With the intention that you’ll only drink one or two to have fun, the night starts out lighthearted.

But without realizing it, you’re deep into another round, the party’s in full swing, and those earlier promises to yourself are long forgotten.

The next morning, it’s not just the hangover that hits—it’s the crushing anxiety, the overthinking, and the self-doubt.

If this pattern feels all too familiar, it’s time to break the cycle.

Let’s explore 8 habits that worsen “hangxiety” and discover how to leave them behind for calmer mornings.

1) You’re clinging to a “hair of the dog” remedy

You know that age-old saying: “Hair of the dog that bit you“?

It’s the idea of curing a hangover with more alcohol.

But here’s the kicker: it doesn’t really work.

In fact, it’s likely contributing to your hangover anxiety.

You see, when the effects of alcohol wear off, your body goes into withdrawal. This can lead to anxiety symptoms. And guess what? Drinking more alcohol only delays these symptoms.

It’s a vicious cycle, really.

Drinking to reduce the anxiety from your last drinking session just sets you up for more anxiety in the future.

The truth is, this supposed remedy isn’t doing you any favors.

2) You’re neglecting the power of hydration

Let’s revisit something simple yet vital: staying hydrated.

Water is essential for life, making up about 60% of our bodies and supporting every function we rely on.

Alcohol, being a diuretic, increases urination, which results in dehydration.

Dehydration impacts mood by reducing your body’s ability to produce serotonin, the hormone that helps maintain emotional balance. Without enough serotonin, feelings of anxiety can emerge.

Adding to this, dehydration causes physical discomfort like headaches and dizziness, which can make hangover anxiety more intense.

Before heading out for a night of drinks, prioritize your water intake. Hydrate before, during, and after consuming alcohol. Your body and mind will thank you.

3) You’re skipping meals

Now, you might assume that drinking plenty of water is enough to keep hangover anxiety in check. But there’s another important factor to consider: your diet.

Skipping a meal before drinking is a common habit for those looking to feel the effects of alcohol more quickly. Unfortunately, this practice can have a big impact on hangover anxiety.

Consuming alcohol on an empty stomach causes blood sugar levels to drop, triggering feelings of fatigue, weakness, shakiness, and yes, anxiety.

On the other hand, eating a nutritious meal beforehand slows alcohol absorption into your bloodstream, reducing the chances of these negative effects.

The benefits don’t end there. A balanced meal the morning after helps replenish essential nutrients and stabilizes blood sugar levels, easing hangover symptoms.

So, while it may be tempting to skip meals before or after drinking, keep in mind that proper nutrition is key to keeping hangover anxiety at bay.

4) You’re not getting enough sleep

Ever noticed how a restless night can leave you feeling anxious the next day? That’s no coincidence.

Sleep plays a vital role in both mental and physical health, providing your body with time to recharge and your brain with space to process the day’s experiences.

Alcohol, however, has a disruptive effect on your sleep cycle. While it might help you fall asleep faster, it interferes with the deeper stages of sleep later in the night, diminishing restfulness and sometimes leading to insomnia.

This disruption can have a ripple effect, as poor sleep is a common trigger for anxiety. Late-night drinking sessions that compromise your rest could be a significant factor behind hangover anxiety.

Making quality sleep a priority, both before and after drinking, helps protect your mental well-being and reduces feelings of anxiety. Sometimes, the simplest habits make the biggest difference.

5) You’re ignoring the signs of alcohol intolerance

Alcohol intolerance is more common than many realize. It isn’t a question of handling liquor but rather how your body reacts to alcohol. Symptoms to watch for include:

• Flushed skin
• Nausea
• Vomiting
• Increased heart rate
• Stomach pain
• Dizziness

Experiencing these symptoms during or after drinking may indicate alcohol intolerance. Overlooking these signs could be contributing to hangover anxiety.

Consider your experiences with alcohol carefully. Recognizing and addressing these reactions might help you re-evaluate your drinking habits.

6) You’re underestimating the effect of mixers

I’ll be honest, we forget to think about what we’re mixing with alcohol. But take a moment to ask yourself: could your mixers be contributing to your hangover anxiety?

Sugary mixers, for instance, can cause a rapid spike and drop in blood sugar levels. This can lead to symptoms like jitteriness, mood swings, and yes, anxiety.

I’ve found that opting for low-sugar or sugar-free mixers can make a big difference in how I feel the next day.

Moreover, some mixers like energy drinks contain caffeine, which can increase heart rate and trigger feelings of anxiety.

We need to be aware that it’s not just the alcohol itself that can cause hangover anxiety; our choices of mixers play a significant role too.

7) You’re dismissing the role of surroundings

Picture this: you’re at a loud, crowded bar. The music is pounding, people are shouting over each other, and the energy is nonstop.

It might seem like a good time, but have you thought about how this environment might influence your hangover anxiety?

High-stimulation settings can overwhelm the senses, creating feelings of unease, restlessness, and increased anxiety.

Now think about drinking in a more relaxed, quieter atmosphere. Does it change how you feel the next day?

The environment shapes the overall drinking experience and its aftereffects.

Reflecting on your usual spots for a night out might uncover how they contribute to hangover anxiety.

Adjusting where you drink could make a noticeable difference—it’s worth considering.

8) You’re not pacing your drinks

We’ve all experienced it: a fun night out where the drinks flow freely, and before long, you’ve had more than intended.

The next day, that sinking feeling of hangover anxiety hits hard.

This happens because drinking too much too quickly overwhelms your system, elevating blood alcohol levels and intensifying anxiety.

Your body struggles to process the excess alcohol, amplifying physical and emotional discomfort.

I used to lose track of my intake, only to regret it the next morning. Gradually, I learned the value of pacing drinks.

By slowing down, sipping mindfully, and spacing each drink, you give your body the time it needs to metabolize the alcohol, reducing both hangover symptoms and anxiety.

Conclusion

Hangover anxiety doesn’t have to define your mornings. Small, intentional changes can make a significant difference in easing unease and helping you feel more at peace after a night out.

Understanding the factors contributing to post-drinking discomfort empowers you to enjoy yourself without the emotional aftermath. It’s not a matter of restriction—it’s creating a sense of balance that works for you.

With mindfulness and care, mornings can shift from being a source of dread to an opportunity to feel refreshed and ready to embrace the day ahead.