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Tips to avoid Hangxiety
How to avoid Holiday Hangxiety.
During the holiday season drinking alcohol can be frequent and often excessive, and hangxiety can sneak up on you. If you're one of the 12%* of people who experience “hangxiety” or hangover-induced anxiety, you might worry about holiday parties or throw caution to the wind and wake up the next day with more than a sore head.
The good news is hangxiety doesn’t have to be inevitable. With a bit of planning and mindfulness, you can manage or even avoid it altogether.
But first, what is Hangxiety?
"Hangxiety" is a blend of "hangover" and "anxiety," caused when alcohol depletes your brain’s GABA levels. GABA is a neurotransmitter that helps you relax. As alcohol wears off, GABA levels drop, leading to anxiety, panic, and sometimes sleeplessness.
Here are some easy-to-follow tips from Dietitian Ashleigh Jones to help you avoid hangxiety and make the most of your time with friends and family this holiday season.
Top 5 healthy hints for avoiding hangxiety
1. Plan ahead and re-think your drink
Before heading out, decide how many drinks you'll have and try to stick to it. Limiting yourself to two or three standard drinks reduces the risk of overdoing it. Avoid cocktails as they often have a higher alcohol content, opt for non-alcoholic drinks or lighter alcohol options, or try a wine spritzer or spirits with soda to reduce your overall intake. And don’t forget, lots of ice, always.
2. Stay Hydrated – Water is Your Friend
Alcohol dehydrates the body, contributing to both physical hangovers and mental anxiety. Alternate alcoholic drinks with water throughout the evening to stay hydrated and keep your energy levels up.
3. Socialise Beyond the Drinks
You don’t need alcohol to have a good time! Plan activities that focus on connection over consumption, such as a walk, a fitness class, or something fun like pottery or axe throwing. These activities reduce anxiety and make for memorable experiences.
4. Prioritise Rest and Sleep
Sleep often takes a backseat during the holiday rush, but a disrupted sleep schedule can increase anxiety. Stick to a regular bedtime and wake-up time—even on weekends—to help reset your body and mind. If needed, a short afternoon nap can help recharge your batteries.
5. Recover Gently
If hangxiety strikes, don’t stress. Hydrate with water, nourish yourself with a healthy meal, and take time for calming activities like a walk or chatting with a friend. Avoid caffeine, which can worsen anxiety, and allow your brain to recalibrate.
Happy holidays from the Lite n’ Easy team!
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