How to Beat Hangxiety: The Secret to Feeling Calm the Day After Drinking

We’ve all been there: you wake up after a night of drinking, your head pounding, your stomach doing somersaults—and then it hits. That familiar, sinking feeling in the pit of your stomach. The kind of anxiety that has nothing to do with your to-do list and everything to do with the few too many glasses of wine you had last night. Yes, we’re talking about hangxiety.

You know, the anxiety that creeps in the morning after drinking alcohol, leaving you questioning your life choices—or worse, replaying every conversation, wondering if you said something embarrassing. But before you hit the panic button, it’s time to breathe. You don’t have to suffer through this, and with a few simple shifts in your routine, you can get ahead of it.

Step 1: Hydrate, Hydrate, Hydrate

Alcohol is a diuretic, meaning it pulls water out of your body faster than you can say "one more round." So, when you wake up feeling dry-mouthed and sluggish, hydration is your first line of defense. Water is key to flushing out the toxins from last night’s indulgence and calming the body’s stress response. Try sipping on coconut water or electrolyte drinks to replenish your system faster.

Step 2: Replenish Your Nutrients

Your brain is feeling the burn after a night of drinking. Alcohol depletes essential vitamins and minerals, including magnesium, zinc, and B vitamins, which play a huge role in managing anxiety. So, what’s your solution? A nutrient-packed breakfast. Opt for a smoothie with spinach, avocado, and a handful of nuts, or go for a hearty meal with eggs, whole grains, and leafy greens. The vitamins and healthy fats will help reset your brain and body, giving you a boost of calm.

Step 3: Take a Deep Breath

Alcohol messes with your neurotransmitters, disrupting your serotonin levels and leaving you feeling jittery the next day. Calm your body by taking a few minutes to breathe deeply and center yourself. Meditation, yoga, or just some quiet moments in nature can help ground you and ease that nagging anxiety. Try grounding exercises like placing your feet firmly on the floor and taking slow, deep breaths—visualizing yourself sinking into the earth beneath you.

Step 4: Accept the Funk

Sometimes, you just have to accept it. That uncomfortable, anxious feeling doesn’t last forever, and fighting it only makes it worse. The sooner you acknowledge it and tell yourself it’s temporary, the easier it will be to move through it. Remind yourself that this is your body’s way of recovering—and, just like any workout, recovery isn’t always smooth, but it’s always worth it.

Step 5: Shift Your Mindset

Hangxiety is as much about how you think as it is about how you feel. Instead of letting the anxiety spiral into regret or self-criticism, shift your focus. Practice self-compassion. Remind yourself that you are not your mistakes, and one night of overindulgence doesn’t define you. We all have our moments, and part of growing is learning to roll with the punches and laugh about it later.

Step 6: Set Boundaries

To prevent future hangxiety, it’s time to redefine your relationship with alcohol. Next time you go out, make a plan. Set limits on how much you’ll drink, and stick to them. Your future self will thank you—and so will your mental health.

So, next time you wake up to the aftermath of a few too many drinks, remember this: You can calm that hangxiety. Hydrate, nourish, breathe, and be kind to yourself. Your mind—and body—will thank you.