Hang-xiety: The Impact of Alcohol on Your Mental Health

The holidays are upon us. This time of year brings about joy, time with loved ones, and many, many gatherings, but it also brings about stress and tension. From the neighborhood cookie party to the office Thanksgiving potluck, you are sure to encounter situations that encourage consuming a few adult beverages. After a weekend celebrating friends and a morning spent reading a New York Times article on how drinking impacts your mood, it seemed fitting to explore this topic a bit further.

Let me start by saying this article is not an indictment of alcohol use. I simply found it helpful to learn more about the science of alcohol on my health and thought others might as well. I also wanted to write an article on this topic because I have had many clients and many friends tell me they find themselves drinking more than normal when they are having social anxiety. And what brings out social anxiety more than the holidays? 

For many, drinking alcohol causes a lower mental state the following day. This pattern is so prevalent that colloquial terms abound: Sunday Scaries, Hangxiety, Post Party Depression. Maybe it’s brain fog or obsessive thoughts about brief interactions from the night before. It could be dread for Monday or guilt about eating that extra slice of pizza. Whatever it looks like for you, it probably isn’t the sunny, productive Sunday morning you had in mind. Let’s explore why…

The first surprising thing I learned in my education on alcohol’s impact on the body is how widespread the effects are. Alcohol consumption causes changes to your hormones, your immune system, the metabolism and circulation. It also impacts your kidneys and liver. 

Starting with your hormones: you know how people say alcohol takes the edge off? It literally does by mimicking the GABA chemical in our brain which helps calm us down. The body then increases glutamate production, a neurotransmitter that plays a key role in our nervous system. Glutamate influences learning and memory, two things you might notice a reduced capacity for after a drink or two. 

Next: your immune system (and gastrointestinal system by association). As we consume alcohol, our gut microbiome changes. These microorganisms affect the functioning of the immune system. You will commonly see inflammation and greater susceptibility to viruses like the flu. 

Drinking alcohol frequently causes blood sugar levels to rise because of how and what we are consuming. As our body attempts to metabolize all that excess sugar, cortisol and adrenaline are released which can lead to that feeling of panic. You might find yourself waking up hot and uncomfortable after a night out - that is probably your body trying to normalize sugar levels.

All this up and down of our hormones and blood sugar leads to a night of disrupted sleep. Turns out that isn’t great for your health either. 

Here’s the good news: now you know! You can make more informed decisions around your alcohol consumption whether that’s less sugary drinks or incorporating more water. You can also check-in with yourself periodically while at social gatherings where alcohol is served. Rather than instinctively grabbing another glass, you could pause and check-in with yourself. Are you wanting another drink or are you feeling anxious and trying to quell your nerves? The first step is understanding yourself, your reactions, and your needs. Then we can work on meeting them. 

The moral of this story is simple: drinking alcohol is a short term solution for a long term problem. Hangover-related anxiety might be an easy way into addressing anxiety that impacts you throughout your life, even when alcohol is not involved. 

You will find addressing anxiety to be more effective through the development of long term strategies that work for you like grounding techniques, meditation, cognitive reframing, and/or therapy. This could change your relationship with Sunday morning for good!