Emotional Hangovers Are A Thing
The Department of Psychology and Center for Neural Science at NYU confirms that the emotional residue of certain events can last significant periods of time. Have you ever experienced a big emotional disruption - such as a break up, serious argument, upsetting loss, toxic interaction, or a life-changing transition – and you wake up the next day feeling drained, irritated, foggy or moody? There’s a good chance you have an emotional hangover.
Whether the actual event is over, or you’re still dealing with some aftermath, it can leave you reeling with clouded thoughts and internal exhaustion. This year in particular, has provided ample opportunity for emotional upheaval, with symptoms lingering well beyond just a day or two.
HANGOVER REMEMDIES
Ease up – if you don’t need to push yourself quite as hard, slow down a bit and do what you can.
Prioritize your sleep – keep to a regular schedule; keep your bedroom dark, quiet and at a comfortable temperature; if you’re having trouble getting to sleep, tire your mind doing a math problem or alphabetizing categories such as states, friend/family names, etc.
Nourish your mind & body – avoid food & drink that triggers anxiety (sugar, caffeine, alcohol); load up on veggies and foods that are anti-inflammatory or contain omega-3 fats.
Move! –stretch, dance, exercise or just move. This helps to increase levels of norepinephrine (the chemical that moderates the brain’s response to stress), fuels energy, and improves focus.
Limit media – social media & news increase the noise and clutter in your head. Take a break and let things quiet down.
Fall apart – ugly cry. Tears release oxytocin and endorphins and contain mood-regulating manganese. Crying helps relax tightened muscles and tension, and activates the parasympathetic nervous system to help the body restore to a state of balance.
Quiet down – make time to decompress and reset. Rather than playing events over and over in your mind, let your thoughts go elsewhere. Read, meditate, journal, get creative, or take in nature.
Get outside yourself – when you’re feeling overwhelmed or mentally trashed, an act of kindness toward someone else can do wonders. You feel connected, and add some positivity to your day.
Be honest – with yourself & others. Take off the emotional mask. Let someone know you’re emotionally wrung out. It can help to vent, verbalize or get perspective. Choose someone who is non-judgmental and supportive.
Know when to seek help – the symptoms of an emotional hangover can mirror those of depression, anxiety and other mental health issues. If your gut feels “off” or if symptoms last longer than 2 weeks, it could be helpful to seek additional support from a professional.
Being hungover from emotional overload, people pleasing, stuffing feelings or shutting down, takes a lot out of you. And, it won’t last forever. Emotional hangovers are not a punishment. They’re just a reminder to take care of yourself.