Hey, buddy! Did you get high last night and wake up feeling panicky today? Do you feel anxious even though you’ve done nothing wrong? Don’t panic, you’re definitely not alone. Hangxiety is a common human language!
Today we will talk about how to quickly get rid of this bad feeling. We’ll talk about how to get rid of this bad feeling quickly. We won’t go into complicated scientific theories, but we’ll share practical methods.
First of all, understand: why do you get anxious after drinking?
To put it simply, alcohol is a “drama queen”:
The first half: it tries its best to stimulate your brain and get you high.
The second half: after the alcohol is metabolized, the brain’s “happy substances” such as serotonin and dopamine suddenly plummet, while the “stress hormone” cortisol soars. The result is that the more you think about it after you sober up, the more you panic: “Did I say the wrong thing last night?” “What does that look mean?!”
The good news is: this anxiety is temporary, and there are ways to relieve it quickly!
5 Little Things You Can Do Right Now
① Drink a big glass of warm water first
Alcohol dehydration can exacerbate feelings of anxiety. Hydration = brain hydration, and it also speeds up metabolism. Even better if you add a slice of lemon or a pinch of salt!
② Eat Breakfast
Banana + whole wheat bread (potassium + stabilizes blood sugar)
Eggs + Avocado (for protein and healthy fats)
Oatmeal (slow release energy to avoid emotional roller coaster)
Never go hungry! Low blood sugar will make you more emo.
③ Get moving, but don’t fight it
Take a 10-minute walk: sunlight boosts serotonin production and relieves anxiety.
Stretch or yoga: when your body relaxes, your brain will follow.
④ Write a “fact check list”.
The biggest hoax of alcohol anxiety is that your brain is making up stories! Try writing down:
Did I really do something wrong last night? (e.g. It was just a couple of extra words and no one minded.)
What’s the worst that could happen? (e.g. Even if someone thinks I was drunk, who will remember tomorrow?)
99% of the time you’ll find out: nothing at all!
⑤ Find someone to talk to
Send a message to a friend you’ve been drinking with: “We had a great time last night! I didn’t do anything stupid, did I?” (Usual response: “Hahaha you’re so cute, it was totally fine!”)
Avoid people who like to lecture (e.g. “I told you not to drink so much!”) (That kind of talk will only make you more anxious now).
Long-term improvement: Reduce the next “drinking anxiety”.
If you want to get to the root of the problem, try these methods:
① Drink on an empty stomach.
Drinking on an empty stomach is more likely to cause anxiety later. It’s better to eat something greasy than something light (e.g. cheese, nuts, meat), as fat slows down the absorption of alcohol.
② Pair each glass of wine with a glass of water
The 1:1 ratio can greatly reduce the discomfort of the next day, and it works!
③ Setting “stop signals”.
Physical signals: When your tongue starts to tingle and your speech slows down, it’s time to stop.
Quantity signals: For example, tell yourself in advance that you will have a maximum of 3 drinks tonight.
④ Switch to a lower strength drink
Spirits (e.g. liquor, whiskey) are more likely to trigger anxiety. Try a low-proof beer or wine. Drink slowly and get drunk slowly.
Emergencies: If anxiety lasts more than 24 hours ……
It’s normal to have anxiety after drinking once in a while, but if:
Your heart beats too fast and your hands shake badly
Repeatedly recalls something uncontrollably
Lasts more than 1 day
Could be an alcohol withdrawal reaction or underlying anxiety issue, suggest talking to a doctor.
A final little note
Post-alcohol anxiety is like a “localized shower” in the weather forecast – it comes and goes. Don’t let it fool you!
Next time it happens to you, come back and read this. You deserve happy socialization, not self-torture after the fact.