How to Beat Hangxiety: Practical Tips for Recovering from Festive Drinking

The festive season is a time of joy and celebration—filled with Christmas parties, work nights out, and glasses of bubbly. But for many, the morning after can bring more than just a headache. Anxiety, low mood, or even a lingering sense of dread (often called "hangxiety") can accompany a hangover.

Why Does Alcohol Affect Our Mood?

Alcohol is a depressant that affects the central nervous system. While drinking can initially boost feelings of relaxation and confidence by increasing dopamine levels, it disrupts your brain chemistry as it’s metabolised. Key culprits include:

• Dehydration and electrolyte imbalance: Alcohol is a diuretic, which depletes your body’s water and essential minerals, affecting mood regulation.

• Rebound anxiety: Alcohol suppresses stress hormones while you’re drinking, but these hormones surge as its effects wear off.

• Reduced sleep quality: Even if you sleep a full night, alcohol disrupts REM sleep, leaving you tired and emotionally drained.

• Nutrient depletion: Alcohol can deplete B vitamins and other nutrients crucial for mental well-being.

• Guilt and regret: Overindulging often leads to second-guessing behaviour, which can intensify feelings of anxiety or sadness.

With that in mind, here are 10 practical ways to ease hangover-induced anxiety and low mood:

1. Stay Hydrated
   Alcohol dehydrates your body, which can worsen feelings of fatigue and irritability. Start rehydrating with water, or opt for an electrolyte solution to replenish lost minerals like sodium and potassium.
2. Eat a Balanced Breakfast
   Consuming complex carbs, protein, and healthy fats can stabilise blood sugar levels and fuel your brain. Foods rich in B vitamins, like eggs, and magnesium, like leafy greens, are particularly helpful.
3. Get Moving
   Light exercise can release endorphins and reduce cortisol, helping to ease anxiety. A brisk walk or gentle yoga session can improve your mood without overwhelming your body.
4. Breathe Deeply
   Hangover anxiety can cause shallow breathing, which feeds into feelings of panic. Practising slow, deep belly breathing can calm your nervous system and reduce stress. Check out the Stress Control at Home belly breathing blog to learn how to do this.
5. Focus on Getting a Good Night’s Sleep
   Alcohol disrupts your sleep cycle, so prioritise rest the night after drinking. Turn off screens an hour before bed, use blackout curtains, and try the other techniques in the ‘Getting a Good Night’s Sleep’ session on the Stress Control at Home course.
6. Skip the Coffee
   While it’s tempting to grab a strong coffee after a night of drinking, caffeine can make things worse. It doesn’t sober you up—it just gives the illusion of alertness, while your coordination and judgement remain impaired. Plus, caffeine can worsen dehydration and amplify hangover anxiety by overstimulating your nervous system.
7. Supplement Wisely
   Replenish lost nutrients with a B-complex vitamin or magnesium supplement. Omega-3s may also support brain health and reduce inflammation. Always consult your healthcare provider before adding new supplements.
8. Connect with Loved Ones
   Isolation can amplify anxious feelings. Reach out to a friend or family member for a chat. Sometimes sharing your thoughts—or even just spending time together—can help you feel more grounded.
9. Plan Ahead
   If festive drinking is unavoidable, prepare your body in advance. Eating a nutritious meal before drinking, pacing yourself, and alternating alcoholic drinks with water can reduce the effects the next day.
10. Go Alcohol-Free
    We’d be remiss not to state the obvious: “Don’t drink alcohol.” But at least it’s not as dull an option as it used to be. Non-alcoholic drinks have come a long way from plain orange juice or fizzy water with a lonely slice of lemon. These days, you can enjoy alcohol-free wines, craft beers, or even gin-inspired mocktails that feel just as festive. The best part? You get to keep a clear head, dodge hangxiety, and still join in the celebrations. And let’s face it—there’s something deeply satisfying about waking up fresh as a daisy while everyone else is clutching their coffee in despair. Cheers to that!

Final Thoughts

The festive season is a time to enjoy yourself, and a little indulgence is all part of the fun. While cutting back on alcohol is the most effective way to avoid "hangxiety," you don’t have to miss out entirely. By using these science-backed strategies, you can recover more quickly and still join in the celebrations without letting hangxiety ruin the next day.

Merry Christmas—and remember, you’re not alone in feeling this way after a night out. We’ve all been there, and with the right tools, you can bounce back and keep the festive spirit alive!

For more support managing stress, visit Stress Control at Home to take part in our evidence-based course.