How to deal with hangover anxiety?

Dealing with hangover anxiety, often referred to as "hangxiety," involves understanding the physiological impact of alcohol and employing effective strategies to mitigate anxiety and discomfort.

Physiological Basis

Hangxiety largely results from an increase in cortisol and other stress hormones following alcohol consumption, leading to feelings of anxiety, stress, and general malaise afterward Andrew Huberman. This anxiety is related not just to the direct effects of alcohol but also to disrupted sleep and the imbalance of neurotransmitters in the brain 1.

Strategies to Mitigate Hangover Anxiety

1. Stress Reduction Techniques:

   • Refer to Stress-Reduction Resources: Huberman recommends using tools and techniques to manage stress and anxiety, such as those found in his master stress episode, which covers behavioral, nutritional, and supplement-based approaches 1.

2. Cold Exposure:

   • Cold Showers: Utilizing deliberate cold exposure, like cold showers, can safely increase adrenaline and dopamine levels, which may help alleviate some hangover symptoms and improve mood. Huberman suggests a duration of one to three minutes of cold exposure to achieve these effects 2.

3. Hydration and Electrolytes:

   • Hydrate Properly: Alcohol acts as a diuretic, leading to dehydration and imbalance of electrolytes like sodium, potassium, and magnesium. Making sure you are well-hydrated and replenishing electrolytes can help improve brain and bodily functions impacted by a hangover 3.
     • 

       1

       Understanding Hangxiety

       01:04:24
       
     • 

       2

       Cold Exposure Benefits

       01:13:55
       
     • 

       3

       Hangover Management Tips

       01:17:15
       
     • 

       4

       Hangover Insights

       01:20:44
       
   • Use Electrolyte Solutions: Considering drinks with added electrolytes before going to bed after drinking and upon waking up can be beneficial 3.

4. Gut Health:

   • Support Gut Microbiome: The disruption of the gut microbiome by alcohol, especially due to congeners (impurities in alcoholic beverages), can exacerbate hangover symptoms. Supporting gut health with low-sugar fermented foods or probiotic/prebiotic supplements might reduce these effects 4.

Additional Tips

• Avoid High-Congener Alcohols: Brandy, red wine, and whiskey are more likely to cause severe hangovers. Opt for drinks lower in congeners like vodka or gin to potentially reduce hangover severity 4.
• Moderation: Limiting alcohol intake overall is the simplest and most effective way to prevent hangover anxiety and other related issues.

These tools and strategies, when combined, can help manage and alleviate the symptoms of hangover anxiety effectively.