If a giant weekend of Halloween events has left you with a frightful hangover, you may be feeling a bit extra anxious than ordinary.
It’s no secret extreme ingesting can doubtlessly have a detrimental impact in your bodily and psychological well being – and it’s one thing we may be considering extra about, notably with Christmas get together season on the horizon.
“While alcohol may initially make you feel more confident and less anxious, if used regularly over the long term it can make you more vulnerable to mental health conditions like depression and anxiety,” suggests Dr Bryony Henderson, lead GP from on-line remedy service Livi (livi.co.uk).
“Alcohol can disrupt the balance of chemicals and processes in your brain and affect your thoughts, feelings and behaviour.
“You may be surprised to learn that although there is initial euphoria, alcohol is a depressant, so people who already have mental health problems – including anxiety – may find this gets worse. In fact, this phenomenon has been so widely reported that the term ‘hangxiety’ is frequently used to describe feelings of anxiety induced by alcohol.”
While we don’t suggest overindulging in alcohol – see your GP you probably have any issues about how a lot you’re ingesting – in the event you do end up affected by hangxiety, there are just a few sensible steps you’ll be able to take to make your self really feel higher…
Try respiratory workout routines
Henderson recommends respiratory workout routines to calm your nervous system and scale back stress in your physique.
“Sit or lie down comfortably, exhale completely, gently and slowly inhale through your nose for the count of four. Then gently exhale through your mouth for the count of four. Pause and hold for the count of four,” she advises.
“As you breathe, imagine your breath moving around the image of a square. Repeat for a couple of minutes, or until you feel calmer.”
You may need to practise respiratory workout routines while you’re relaxed – that method, it might change into second nature while you’re feeling overwhelmed and anxious.
Get lively
“When you feel anxious and hungover, it can make you want to curl up in a little ball,” says Henderson.
“Yet the best thing is to do the opposite – get moving. For example, jumping, swaying, stretching or dancing to music can help shift your energy from an anxious state to a calmer one.”
There may be longer-term advantages to getting your physique shifting. “Exercise triggers the release of endorphins – ‘feelgood’ chemicals in the brain – that enhance emotional wellbeing,” suggests Henderson. “Research shows high intensity aerobic exercise like jogging, running or brisk walking, two to five times a week for at least two weeks, is effective in reducing general anxiety.”
Be type to your self
For scientific psychologist Dr Marianne Trent (goodthinkingpsychology.co.uk), “Self-compassion is key” while you’re scuffling with hangxiety.
“When we are under the influence of substances like alcohol, our inhibitions may drop and you may do or say things you wouldn’t normally,” she says.
The subsequent day, every part you probably did may be swirling round your head, however Trent urges you to recollect: “People around you will know you’re drinking, and are probably not judging you in the same way as you are judging yourself.”
Take care of your self
“Take care of yourself and nourish yourself well, don’t re-sedate yourself with alcohol, just slow down and communicate with people about how you are feeling,” suggests Trent.
By ingesting a number of water and maintaining a healthy diet meals, your physique will hopefully begin to course of the booze – and also you may discover your head feels a bit clearer.
Source: www.impartial.co.uk
