You wake up. Your head’s pounding. There’s half a kebab in your bed and your phone battery is dead. You piece together hazy flashbacks of tequila shots, shouting “I love you” at a toilet attendant, and an Instagram story that definitely should have been a Close Friends post – at best.
And then it hits.
Not the headache. Not even the stomach.
The crippling psychological dread.
Welcome to the wonderful world of hangxiety.
So, What is Hangxiety?
Hangxiety (hangover anxiety) is that gnawing, edge-of-your-seat panic you get the day after a night out. It’s like your brain’s punishing you for ever having fun. One minute you’re dancing to ABBA with a traffic cone on your head, the next you’re catastrophising over a text you sent at 2:46am that just says “i miss us”.
Medically speaking? It’s a real thing. Alcohol messes with your brain chemistry – particularly the balance of neurotransmitters like GABA (the chill one) and glutamate (the spicy one). While drinking, your brain ramps up the calm vibes and suppresses anxiety. But the next day, it does a full Uno reverse and you’re left emotionally raw, anxious, and convinced everyone secretly hates you.
But Why Does it Feel so Personal?
Unlike standard anxiety, hangxiety isn’t always about something rational. You could’ve had a perfectly normal night and still wake up feeling like you’ve committed social treason.
Your brain basically runs a full episode of Black Mirror: Memories Edition, replaying every conversation, every weird dance move, every moment you made eye contact with someone for too long. Even if no one else noticed, your brain goes, “Let’s relive that cringe in 4K, shall we?”
And if you already struggle with anxiety in daily life? Booze just hits the gas pedal. What felt like a confidence boost last night becomes an emotional hangover with a side of self-loathing.
Social Media Doesn’t Help (shocking, I know)
It used to be that you could have a messy night out, and unless someone brought a digital camera (2007 vibes), it stayed between you, your mates, and God. Now? Every blurry Snapchat and tagged Instagram post feels like evidence in the court of public opinion.
Scrolling through stories the next morning becomes a forensic investigation:
- Who filmed that?
- Why am I wearing two hats?
- Did I really comment “come home” on my ex’s TikTok?
Even worse: if there’s nothing on social media. Suddenly you’re convinced you were so embarrassing that everyone collectively decided to delete the evidence.
The Overthinking Olympics
Hangxiety loves to latch onto the tiniest moments. Did you interrupt someone? Did you talk too much? Were you too quiet? Were you too weird?
You start rewriting the whole night like it’s a failed sitcom pilot:
- Episode 1: “I Was Too Loud”
- Episode 2: “Nobody Likes Me, Actually”
- Episode 3: “Why Did I Say That to the Bartender?”
In reality, everyone else was probably too wrapped up in their own nonsense to notice yours. But hangxiety thrives on the belief that you were the main character – just not in a good way.
Okay But… Can we do Anything About it?
Here’s the good news: hangxiety isn’t a permanent personality flaw. It’s a byproduct of booze + brain chemistry + overthinking. And while you can’t always avoid it completely, you can make it more manageable.
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The boring one: hydrate and eat
Yes, yes, we all know this. But seriously – drinking water and eating something vaguely nutritious helps rebalance your body and ease that wired-and-tired feeling. Hangxiety thrives on dehydration and blood sugar crashes.
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Do a reality check
Text a mate. Ask them how they remember the night. Nine times out of ten, they’ll reassure you that you weren’t actually a menace. (And if you were, at least you weren’t alone.)
You can also check your camera roll for confirmation that it wasn’t as bad as your brain claims. Or, if necessary, delete the evidence and move on. No court, no crime.
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Get moving – or at least vertical
Lying in bed spiralling makes everything worse. A short walk, a shower, or even just changing your clothes can shake off the fog. You don’t need to go full gym-mode – just do something that convinces your brain you’re not dying.
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Be kind to past-you
Yes, you said something dumb. So does everyone. You are not the first person in history to mispronounce “Jägerbomb” or accidentally text your seminar group chat at 3am. Cringe is temporary. So is youth. If you can’t laugh about it in the moment, you’ll at least have a story for your therapist later.
But Should we Stop Drinking?
Here’s the thing: hangxiety isn’t necessarily a sign that you need to go full sober (unless that’s something you’re considering for deeper reasons). For many people, it’s just a reminder to pace it, check in with yourself, and maybe not mix wine, beer, and gin like a chaotic cocktail wizard.
Some people do find that taking breaks from drinking – or switching to alcohol-free nights – helps them dodge the worst of the mental aftermath. It’s not about moral superiority. It’s about protecting your peace.
TL;DR
Hangxiety is real. It’s common. And no, you’re not broken. Your brain is just doing its weird little hangover dance where it pretends you’re the most embarrassing person alive. Spoiler: you’re not.
Next time you wake up full of dread, remember:
- You’re probably overthinking it
- Everyone else is too busy cringing about their night
- The kebab in your bed has seen worse
You’re fine. Drink some water. Forgive yourself. And maybe… leave the traffic cone at home next time.
