worldI have a raging thirst, but I can’t drag myself out of bed for a glass of water. All I remember last night is hearing a story about a man who “hatfished” you on a date with a hat, only to find that the man listening to you was terribly backwards. I was. You didn’t get a message from your friends this morning, so you assume they must hate you now. No need to deal with the consequences of your actions.
There’s a scientific reason why drinking alcohol makes you feel this way. Professor of Neuropsychopharmacology at Imperial College London and author of the 2020 book Drink? The new science of alcohol and your health.
The blissful state we associate with drinking is caused by alcohol boosting GABA receptors (neurotransmitters that essentially turn off the brain), which makes neurons fire less, thus making you feel calmer. increase.
When you go into withdrawal, your brain increases levels of the key excitatory transmitter glutamate and tries to decrease GABA, and this chemical imbalance causes anxiety. In other words, as Nutt puts it, “The brain is a finely balanced machine. When you add alcohol, that balance dissolves like a sugar cube in hot tea.”
Worse, this anxiety tends to occur when you’re trying to quit alcohol and go to sleep. says Nat. “And that’s why you’re being too vigilant and why the world seems like too much.”
As your glutamate levels drop, so does your memory, and your brain tries to fill in the gaps of what you did after the third bottle of wine. “Because of the effects of anxiety on the body, we tend to think of the worst,” says psychotherapist Rachel Buchan. It leaves me with the feeling that I’m out of control.
Before mindful drinkers become complacent, note that hang anxiety isn’t always associated with alcohol, according to clinical psychologist Linda Blair. A lot of social anxiety is caused by a buildup of energy that we don’t know what to do with. It’s there and it’s bouncing around.” That’s when we start to get attached to what we said or did. “You would want to use that energy to solve your worries, but of course you can’t. You can’t turn back time.”
Some of us tend to ruminate more than others. “There are more introspective people than impulsive people,” says Blair. A lot of this is genetic, but there’s a learned element to it.
And of course we are all a little rusty since the Covid lockdowns. “When you’re in a relationship, you’re always aware of the other person’s feelings and reactions, so you can respond appropriately,” says Blair. “We are under-exercised. This leaves us more tired than usual and can cause anxious thoughts. In fact, they tend to think negatively rather than positively.
Knowing all this probably won’t stop you from partying. But before you give up on waking up on her January 1st full of self-loathing, there are things you can do to lessen your anxiety symptoms. Beyond paracetamol, what to order from Deliveroo and turn on reality shows.
talk to friends
“If you go out for coffee with someone from your party, you’ll find that they treat you the same way they did before the party,” recommends Blair. “But don’t bring up what you said. As much as you can, make sure you choose a sympathetic person, not a friend who reminds you of when you cornered an Irish girl in the kitchen.
Buchan recommends breathing in and out through your nose rather than your mouth. 4 seconds is good, but if that doesn’t feel comfortable go more or less. Imagine your stomach as a balloon. It expands when you breathe in and contracts when you breathe out. “This will help you breathe deeper and calm your body,” Bukan says. “You can do it anywhere and no one knows you’re doing it.”
“Exercise speeds up your metabolism and helps you get rid of a hangover,” says Nat. However, avoid anything too strenuous as it can strain your cardiovascular system.Think light jogging or long walks. Shuffling to co-op in a gown for some Pringles doesn’t count.
To avoid a disappointing crush after the party, Blair recommends making sure you have something else exciting in your diary. It was a lot of fun, so I’m really sorry that it’s over, but actually, I have that work party on Tuesday, so I can be excited about it. Setting something else right away gives direction to your emotions and energy. “
don’t overthink things
Admittedly, your mind is in a hurry and you’re sweating a little thinking about what happened last night, but Blair advises you not to just jump to conclusions. You can call it, but you can also just call it a hangover,” she says. Blair says this helps us reframe. “When you think of it that way, it’s in your control, not yours.” Sometimes a hangover is just a hangover. Everyone at the party will feel the same as you. And it will pass, too.
eat Before going to bed (and having a solid breakfast)
“Alcohol can mess with blood sugar levels and interfere with sleep,” says nutrition therapist Alice McIntosh. “Another side effect of high blood sugar is that our bodies release more of the stress hormone cortisol, and for many people this can lead to anxiety.
Eating something before bed stabilizes your blood sugar and absorbs some of the alcohol in your gut. If you need something, try whole grain toast with peanut butter and bananas.”
Eggs make a perfect hangover breakfast. “It’s rich in amino acids, protein, B vitamins, nutrients like choline that help with liver function, and healthy fats that help you get back on track,” McIntosh says. Serve toast with avocado and mushrooms. Both are “rich in detoxifying B vitamins, folic acid, and antioxidants.” If you’re vegan, choose baked beans instead of eggs. This is because they provide very important protein and fiber.
You can also take supplements containing B vitamins, magnesium, and vitamin C to help with liver function and antioxidant NAC, or milk thistle.