Understanding Emotional Hangover: Signs, Symptoms, and Effective Coping Strategies

An emotional hangover is akin to a hangover caused by alcohol or other substances. It arises after experiencing a traumatic or emotional incident, leaving one emotionally exhausted and drained. This discomfort can be triggered by various situations such as a nasty argument with a colleague, a breakup, stress-induced conflicts with friends, not finding a beloved book, someone buying the same dress as you, your crush starting a relationship with someone else, or an irritating quarrel with a stranger over a seat. When one reaches their limit in handling and responding to such situations, they become overwhelmed. The next morning, they may wake up feeling physically and emotionally drained. Almost everyone experiences this critical phase of an emotional hangover at some point in their lives. It can take a toll on emotional health and lead to mental health issues like anxiety, stress, depression, and eating disorders.

Over time, one’s attention span may decline, making it difficult to focus for more than a few minutes. This can significantly disrupt day-to-day activities, leading to isolation. The pressure to wake up every morning and act as if nothing has happened can be intense. Suppressing emotions for a prolonged period can be exhausting and create a mental load, affecting one’s thoughts about themselves and their relationships. In some cases, people blame themselves and make peace with the situation instead of addressing the root cause. An emotional hangover is a vulnerable part of an individual’s life.

Symptoms of Emotional Hangover

• Muscle tension
• Rapid heartbeat
• Feelings of guilt, remorse, and sorrow
• Brain fog
• Procrastination
• Sharp headache
• Easily getting distracted
• Fatigue
• Chest pain
• Dizziness
• Upset stomach
• Nausea
• Constant mood swings

Impact of Emotional Hangover on Body and Brain According to Dr. Sonal Anand, psychiatrist at Wockhardt Hospitals, Mira Road, “An emotional event can trigger your brain to release stress hormones like cortisol and adrenaline. It also activates your brain’s emotional centers, specifically the amygdala, which is responsible for processing emotions and memory formation. These hormones and defense mechanisms can lead to high blood pressure and increased heart rate. This can be harmful to your heart health and potentially increase the risk of developing cardiovascular diseases such as stroke, cardiac arrest, heart failure, and coronary artery disease. These intense emotions become deeply engraved in your memory, making it harder to forget or move on.”

Tips to Overcome Emotional Hangover

• Get plenty of sleep, aiming for 7 to 8 hours each night.
• During stressful situations, try to distract yourself by engaging in activities and hobbies that make you happy, such as doodling, walking, cycling, watching movies, or cooking.
• For relaxation and stress reduction, practice yoga, meditation, and deep-breathing exercises.
• Be vocal about your thoughts and express them when needed.
• Eat a well-balanced meal with essential nutrients to improve your health.
• If you can’t share your feelings with loved ones, try journaling your thoughts and frustrations daily.