Post Party Anxiety: The Morning-After Hangxiety of Awkward Regret

By now you probably know how to beat a hangover, but do you know how to deal with hangxiety? You know, that post party anxiety we all face.

Waking up after a night of partying often comes with nausea and a headache. But along with that can come a post party anxiety, when you experience a sense of regret, anxiety, or even paranoia.

Being worried about what you said or did the night before when your memory is now a little foggy is a real fear for a lot of people. Did you call your ex? Did you post something offensive online? Did you share a secret that was totally inappropriate with your group of friends?

We all face some version of this after a wild night, but how can you have fun without that fear?

What is post party anxiety?

First of all, what is post party anxiety? At first, you may think it is feeling exhausted after going out and socializing, but in fact, it is the fear and dread that set in once the partying is over.

With the consumption of alcohol comes a feeling of letting loose and letting your guard down. But the next morning when the alcohol is leaving your system you not only feel sick but also intensely fearful of what you may have done whilst in that state.

And this feeling is becoming more and more common. In fact, it has more recently led to many people cutting back on their alcohol consumption, leaving parties early, or just avoiding going out altogether. [Read: Sabotaging your happiness – 12 ways you could be ruining your own life]

Why does hangxiety happen?

It makes sense that you would feel nervous that you made a fool of yourself when you can’t remember the night before. If you are already prone to anxiety the calmness that alcohol gives you intensifies the anxiety afterward.

Think about it. You are anxious to go to a party on Friday night. But you go and have a drink. You feel better, it is easier to socialize, and you have a good time. So you have a few more drinks. But, the calmer you feel that night, the stronger the anxiety comes flying back the next day or even for the entire rest of the weekend.

For someone who deals with anxiety, not only is that feeling coming back, but you worry nonstop what you may have done or what may have happened when you weren’t on edge.

Think of it as the anxiety bouncing back. You subsided it with alcohol. Now it shoots back full force to not only make you feel anxious about what is to come but also what already happened. [Read: How to decipher the difference between social anxiety and shyness]

How to deal with post party anxiety 

Being able to go out and enjoy yourself without this paralyzing feeling of fear the next morning is something we all want to achieve. But how can you do one without the other?

#1 Ask a friend to monitor your drinking. The best way to deal with hangxiety is to prevent it all together. But while you’re out having a good time, you may not be thinking about how you’ll be feeling tomorrow.

If you anticipate hangxiety, reach out to a trusted friend you are going out with. Ask them to watch how much you’ve been drinking. Then, cut you off before you do anything you may regret later on. 

#2 Try something else to calm your pre-party nerves. Are you nervous you’ll run into your ex at tonight’s party? Or maybe you have a touch of social anxiety? Well, instead of grabbing a drink to calm those jitters, try something else.

Maybe have a chamomile tea or do some yoga before you head out. Even listen to a calming song on your phone before you get out of the car. Besides, looking to alcohol to give you a good time or calm your nerves is a good way to create an irreversible problem. [Read: How to build self-confidence: 16 ways to realize you’re worth it]

#3 Don’t drink more to calm the hangxiety. You have anxiety. So you drink to stop it. But then you wake up the next day with anxiety because you drank so much. It becomes a vicious cycle and can lead to a real drinking problem.

If you want to have one or two drinks while you’re out, no problem. Just know your limit. If you had five or six drinks last time you had post party anxiety, make sure to keep it under that number next time you go out on the town. [Read: How to be less awkward and overcome your social anxiety]

#4 Block certain apps from your phone before going out. If your post party anxiety is mostly related to what you may have texted, who you may have called, or what you may have posted, block certain apps before you go out.

There are a number of apps that help with this. Or you can turn your phone on airplane mode. Or set your social media apps to only work when on WiFi. You could even hand your phone off to a trusted friend if need be.

#5 Learn to have fun without drinking. This is hard for a lot of people. As someone that hasn’t had a sip of alcohol in over five years, I can tell you it is not only possible, but even better to have fun without alcohol. I know I sound like a grandma, but hear me out.

Having fun without drinking lets you enjoy the moment. It lets you have memories. It lets you be carefree without the fear of embarrassing yourself.

#6 Use regular hangover remedies. Hangxiety is not just anxiety. Usually, it also contains some aspect of a hangover. Curing the physical aspect is the first step. Before you deal with the fallout of a text to your crush or a blow out email to your boss, feel better.

Take a shower, drink plenty of water, make a smoothie, or down a raw egg and hot sauce mixture. Whatever works for you, do it. From there, focus on how to troubleshoot whatever you may or may not have done the night before.

#7 Meditate. This can be used before or after post part anxiety. Meditate before going out to get yourself in a healthy headspace. This way you can enjoy a beer or glass of wine without wanting more and more.

Or if it is too late for that, meditate upon rising so you can calmly face the incoming memories or lack thereof. [Read: How to calm your nerves in any situation]

#8 Exercise. I know, I know. Exercise sucks. But it is proven that it perks you up. I am not saying you need to join a gym or go for a run. But even getting outside for some fresh air and a brisk walk with your AM coffee is a good way to deal.

It is amazing what being outside can do to clear your mind. Even if you do have something from last night to worry about this will help you deal with it with a lot more grace.

#9 Counter alcohol with water and food. Throughout your partying hours, make sure you are eating and drinking plenty of water. If you balance off each drink with a bottle of water and make sure you eat before heading out for the night your body will not be as severely dehydrated in the morning.

Plus you should wake up with a full memory of the night before. Just eat and stay hydrated to prevent the hangover and the anxiety. [Read: 12 quick ways to go from sloshed to alert]

#10 Trust yourself. If it is too late and you found this feature because it is the morning after, and you are already facing the loss of memories and uncertainty of your actions from 12 hours ago, try to relax.

Trust that party you foresaw this moment and kept things appropriate. You can reach out to friends and check social media to fill in the blanks. Try not to panic. There is nothing you can do about what has already been done.

[Read: How to avoid the awkward drama of drunk texts]

Knowing how to deal with post party anxiety or hangxiety is becoming a prerequisite for going out these days. Use these tips to guide you through your next night out.

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