The Sunday Scaries: Why Alcohol Turns You Into an Anxious Wreck (And How to Fix It)

If you’ve ever woken up after a night out, riddled with an unshakable sense of dread, welcome to the club. The Sunday Scaries are like a subscription service I never signed up for but still get charged for every time I have a drink. And the worst part? It happens even if I’ve only had one glass of wine.

I’m talking about that pit-in-your-stomach feeling, the overanalyzing of everything you said, the deep, philosophical panic about whether you left the oven on (you didn’t) or if you told someone you love them when you absolutely shouldn’t have (you probably did). It’s the emotional hangover that hits just as hard—if not harder—than the physical one.

So why does this happen, and more importantly, how do we make it stop?

Why Alcohol Turns Your Brain Into an Anxiety Machine

Let’s get science-y for a second. When you drink, your brain floods with dopamine, making you feel on top of the world. But once the alcohol wears off, your dopamine levels crash, and cortisol (the stress hormone) kicks in, sending your nervous system into absolute panic mode.

And that’s not all. Alcohol messes with your GABA and glutamate levels (aka, the brain chemicals that regulate relaxation and stress). Essentially, your brain has spent all night thinking it’s at Disneyland, only to wake up in a post-apocalyptic wasteland of self-doubt and regret. Fun, right?

How to Survive (And Maybe Even Avoid) The Sunday Scaries

1. Hydrate Like Your Life Depends on It

This one’s obvious, but dehydration makes everything worse. Alcohol depletes your body of essential electrolytes, which can heighten anxiety. Chug water before bed, and if you’re feeling fancy, grab some coconut water or electrolyte tablets.

2. Fuel Your Body (With More Than Just a McMuffin)

Hungover-you probably wants a greasy fry-up, but try to get some actual nutrients in there too. Foods rich in B vitamins (eggs, avocados, leafy greens) and magnesium (nuts, dark chocolate) help regulate your nervous system and fight off the anxiety spiral.

3. Move Your Body (Even If It’s Just a Walk to Get a Coffee)

I know, the thought of exercising with a hangover is criminal, but even a slow walk can help shake off the doom. Movement releases endorphins, aka your brain’s natural stress relievers.

4. Stop Playing Detective on Your Own Night Out

The urge to analyse every single conversation from last night is strong. But let’s be real—no one else is thinking about that one weird thing you said to the bartender. Distract yourself with a good TV show, podcast, or anything that keeps your brain from spiraling.

5. Limit the Caffeine (Sorry, But It’s True)

Caffeine and hangover anxiety go together like tequila and bad decisions. Your nervous system is already on high alert, and coffee will only make it worse. Opt for herbal tea or a matcha latte if you need a gentle pick-me-up.

6. Do Something That Makes You Feel Like a Functional Human

Taking a shower, changing your sheets, or even just lighting a candle can make you feel slightly more put together. Trick your brain into thinking you have your life together, even if you absolutely do not.

7. Remember: No One Cares as Much as You Think

Seriously. The people you were with last night are too busy dealing with their own hangovers to analyze your every move. And if you did say something questionable? Own it, laugh it off, and move on.

The Bottom Line

The Sunday Scaries are a cruel joke, but they don’t have to ruin your entire day. By taking care of your body, getting out of your own head, and remembering that literally everyone else is also in a state of regret, you can make them a little less soul-crushing.

Or, you know, just not drink at all. But let’s not get crazy.

Got any go-to hangover anxiety cures? Drop them in the comments—I need all the help I can get.

Until next time, stay hydrated and avoid tequila.

Love, Your Retired Party Girl xoxo