Last night, the prosecco had you feeling like an unstoppable goddess as you screamed your lungs out to Chappell Roan at karaoke, but this morning you’re convinced your friends have formed a secret WhatsApp chat to discuss how annoying you are. What gives?

“Alcohol affects the brain’s neurotransmitters, initially boosting dopamine and GABA (the fun parts),” explains psychotherapist James Lloyd. “However, as these chemicals deplete, the brain can enter a rebound state of heightened activity, often manifesting as anxiety. This can be especially pronounced for those of us prone to self-criticism or worrying about the opinion of others. The post-drinking aftermath often inflames pre-existing fears, leaving us feeling judged or convinced we’ve embarrassed ourselves, even if this isn’t the case.”

When stuck in a cloud of hangxiety, Lloyd suggests the following self-soothing strategies:

Ground yourself: focus on deep, slow breathing or practice a mindfulness exercise to anchor yourself in the present.
Reframe thoughts: remind yourself that you’re in a vulnerable physical state and that catastrophic thoughts are often exaggerated.
Hydrate and nourish: alcohol dehydrates, so rehydrating and eating foods with electrolytes can stabilise your body and mood.
Connect: talking to someone you trust can break the spiral of self-critical thinking.

Studies show that shy people are more prone to post-party anxiety as they may be more likely to use alcohol as a crutch in social situations. If this rings true and it’s something you’re worried about, a therapist to help identify your triggers and reduce your reliance on the strong stuff.

From grazing panda to hibernating hedgehog – what’s your hangover animal personality?