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Understanding ‘hangxiety’

October 24, 2025

by Rebecca Rothman and Blair Aitken*

You wake up after a night out. Your head’s pounding and a wave of unease hits before you’ve even looked at your phone. Restlessness, self-doubt and flashes of regret creep in as last night’s conversations start to replay.

“Hangxiety” is not a clinical term but the anxious, uneasy feeling that follows drinking is widely recognised. Most people expect a headache, but the emotional comedown can hit just as hard.

Alcohol disrupts brain systems that regulate mood and stress. It boosts gamma-aminobutyric acid (GABA), a calming chemical, and suppresses glutamate, which keeps you alert. That’s why confidence rises and worries fade.

As your body processes alcohol, this balance flips. Calming signals drop, excitatory ones surge and your nervous system swings into overdrive.

Alcohol also disrupts the hypothalamic–pituitary–adrenal (HPA) axis – the body’s stress system – spiking cortisol, our main stress hormone.

Combine that with poor sleep, dehydration and low blood sugar, and you’ve got the perfect recipe for feeling on edge.

To understand how common these feelings are, we analysed 22 studies spanning four decades and involving more than 6,000 adults worldwide. Our systematic review published today included lab experiments, surveys and interviews capturing real-world experiences.

Despite differences in study designs and the challenge of asking hungover people to accurately recall their experiences, the results were consistent: hangovers triggered higher levels of anxiety, stress, guilt, irritability and sadness.

Certain traits make hangxiety hit harder
People prone to anxiety or low mood, or those who drink to cope with stress, experience hangxiety more intensely – not because hangovers create new problems, but because alcohol temporarily dulls negative emotions.

When the effects wear off, those feelings return in sharper focus, which can amplify stress and worry.

Hangxiety also hits harder when people act out of character while drunk. Saying or doing things that clash with personal values can trigger embarrassment or shame the next day, fuelling harsh self-criticism and intensifying emotional distress.

People who struggle with emotional regulation – recognising and managing your emotions in healthy ways – face particular challenges.

Good emotional regulation might mean noticing stress and choosing to go for run or call a friend, rather than reaching straight for a drink. It’s pausing to ask “what do I actually need right now?”

Without these skills, people get stuck in cycles of self-blame, amplifying the emotional rebound.

What traits make it less bothersome?
Not everyone experiences hangxiety the same way. People with higher emotional resilience – the ability to adapt to stress and keep perspective – tend to cope more effectively.

Reframing “I’m falling apart” into “my body’s recovering” shifts hangxiety from crisis into something temporary.

Social support helps too. Sharing a laugh about the night before or talking it through eases isolation and shame. Knowing you’re not alone makes the experience less overwhelming.

Bad hangxiety doesn’t stop people drinking
You might assume a brutal hangover would deter future drinking, but most people in our review saw hangovers as a routine inconvenience or rite of passage.

Rather than reducing their alcohol intake, people relied on short-term fixes such as, drinking water or eating beforehand to lessen the severity of their hangover.

When alcohol becomes a coping tool for stress, hangxiety can actually reinforce the cycle. Alcohol dulls discomfort, but when it wears off, the same feelings return, prompting another drink for relief.

This loop helps explain why even frequent hangovers rarely lead to meaningful behaviour change.

If you’re experiencing hangxiety, aside from planning to drink less next time, to get through the day:

  • hydrate, rest and eat well to support your body’s recovery
  • skip the “hair of the dog”. More alcohol only delays the crash
  • ground yourself with slow breaths or a short walk to calm the nervous system
  • reach out to friends or loved ones. Connection eases both guilt and anxiety.

In the longer term, reflect on why you drink and whether it’s become a way to manage stress.

If you’re drinking daily to manage emotions, if hangxiety disrupts your work or relationships, or if anxiety lingers long after the hangover fades, it’s time to seek professional help. A GP or a psychologist can assess whether underlying anxiety or problematic drinking patterns need support.

Hangxiety is more than a bad mood after drinking – it’s your brain and body recalibrating after chemical turbulence, where brain chemistry, personality and coping strategies interact.

Some people feel it mildly, others more deeply, depending on levels of emotional awareness, resilience and support. Understanding this can help replace self-criticism with self-compassion, and perhaps rethink what the “morning after” really means.

*Note: Rebecca Rothman, PhD Candidate in Clinical Psychology, School of Health Sciences, Swinburne University of Technology and Blair Aitken, Postdoctoral Research Fellow in Psychopharmacology, Swinburne University of Technology. ■

This article is republished from The Conversation under a Creative Commons license.

Five reasons you should give up alcohol if you’re recovering from an injury

June 14, 2025

by John Kiely

Rest, rehab and patience areJohn Kiely, University of Limerickcornerstones of injury recovery. But should quitting alcohol be a part of any recovery plan? This is what England cricket captain Ben Stokes has done – saying he’s given up alcohol in a bid to quickly recover from a serious hamstring injury.

While this may seem extreme, emerging research shows that even small amounts of alcohol can interrupt recovery and delay healing in five key ways:

1. Disrupting immune function
Alcohol disrupts immune cells’ ability to reach and repair injured tissues – slowing the regeneration of healthy muscle, tendons and ligaments. This delays the clean-up of damaged cells and also prolongs swelling and sensitivity, which further delays the process of repair.

The effect of heavy drinking (more than four or five drinks at one time) on the immune system can leave your body vulnerable to infection and delay repair for between three to five days afterwards. Even moderate drinking (one to three drinks at one time) stalls tissue regeneration and prolongs swelling and tenderness in the injured area.

2. Interfering with muscle rebuilding
Muscle protein synthesis – the process of repairing and rebuilding muscle – is reduced for 24 to 48 hours after even moderate alcohol consumption. In one study, muscle protein synthesis was shown to be reduced by 24-37% after drinking.

When this process is impaired, muscle regeneration slows. This results in persisting weakness, soreness and greater susceptibility to re-injury.

3. Delaying bone and tissue healing
When bones, ligaments, tendons and muscles are damaged, signals from these injured tissues trigger natural repair processes. But alcohol disrupts these signalling pathways and interferes with the body’s natural repair mechanisms, delaying healing and increasing swelling and scarring of the injured tissues.

Heavy drinking can prolong healing from a bone fracture by one to two weeks, and extend recovery from sprains and strains by two to three weeks.

4. Disrupting hormonal balance
Hormones are chemical messengers that coordinate many of the body’s recovery processes – including tissue repair, inflammation and muscle growth. Two especially helpful healing hormones are testosterone and growth hormone. Both help rebuild muscle and other connective tissues after injury.

Alcohol lowers circulating levels of these hormones and blunts the body’s ability to regenerate damaged tissues.

At the same time, alcohol raises cortisol levels. Cortisol is the body’s primary stress hormone. Elevated cortisol levels convince the brain that there’s an immediate threat. The brain subsequently seeks to mobilise available energy in preparation for a “fight” or “flight” response.

Spikes in cortisol increase energy availability by diverting energy away from other bodily functions – such as injury recovery. Cortisol also promotes the break down of healthy tissues (especially muscle) into simpler chemicals that can be rapidly converted to energy. These imbalances can persist for days after drinking and significantly slow tissue repair.

5. Increasing risks of re-injury
Clear communication between the brain and body is essential for smooth, precise and coordinated movement. But alcohol interferes with this communication.

As a result, coordination, balance and reaction times all plummet. The subtle movement impairments caused by even moderate drinking can linger for a couple of days afterwards. These increase the risk of movement errors and re-injury to the already vulnerable tissues.

Alcohol and injury recovery
Current research illustrates that there’s no safe threshold of alcohol consumption during rehabilitation. Even low-to-moderate drinking impairs athletic performance and injury recovery for a couple of days, depending on the dose, the person and the aspect of recovery being measured.

Binge drinking (periods of abstinence followed by consuming four or five drinks in one session) causes substantial short-term damage. Low-to-moderate drinking causes subtler disruptions, but these disruptions typically happen more frequently.

Stokes’ decision to abstain from alcohol is not an overreaction – it’s a clear-headed, evidence-led commitment to optimal recovery. As new evidence reshapes our understanding of alcohol’s multiple impacts, the message is simple: rehabilitation doesn’t happen in the pub. Whether you’re a professional athlete, a recreational runner or an enthusiastic “weekend warrior”, every drink counts.

When returning from an injury, the less you drink, the better your chances of a complete recovery. If a rapid and complete recovery is your goal, then less is better, and none is best.

Deciding to drink alcohol during rehabilitation is a personal choice. But if healing is the priority, one of the simplest, most controllable ways to skew the odds in your favour is to follow Stokes’ lead and skip that drink.The Conversation

Note: John Kiely, Department of Physical Education and Sport Sciences, University of Limerick. This article is republished from The Conversation under a Creative Commons license.

AR25 transcript: Interventions 2.0 – Dr Mary Madden

February 20, 2025

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This is AI generated and likely contains some errors. No responsibility can be take for its accuracy. Please check against the original.

This is AI generated and likely contains some errors. No responsibility can be take for its accuracy. Please check against the original.

Thank you for the invitation to talk to you today about brief interventions two point o, a new agenda for alcohol policy practice and research. I’m doctor Mary Madden, and the ideas I’m presenting today are from a paper written with my co authors Jim McCambridge and Duncan Stewart.

The paper draws on two recent programs of alcohol research. I won’t spend time spelling out all the acronyms on the screen here but the National Institute of Health Research funded CHAMP one program pays close attention to interaction about alcohol at the practice level. It looks at how to incorporate discussions of alcohol into medication consultations with a particular focus on a new clinical pharmacy role in NHS primary care in England.

The Wellcome Trust funded TRAPS programme is pitched at a more macro policy level, specifically on how the alcohol industry influences science, the science policy interface and policy making.

Our call for a reset, which we’re calling Brief Interventions two point o, draws on the historical evidence base and findings from both of these programmes.

A quick overview of three areas I’m going to briefly touch on today: why we think the brief intervention paradigm is outdated, what inhibits interaction about alcohol in a contemporary health system Today I’m drawing on our work in the NHS and where we want to go with brief interventions in terms of practice, which is to open up meaningful, service focused and policy relevant alcohol conversations.

So fundamentals.

What are alcohol brief interventions?

Evidence informed, routine, non confrontational interactions.

These are to motivate and support a person to think about and or plan a change in their drinking, to reduce the amount they drink and risk of harm.

They originate around half a century ago with the rise of the new public health movement which sought to make health promotion and disease prevention central to improving population health.

The World Health Organization brought together alcohol researchers in a major program that developed the AUDIT screening tool and a randomised trial that demonstrated it was possible to have conversations with people in primary care that led them to reduce drinking.

So while the brief intervention paradigm has shown proof of concept, those trial findings rarely seem to survive implementation in actual routine practice.

There have been few high quality process or implementation studies.

The literature there is shows that health professionals tasked with talking about alcohol have concerns about their role adequacy, their role legitimacy and role support.

Over the half century of brief interventions we’ve also seen the rise of neoliberal reforms promoting free markets, individual responsibility and minimal state intervention.

We’ve had a rise in non communicable disease and a global pandemic.

The NHS and social care services in England have been under unprecedented pressure with an increasing focus on downstream reactive services rather than upstream prevention in a fragmented health and care system.

The culturally available ways to think and talk about alcohol make it a loaded topic. Our recent observations of pharmacists show that despite a proliferating discourse of person centred care, routine practice is highly time pressured, task focused and target driven.

Pharmacists with no specific training about alcohol have been asked to include it in their medication reviews. Where they do this, and those most uncomfortable with it avoid it altogether, is as part of an of an add on lifestyle section tagged on the end.

They ask about units consumed, often having to explain what a unit is, and issue the same guidance to everyone on limiting their intake.

Some patients are asked the same thing by many different health professionals with no clear record kept of their answers.

NHS record management systems continue to remain frustrating and largely unsuccessful at recording alcohol.

When asked, patients say they do not mind being asked about their drinking, but they and the pharmacist asking them see it as an issue only really relevant for a small group of heavy out of control drinkers, which kind of begs why why they’re asked being asked in the first place.

Pharmacists who do identify someone drinking heavily are unsure what to say other than to give details of somewhere people might refer themselves to.

During the life of the brief interventions paradigm, a culture of encouraged alcohol consumption has therefore continued to grow. We have low prices, increased availability, widespread acceptability and aggressive marketing.

In comparison with tobacco, tobacco, the threat that alcohol poses to health is much less understood by policy communities and health professionals across the board.

While service documents mention brief interventions, specific alcohol training can be limited or absent.

The policy measures that evidence has shown for decades are needed to reduce alcohol and tobacco harms are actually market interventions that increase price, reduce access, and restrict marketing.

While there have been big moves to stop tobacco influence at this level, there’s been limited success in translating evidence informed alcohol public health ideas into policy.

There’s also been a wholesale change in the alcohol industry, which is now much more concentrated into fewer global companies, and this includes mergers with the tobacco industry.

There’s overlapping ownership and overlapping playbooks.

There’s been huge corporate investments in shaping drinking norms, distracting from evidence on alcohol harms, and presenting the industry as part of the solution.

We now clamp down hard on tobacco marketing and would not rely on the tobacco industry for health messaging, but alcohol messaging is dominated by the industry fund funded organisation DrinkAware.

Lacking specific training, the pharmacists we observed had little more evidence informed knowledge about alcohol than those being advised and unwittingly reproduced common sense industry favorable messages, not least that the damage done by alcohol is down to a small group of deviant drinkers.

If focused more clearly upstream than on the harm already caused to heavy drinkers, brief interventions could help identify the relationship between alcohol and common chronic conditions and how wider policy measures are needed to prevent harm. Labelling people as problem drinkers invites moralising and shuts down meaningful conversations.

Alcohol, ethanol, is an overlooked drug in clinical settings, including by these pharmacists who are drug specialists.

As well as being addictive, it’s a central nervous system depressant. It slows down brain functioning and neural activity. It’s a teratogen. It causes developmental malformations.

It’s a neurotoxin. It’s a poison which acts on the nervous system. It’s a carcinogen. It causes cancer. And it’s an immunosuppressant.

It decreases the body’s immune response.

While heavy drinkers are most at risk, all drinkers are at risk of alcohol harms, as are non drinkers around them.

Alcohol dosage and interaction with other drugs and conditions clearly matter for physical and mental health, yet it remains a clinical blind spot. One of the problems with the current approach is that alcohol is being seen as an optional public public health add on rather than integral to the reasons people are using services.

The adequacy of the theorisation of motivation and support for the current healthcare context is also a key issue given the time pressured, fixed and closed formats that can dominate real world practice.

Pharmacy professional training is framed in the familiar language of person centred care common in the NHS but delivery on the ground is often compliance focused and this is not unique to pharmacists.

A person centred conversation would need to start from a position of seeking to understand the person’s own concerns and perspective and not just delivering a predetermined output within a fixed time scale.

Developing person centred communication skills about sensitive topics requires capacity building, especially to make the maximum use of limited times available.

To close, alcohol alcohol brief interventions are challenging, complex interventions.

Motivation and support is relational, and we need to pay close attention to how people talk about alcohol in different contexts.

We need more interaction studies. We can also help to open up perspectives on alcohol beyond the narrow industry friendly frame. Alcohol brief interventions may have a more useful and cumulative impact in health and social care services if we integrate alcohol into services and professional roles rather than add it on, so that, for example, alcohol becomes seen as the clinically relevant health harming drug that it is, if we think in terms of talking with people rather than intervening on them, so that we invite people to talk on their own terms, explore links with their individual presenting concerns, and pay attention to how alcohol interferes with the lives people want to live. And importantly, if we use brief interventions to reframe stigmatising notions that locate responsibility for alcohol harm solely in the agency of those drinking rather than the properties of the product itself or its producers and retailers.

This means not just focusing in on the individual, but finding ways to link this with the wider policy issues that impact our drinking.

Thank you.

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