after drinking\u2014and can cause feelings of anxiety and depression as a result.\u201d<\/p>\n

Changes in blood sugar and hydration level can also contribute to hangxiety. \u201cYou can have a drop in blood sugar after drinking, which can cause anxiety and feelings of nervousness,\u201d says Manion. \u201cDrinking can [also] dehydrate you, which can mimic anxiety-like symptoms.\u201d<\/p>\n

In addition to the physiological contributors to hangxiety, what happens during and after your night out can also make you feel anxiety the next day. \u201cSleep deprivation can also contribute to irritability and anxiety,\u201d says Irwin.<\/p>\n

Symptoms typically resolve within a day. \u201c\u2018Hangxiety\u2019 can last 14 to 16 hours\u2014and even up to 24 hours\u2014after the first hangover symptoms,\u201d says Manion. <\/p>\n

Clearly, this is not a pleasant experience. So what can you do about it? Let\u2019s take a look at some expert-recommended strategies you can use to start feeling better.<\/p>\n

Take a deep breath<\/h3>\n

Some of the symptoms of hangxiety are actually physiological responses\u2014or, in other words, changes in the way your body functions. \u201cThe symptoms of anxiety are different for each person, but they almost always include rapid breathing and an increased heart rate,\u201d says Manion. <\/p>\n

And when you\u2019re dealing with these types of symptoms, one of the best things you can do? Take a deep breath. \u201cDeep or rhythmic breathing is a good way to decrease symptoms of anxiety,\u201d says Manion.<\/p>\n

Deep breathing activates the body\u2019s parasympathetic nervous system<\/a> (aka \u201crest and digest\u201d), which can help to lower your heart rate and blood pressure and make you feel more calm. So, if your hangxiety comes packaged with a racing heart or shallow breathing, carving out a few minutes to do a few deep breathing exercises<\/a> (like box breathing or the 4-7-8 breath) can be exactly what you need to calm down and start feeling less anxious.<\/p>\n

Try mindfulness meditation<\/h3>\n

Research<\/a> has shown that mindfulness practices significantly reduce stress and anxiety. So, if you\u2019re looking to shake off your hangxiety after a night out, mindfulness meditation is a strategy you\u2019ll definitely want to consider. \u201cAny meditation or mindfulness meditation that can calm the mind and body is a great way to reduce anxiety-related symptoms,\u201d says Manion.<\/p>\n

Mindfulness meditation is simple. Sit down in a chair and close your eyes. Breath in and out through your nose. (You can breathe naturally or, if it\u2019s more helpful, you can inhale for a count of five and then exhale for a count of five). Focus on your breath as it moves in and out of your nose. If you find your mind wandering, simply pull your attention back to your breath. <\/p>\n

Start with five minutes of meditation\u2014and, as you gain more experience, aim to get to 20 minutes of meditation at a time. If you\u2019re brand new to meditation, a Premium guided meditation can help you get into the zone!<\/p>\n

Rest and rehydrate<\/h3>\n

As mentioned, both exhaustion and dehydration can be major contributing factors to hangxiety. That means it\u2019s important to rest and rehydrate. <\/p>\n

If you can, take it easy the day following a night of drinking. Aim to drink plenty of water, and also try to avoid any beverages that could dehydrate you. (We\u2019re looking at you, coffee!)  <\/p>\n

Embrace your favorite anxiety-busting activity<\/h3>\n

Everyone has different ways of dealing with anxiety. So, if you have a particular activity that helps you feel less anxious, this is a great time to participate in that activity. \u201cTry to be gentle with yourself and do things that bring you joy,\u201d says Manion.<\/p>\n

For example, according to Irwin, \u201cWalks in nature, playing with pets, [or] anything creative\u2026can ground you and settle your anxiety.\u201d Or, if that\u2019s not your cup of tea, you might cuddle up on the couch with your favorite movie, call a loved friend or family member for some words of encouragement, or spend time hanging out in your backyard.<\/p>\n

The point is, if there\u2019s something that reliably helps you manage feelings of anxiety, that something should also help you manage feelings of hang<\/em>xiety\u2014so prioritize doing that something.<\/p>\n

Talk to a professional<\/h3>\n

Hangxiety can happen to everyone. But if you find that you\u2019re experiencing hangxiety on a regular basis and are starting to feel concerned about your drinking, you may want to consider talking to a professional (like a doctor, therapist, or addiction specialist). They can help you identify what\u2019s really going on\u2014and help you make a plan to get it under control.<\/p>\n

The post How to Overcome \u201cHangxiety\u201d After a Night Out<\/a> appeared first on Fitbit Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

As anyone who\u2019s ever experienced it can attest, hangxiety, or the feeling of anxiety many have after a night of drinking, is not pleasant. Here are some tips on how to recover as quickly as possible!
\nThe post How to Overcome \u201cHangxiety\u201d After a Night Out appeared first on Fitbit Blog.<\/p>\n","protected":false},"author":1,"featured_media":4288,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4286"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=4286"}],"version-history":[{"count":2,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4286\/revisions"}],"predecessor-version":[{"id":4289,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4286\/revisions\/4289"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/4288"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=4286"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=4286"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=4286"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}