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Short answer: Hangover anxiety, often called "hangxiety," is the nervous, uneasy or panicky feeling some people get the day after drinking. Anxiety is a recognized hangover symptom. One reason is a "mini-withdrawal": the brain adjusts to alcohol's calming effect while you drink, so when the buzz wears off you can feel more restless and anxious than before. Broken sleep, a racing heart and worry about the night before add to it. It usually eases as the hangover does, within about a day, but anxiety that lasts for days, or that shows up when you have not been drinking, is worth raising with a doctor.
You wake up after a night out and, before you have even checked your phone, there is a knot in your stomach. Your heart is racing, you are replaying every conversation, and you feel sure you did something wrong. If that sounds familiar, you are far from alone. A recent review of 22 studies with more than 6,000 people found a clear link between hangovers and higher anxiety, stress and low mood (Rothman et al., 2026). Here is why it happens, how long it lasts, what helps, and when it is a sign to get support.
What you'll learn
- What hangxiety is and why drinking can make you anxious the next day
- Why some people get it much worse than others
- Why your heart races during a hangover, and which heart symptoms need 911
- How long hangover anxiety lasts, and when it might be withdrawal
- What helps now, how to prevent it, and when to get support
What is hangxiety?
"Hangxiety" is a nickname for anxiety during a hangover. Anxiety and irritability are listed among the typical symptoms of a hangover, alongside fatigue, headache, thirst, nausea, sweating and increased blood pressure (NIAAA).
You do not need to have an anxiety disorder to get it. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) notes that anxiety-like symptoms can follow a single heavy drinking episode in people without an anxiety disorder, which the popular press calls "hangxiety" (NIAAA). For the physical side of a hangover, see how long a hangover lasts.
Why do I get anxiety after drinking?
Several things happen at once, and they feed each other:
| Reason | What happens | Source |
|---|---|---|
| Mini-withdrawal | While you drink, you may feel calmer and more relaxed, but the brain quickly adjusts to keep its balance. When the buzz wears off, you can feel more restless and anxious than before you drank. | NIAAA |
| Broken sleep | You may fall asleep faster after drinking, but sleep is fragmented and you tend to wake up earlier, with the most disruption in the second half of the night. | NIAAA; Ebrahim et al., 2013 |
| Body signals that feel like anxiety | Hangovers can bring sweating, nausea and higher blood pressure. Anxiety itself causes sweating, restlessness and a rapid heartbeat, so the two are easy to confuse. | NIAAA; MedlinePlus |
| Dehydration and an upset stomach | Alcohol makes you urinate more and irritates the stomach lining, which adds thirst, fatigue, headache and nausea. | NIAAA |
| Inflammation and acetaldehyde | Alcohol increases inflammation, and its toxic byproduct acetaldehyde affects organs including the brain. Both may add to the general unwell feeling. | NIAAA |
| Worry about the night before | Unwanted, repeating thoughts about what you said or did are common during a hangover and keep the anxiety going. | Kim et al., 2025 |
For more on how alcohol first relaxes you and then lets you down, see is alcohol a stimulant or a depressant.
Why do some people get hangxiety and others do not?
Hangovers vary a lot from person to person (NIAAA). Research suggests that 10% to 20% of drinkers say they do not get hangovers at all (Mackus et al., 2023). When researchers compared hangover-sensitive and hangover-resistant drinkers who drank similar amounts and slept similar hours, only the sensitive group reported a wide range of next-day symptoms (Mackus et al., 2023).
For the anxiety in particular, research points to a few patterns:
- Higher everyday anxiety. People with more anxiety to begin with, and those who tend to dwell on negative thoughts or avoid problems, report worse hangover anxiety (Rothman et al., 2026).
- Shyness. In a study of 97 social drinkers tested at home, highly shy people who drank had a significant rise in anxiety the next day (Marsh et al., 2019).
- Fear of body sensations. Hangover symptoms such as nausea and sweating resemble anxiety. In a study of 334 young adult drinkers, people who were more afraid of the mental symptoms of anxiety had more hangover anxiety a month later (Fujiwara et al., 2026).
- Support helps. Social support and mental resilience looked protective in the review (Rothman et al., 2026).
If your face turns red when you drink, acetaldehyde builds up faster and can cause a fast heartbeat and nausea (Brooks et al., 2009), which can easily feel like panic. See is Asian flush dangerous.
Why is my heart racing with a hangover?
Heart palpitations, the feeling that your heart is pounding, racing or skipping, have many everyday causes, including anxiety, caffeine and drinking too much alcohol. Most of the time they are not serious. A normal resting heart rate is 60 to 100 beats per minute (MedlinePlus).
Heavy drinking can also trigger an irregular heart rhythm. Atrial fibrillation after a binge, sometimes called "holiday heart syndrome," is well documented (Voskoboinik et al., 2016). A racing heart that feels irregular, or does not settle as you rest, should be checked.
Call 911 if palpitations come with chest pain, shortness of breath, fainting or loss of consciousness, unusual sweating, or dizziness or lightheadedness (MedlinePlus). Contact your provider right away if the palpitations are new for you, or your pulse stays above 100 at rest when you are not anxious or feverish (MedlinePlus).
How long does hangover anxiety last?
Hangover symptoms peak when your blood alcohol level returns to about zero, often the morning after, and can last 24 hours or longer (NIAAA). In a study that tracked hangover symptoms hour by hour, they were worst in the morning and eased gradually, but were still present in the afternoon (Mackus et al., 2023). Because anxiety is one of those symptoms, hangxiety typically eases along with the rest of the hangover.
Can hangover anxiety last for days?
Anxiety that lasts several days needs a closer look. In people who drink heavily on a regular basis and then stop, alcohol withdrawal usually starts within 8 hours of the last drink and peaks at 24 to 72 hours (MedlinePlus). Its common symptoms include anxiety, shakiness, irritability and a rapid heart rate (MedlinePlus). NIAAA notes that anxiety can build between drinking episodes and reach high levels during withdrawal (NIAAA).
Withdrawal is different from an ordinary hangover and can become dangerous. If you drink most days and feel shaky, sweaty and anxious when you stop, talk to a health care provider rather than waiting it out. Confusion, seeing or feeling things that are not there, fever or seizures are signs of severe withdrawal and need emergency care (MedlinePlus).
What helps hangover anxiety right now?
There is no cure for a hangover other than time (NIAAA). These steps will not erase it, but they can keep you from making it worse:
- Skip the "hair of the dog." Another drink may dull symptoms briefly but can prolong the hangover (NIAAA). Alcohol may seem to relieve anxiety in the short term, but over time heavy drinking can make anxiety worse (NIAAA).
- Go easy on caffeine. Caffeine is a common cause of palpitations, and cutting back often reduces them (MedlinePlus). If you drink coffee daily, stick to no more than your usual amount; see how to calm caffeine jitters.
- Drink water and eat something gentle. Mild dehydration and an irritated stomach add to fatigue, headache and nausea (NIAAA). See what to eat with a hangover.
- Slow your breathing. Deep relaxation or breathing exercises can help with palpitations (MedlinePlus).
- Check the facts before you spiral. Repeating, unwanted thoughts about the night before keep the cycle going (Kim et al., 2025). Writing down what actually happened, or talking to a friend you trust, can help, and social support looked protective in research (Rothman et al., 2026).
- Be careful with pain relievers. Acetaminophen combined with alcohol can be toxic to the liver, and aspirin and ibuprofen can irritate the stomach (NIAAA). Ask a pharmacist if you are unsure.
- Rest if you can. A hangover affects attention, decision-making and coordination, so it is not the day to drive or make big decisions (NIAAA).
How to prevent hangxiety next time
- Drink less. The more alcohol you drink, the worse the hangover tends to be, whatever you drink. The only sure way to avoid one is to not drink or to keep intake to a minimum (NIAAA).
- Count standard drinks. One U.S. standard drink has about 14 grams of alcohol, the amount in 12 ounces of regular beer, 5 ounces of wine or 1.5 ounces of spirits (NIAAA).
- Do not drink to calm your nerves. Alcohol is commonly used to cope with anxiety, but repeated heavy drinking can make both the anxiety and the drinking worse (NIAAA).
- Have a non-alcoholic option. Switching some rounds to an alcohol-free drink lowers your total. See easy mocktail recipes and what sober curious means.
- If you flush, see how to prevent Asian flush.
Is hangxiety a sign of a drinking problem?
Not on its own; anxiety can follow a single heavy night (NIAAA). But it is worth paying attention to. In the shyness study, the rise in next-day anxiety among highly shy people was linked to higher scores on a standard alcohol-use screening test (Marsh et al., 2019). In another study, people who kept having intrusive thoughts about the previous night's drinking tended to keep up more frequent heavy drinking a month later (Kim et al., 2025), and the review suggested that the psychological side of hangovers may help keep a binge-drinking cycle going (Rothman et al., 2026).
Signs to take seriously include drinking to calm anxiety, having hangxiety most weekends, or feeling shaky until you drink again. The SAMHSA National Helpline (1-800-662-4357) offers free, confidential help 24/7 (SAMHSA).
When to see a doctor
- Your anxiety does not go away after the hangover, shows up when you have not been drinking, or gets in the way of work or relationships (MedlinePlus).
- You have sudden, repeated episodes of intense fear or panic (MedlinePlus).
- You drink most days and feel anxious, shaky or sweaty when you stop (MedlinePlus).
- Your palpitations are new, feel irregular or keep coming back (MedlinePlus).
- Call 911 for chest pain, shortness of breath, fainting, or confusion, hallucinations, fever or seizures after stopping drinking (MedlinePlus; MedlinePlus).
- If you are thinking about harming yourself, call or text the 988 Suicide and Crisis Lifeline at 988 (NIMH).
Common myths (quick reality check)
Myth: A drink in the morning will settle hangover anxiety. Reality: Another drink may dull symptoms briefly but can prolong the hangover, and heavy drinking can make anxiety worse over time.
Myth: Hangxiety means you have an anxiety disorder. Reality: Anxiety-like symptoms can follow a single heavy drinking episode in people without an anxiety disorder. Anxiety that persists or appears without drinking is different and worth discussing with a doctor.
Myth: A strong coffee will fix it. Reality: There is no cure for a hangover other than time, and caffeine is a common cause of palpitations.
Frequently asked questions (FAQ)
What is hangxiety?
Hangxiety is anxiety during a hangover: feeling nervous, uneasy, irritable or panicky the day after drinking. Anxiety is a recognized hangover symptom.
Why do I get anxiety after drinking?
The brain adjusts to alcohol's calming effect, so you can feel more restless and anxious when it wears off. Broken sleep, physical symptoms and worry about the night before add to it.
How long does hangover anxiety last?
Usually about as long as the hangover: symptoms peak when blood alcohol returns to about zero and can last 24 hours or longer, easing through the day.
Can hangover anxiety last for days?
It can, but anxiety lasting days after regular heavy drinking may be alcohol withdrawal, which peaks at 24 to 72 hours and should be checked by a provider.
Why is my heart racing with a hangover?
Anxiety, caffeine and heavy drinking can all cause palpitations. Call 911 if they come with chest pain, shortness of breath, fainting or dizziness.
How do I get rid of hangxiety fast?
There is no fast cure. Skip more alcohol, go easy on caffeine, drink water, eat something gentle, slow your breathing and give it time.
Why do some people get hangxiety and others don't?
People with more everyday anxiety, high shyness or a fear of body sensations tend to get it worse, while social support looks protective.
Related guides
- How long does a hangover last?
- Is alcohol a stimulant or a depressant?
- Why does red wine give me a headache?
- Best food for a hangover
- Is Asian flush dangerous?
- Sober curious: what it means and how to try it
- Easy mocktail recipes
Disclaimer and when to seek help
This article is for general education and is not medical advice. It is not a treatment guide for anxiety disorders. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your health care provider if you have ongoing anxiety, heart symptoms or concerns about your drinking, or if you take medication. Call 911 for chest pain, trouble breathing, fainting, confusion or seizures. If you are thinking about harming yourself, call or text 988.
References
- National Institute on Alcohol Abuse and Alcoholism. "Hangovers". December 2025.
- National Institute on Alcohol Abuse and Alcoholism. "Mental Health Issues: Alcohol Use Disorder and Common Co-occurring Conditions". Core Resource on Alcohol. Updated May 8, 2025.
- Rothman R, Hayley AC, Aitken B, Downey LA. "A Systematic Review of the Impact of the Alcohol Hangover Upon Negative Affect." Drug and Alcohol Review, 2026;45(1):e70052. doi:10.1111/dar.70052
- Marsh B, Carlyle M, Carter E, et al. "Shyness, alcohol use disorders and 'hangxiety': A naturalistic study of social drinkers." Personality and Individual Differences, 2019;139:13-18. doi:10.1016/j.paid.2018.10.034
- Fujiwara S, Sherry SB, Rostampour R, et al. "Anxiety sensitivity dimensions and the alcohol hangover experience: Longitudinal associations with hangover-related anxiety and depression." Addictive Behaviors, 2026. doi:10.1016/j.addbeh.2026.108687
- Kim AJ, Sherry SB, Kruisselbrink LD, et al. "Does ruminating about the previous night's drinking during a hangover predict changes in heavy episodic drinking? A two-wave, 30-day prospective study." Psychology of Addictive Behaviors, 2025. doi:10.1037/adb0001056
- Mackus M, van de Loo AJAE, van Neer RHP, et al. "Differences in Next-Day Adverse Effects and Impact on Mood of an Evening of Heavy Alcohol Consumption between Hangover-Sensitive Drinkers and Hangover-Resistant Drinkers." Journal of Clinical Medicine, 2023;12(6):2090. doi:10.3390/jcm12062090
- MedlinePlus Medical Encyclopedia. "Heart palpitations". Review date June 4, 2026.
- MedlinePlus Medical Encyclopedia. "Alcohol withdrawal". Review date January 1, 2025.
- MedlinePlus (U.S. National Library of Medicine). "Anxiety". Updated October 17, 2023.
- Voskoboinik A, Prabhu S, Ling LH, Kalman JM, Kistler PM. "Alcohol and Atrial Fibrillation: A Sobering Review." Journal of the American College of Cardiology, 2016;68(23):2567-2576. doi:10.1016/j.jacc.2016.08.074
- Brooks PJ, Enoch MA, Goldman D, Li TK, Yokoyama A. "The alcohol flushing response: an unrecognized risk factor for esophageal cancer from alcohol consumption." PLoS Medicine, 2009;6(3):e1000050. doi:10.1371/journal.pmed.1000050
- Ebrahim IO, et al. "Alcohol and sleep I: effects on normal sleep." Alcoholism: Clinical and Experimental Research, 2013;37(4):539-549. doi:10.1111/acer.12006
- National Institute on Alcohol Abuse and Alcoholism. "What Is a Standard Drink?" Updated December 2025.
- National Institute of Mental Health. "Depression".
- Substance Abuse and Mental Health Services Administration. "SAMHSA's National Helpline".
