There seems to be some discussion as to whether or not alcohol and panic attacks are linked.  But in my experience, which unfortunately is vast, excessive alcohol consumption will lead to panic attacks for one or two days afterwards.  Symptoms can present as heart palpitations, sweating palms, pins and needles, disturbing thoughts, insomnia, breathing problems and more.  Sometimes the symptoms can be low grade over a full day, and sometimes they can be more intense but shortlived ie a panic attack.

Hundreds of people have reported panic attack symptoms the day after drinking excessive alcohol

If you are experiencing any of these panic attack symptoms when hungover, its important to remember that although they are very uncomfortable, none of these symptoms are life threatening.  Your body is reacting to a threat that doesn’t exist.  Although this causes fear, your body will not damage itself through this reaction.

Although the symptoms are frightening, panic attacks are not life threatening

Some of the reasons for the ‘hangover-anxiety’ symptoms that make most sense to me, are low GABA levels, dehydration and low blood sugar.:

GABA is a neurotransmitter which helps us calm down.  It encourages the hormones that create a happy satisfied feeling, and discourages any hormones which make us anxious.  Although drinking a small amount of alcohol stimulates GABA to be secreted, as we continue to drink more and more the levels drop and stay depleted for an extended period. (Holford, P) So in the long run, it causes more anxiety, even though we may drink to try ‘calm our nerves’.

Abnormal neurotransmitter release may be the cause for anxiety symptoms

Our bodies rely on water for all functioning, so when we are dehydrated during a hangover, our organs cannot work optimally, right down to a cellular level.  (Mcdonach,BJ) Apart from how this may effect our neurotransmitters and hormones, it will also place added stress on us, sensitizing us to react abnormally to stimuli.

Dehydration can add stress to our system

The day after binge drinking, we suffer from a low level of blood sugar.  Our brains are dependant on glucose as their source of energy, so any change in the blood glucose level will affect our mental functioning.    A low blood sugar level has been linked to depression, making us more vulnerable to anxiety and panic attacks. (Holford, P)

Low blood sugar can affect your mental state

The first thing I do to avoid a panic attack, is drink three large glasses of water before going to bed.  This helps to ease the dehydration.  The next day, I make sure I eat small snacks often during the day.  This helps normalise the blood sugar level.  Low glycaemic load foods are best.  I avoid any caffeine – so no coffee and no caffeinated fizzy drinks.

My tips – water, small snacks and no caffeine!

The obvious remedy to this problem is to stop drinking large amounts of alcohol.  But if you do have a big night, and you experience a panic attack, you need ways to deal with it.  Until recently I have been approaching my panic attacks incorrectly.  I’ve been trying to fight them and worrying that there is something terribly wrong with me, and so making them worse… creating more fear.  Now I’ve learnt that by changing the way I manage the symptoms, I can regain control and decrease the anxiety immediately.

Once you feel that you can manage a panic attack confidently, you can  make some small changes to your life which dramatically decrease general anxiety.  This makes you less sensitive to triggers which may otherwise have made you anxious.  The key is to educate yourself, and take back control.

Using simple techniques you can overcome the panic attacks after drinking alcohol

I would recommend The PanicAway Program to anyone suffering from panic attacks the day after drinking alcohol. (see panicaway review)

References

Holford, P  2007 Optimum Nutrition for the Mind, Piatkus Books Ltd, London

McDonagh, BJ 2001 Panic Away Program, Copyright 2001-2008