"Hangxiety": Why You Feel So Anxious After Drinking
You wake up the morning after a night out and feel like your chest is tight. Your heart’s racing, your thoughts are spiraling, and everything you said or did is playing on loop.
Did I embarrass myself? Should I apologize? Why do I feel like this?
It’s not just regret. It’s not just overthinking. It’s something real called hangxiety—and there’s a reason it happens.
What Is Hangxiety?
Hangxiety is the intense anxiety or dread that many people feel after drinking alcohol. It’s not "all in your head." There’s a biological reason you feel worse the next day—and therapy can help you understand and manage it.
Here’s what’s happening behind the scenes:
Alcohol suppresses your nervous system while you’re drinking. It dulls the parts of your brain responsible for fear and discomfort. It feels like your anxiety is gone, but it’s just being pushed down, like closing the door on a crying baby.
When the alcohol wears off, your brain rebounds, your body releases stress hormones like cortisol and adrenaline, putting your nervous system into overdrive. This chemical shift makes you feel more anxious, even if nothing bad happened the night before.
This rebound effect is why you might feel guilt, worry, sadness, or even panic after drinking.
It’s not a reflection of your character. It’s a normal, chemical response that therapy can help you navigate.
How to Cope with Hangxiety
If you’re struggling with hangxiety, here are a few steps that can help:
Remind yourself it’s chemical. You’re not broken. Your brain is simply flooded with stress chemicals temporarily.
Name it without judgment. Gently recognize what's happening. ("This is hangxiety. It’s normal.")
Soothe your nervous system. Drink water, eat protein, rest, deep breathe, and get some sunlight.
Trust the process. If you had stayed sober, the anxiety would have passed naturally. Your body knows how to regulate—you just have to give it time.
And most importantly: you’re not alone.
As a licensed therapist offering therapy in California and New York, I help clients every day who are dealing with anxiety, alcohol-related stress, and feeling overwhelmed after drinking. Therapy can give you the tools to manage these emotions, understand your patterns, and build a healthier relationship with yourself—and with alcohol, if you choose to keep it in your life.
If You’re Ready to Feel More Clear and Grounded…
I offer online therapy for anxiety, alcohol-related challenges, and emotional health in both California and New York. Whether you’re struggling with hangxiety or deeper patterns of anxiety and overwhelm, you don’t have to figure it out alone.
🖥️ Learn more about therapy with me at mattiecheinlcsw.com.
📍 Serving adults across California and New York with online therapy.
