Panic Attacks After Drink Alcohol: Can You Prevent Them?

Approximately 18% of adults in Delaware engage in binge drinking, which has resulted in numerous challenges for our state. Beyond the typical consequences of not feeling well after heavy alcohol consumption, hangovers can trigger panic attacks and heightened anxiety for many members of our community. For those managing a mental health condition, the impact of these hangovers can be highly significant.

At SUN Behavioral Delaware, we know how tempting it can feel to self-medicate your anxiety disorder with alcohol. At the time, it might feel like a magic fix. But did you know that drinking could be endangering your mental health? Let’s talk about panic attacks after drinking and what you can do to stop them.

How to Stop a Panic Attack When You’re Hungover

When you have alcohol in your system, or when your body is working to eliminate alcohol from the night before, stopping a panic attack will be more challenging than on a “sober” day. All of the healthy coping strategies you’ve accumulated will feel fuzzier because the brain isn’t as sharp. You’re also going to be far more prone to rumination (focusing on the same negative thoughts over and over). However, just because it’s harder to stop a panic attack during this time doesn’t mean it’s impossible. 

Here are some unique ways to stop a panic attack when you’re hungover:

• Stimulate your vagus nerve. Vagal nerves are the “head honchos” of your parasympathetic nervous system. This collection of nerves controls our heart rate and plays a large role in mood. These nerves spiral down from the neck to the abdomen, and when stimulated, they send a “rest” message to the brain. Things like deep breathing, washing your face or hands in ice water, exercise, and even singing will activate this message. The moment you feel a panic attack coming on, don’t try to “think your way out of it.” Instead, do something physical that will pique the interest of this complex and interesting collection of nerves.
• Call a friend or family member and ask them to tell you a story about their day. Hangover anxiety is a very stubborn form of anxiety that isn’t always easy to resolve. Sometimes, a resolution isn’t possible that day. One of the best ways to nip this anxiety in the bud is to distract yourself. Your brain is still not functioning in a normal way, so talking about your feelings probably won’t work. Try calling someone and asking them to distract you with a story.
• Go heavy on the veggies. The morning after a big night of drinking, the body is feeling starved for vitamins and hydration. While your instinct might be to go for a greasy cheeseburger to “soak up the alcohol”, the preservatives and preparation of that burger could make your anxiety worse. Instead, reach for a salad with some chicken or salmon as your protein. Give your body the nourishment it needs.
• Try to sleep. Sleep can feel borderline impossible when you’re feeling anxious and hungover, but many people feel better after a long nap. Remember that when you’re sleeping, your body is working hard to heal itself. Try putting a comforting show on TV that you’ve already seen before and laying down. You can also try reading or listening to music.
• Hydrate. The more your body hydrates, the better your major organs (including your brain) will feel. First, try small sips of water over an hour or two. After that, try moving up to 8-12 ounces of water every hour until you feel regulated again. 

Symptoms & Types of Anxiety

Those who have a current diagnosis of anxiety or panic disorder are far more likely to experience “hangxiety” and panic attacks post-drinking. The most common types of anxiety include:

• Generalized anxiety disorder (GAD)
• Panic disorder
• Health anxiety disorder
• Obsessive-compulsive disorder (OCD)
• Post-traumatic stress disorder (PTSD)
• Social anxiety disorder

Being diagnosed with one anxiety disorder doesn’t make an individual exempt from another. Someone may experience multiple anxiety disorders. They could also be managing an anxiety disorder alongside another mental health condition, like depression. 

Some of the symptoms noted by the people who manage anxiety disorders include:

• Self-isolation or fear of leaving the house
• Chest pain or body aches
• Racing thoughts and rumination
• Decreased work or school performance
• Insomnia
• Constant feelings of fear or that “something bad is going to happen” (a sense of impending doom)
• Trouble breathing

The Relationship Between Alcohol and Panic Attacks

Anxiety is often caused by traumas, genetics, or chronic stress. Alcohol has a history of making these things more unbearable. The brain doesn’t have a chance to heal or create healthy neural pathways when it’s inundated with alcohol all the time. Additionally, if you or someone you love is drinking in excess when going through something difficult, the alcohol could make it hard to process the event. Heavy and regular alcohol use can also take a toll on someone’s physical health, which can lead to the development or worsening of any mental health conditions. 

Inpatient Treatment 

Inpatient treatment provides patients with a stable and supportive environment. Here, they can focus on their recovery while being surrounded by trained and licensed professionals and others who are going through the same thing. 

During inpatient treatment, patients stay on sight at the rehab facility 24/7. They get to experience a wide variety of activities and programs during their day from individual therapy sessions and group sessions to activities such as yoga or hobbies that help rebuild new habits and focus the mind on healing.