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Ever woken up after a perfectly reasonable night out, convinced you’ve done something awful, even though you can’t put your finger on what?

That uneasy, can’t-shake-it feeling the morning after drinking has a name.

Hangxiety doesn’t care whether you’re drinking mindfully, moderating or heading towards alcohol-free. And it doesn’t always need a big night to show up.

I’m looking at what hangxiety actually feels like, from the memory gaps to the replaying of every conversation. I explain why alcohol leaves your brain and nervous system on edge the next day, without drowning you in nerdy neuroscience.

I also look at why midlife makes the morning after so much harder. Cortisol, rubbish sleep, ageing parents, kids, work and perimenopause all play their part.

Then I’ve got seven quick-fire tips you can use before and during a bout of hangxiety.

I also share how to use your moderation experiments to work out what sets yours off.

Save this one to your playlist so you know where it is the next time you need it.

By the end of this episode…

• You’ll know why you feel anxious the morning after drinking, even when you didn’t drink that much
• You’ll be able to answer “why is my hangover anxiety worse in my 40s?”
• You’ll leave with seven practical things to do when hangxiety hits, and one thing not to reach for
• You’ll know how to stop yourself spiralling over last night’s events
• You’ll be able to tell whether your moderation is helping how you feel the next day

1:39 What Hangxiety Actually Feels Like
4:28 The Simple Biology Behind Why Hangxiety Happens
7:47 Why It Can Happen Anytime
8:28 7 Tips: Manage Hangxiety Before It Happens & In The Moment
13:18 Does Moderation Improve Hangxiety?
16:43 Why You Need to Be Kind To Yourself

Other Helpful Episodes & Resources:

176. The Hidden Biology Behind Brutal Hangovers After 40 - https://www.mindfuldrinkinginmidlife.com/2229527/episodes/19167111

173. Alcohol Cravings Don't Last As Long As You Think (And 4 Steps To Take When One Hits) - https://www.mindfuldrinkinginmidlife.com/2229527/episodes/19053289-173-alcohol-cravings-don-t-last-as-long-as-you-think-and-4-steps-to-take-when-one-hits

Visit the Moderation Hub - https://lownodrinker.com/moderation-hub/

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🎄 Join the daily advent for free to have your best Christmas & New Year yet! https://lownodrinker.com/christmaspod/ 🤶🏾

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✅ Get the Beginner's Guide to Mindful Drinking - https://lownodrinker.com/mindful-drinking-beginners-guide/

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❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13

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Welcome to the podcast, you're in the right place!

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✅ Get the Beginner's Guide to Mindful Drinking - https://lownodrinker.com/mindful-drinking-beginners-guide/

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❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13

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Sober curious, mindful drinker, flexible drinker, moderator... are they all just different names for the same thing?

These terms get thrown around a lot, often as if they mean the same thing. If you’ve ever wondered which one actually describes you, or if you even need a label at all, this one’s for you.

By the end of this episode:

• You’ll know the difference between being sober curious and being a mindful drinker
• You’ll be able to answer “what is a flexible drinker?”
• You’ll know whether being sober curious means you have to quit drinking
• You’ll leave with a clearer idea of which term fits you, or whether you need one at all

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🎄 Join the daily advent for free to have your best Christmas & New Year yet! https://lownodrinker.com/christmaspod/ 🤶🏾

===
✅ Get the Beginner's Guide to Mindful Drinking - https://lownodrinker.com/mindful-drinking-beginners-guide/

===
❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13

Send me a message 🤗

Booze is bloody everywhere. It's on TV, on billboards, at the tube station, lining the supermarket aisles and sitting in your own fridge. So how do you design a life with less alcohol in it when it's everywhere you turn? And if you're waiting for your environment, your social calendar and the stars to line up before you start moderating, what exactly does that look like?

The world doesn't revolve around our individual needs, and alcohol doesn't disappear on the days you've decided you don't want to drink. Short of locking yourself away at home and not switching on the TV, it's part of the way we live.

So I'm talking about the mindset shift you need, and how the attention you give alcohol decides how much space it takes up in your head.

I also explain why you're not as powerless against advertising, product placement and supermarket shelf positioning as you might think.

Then I give you a simple framework for the next time booze is in your face and you'd rather it buggered off for a bit.

It's also episode 200! So there's a big thank you to everyone who listens, leaves reviews and writes in. Plus an early heads-up on the advent calendar and the Christmas and New Year hub I'm building, so you can moderate through December your way, on your own terms.

By the end of this episode you will:

• Know how to stop alcohol adverts and booze on TV taking up so much of your headspace
• Be able to answer, "How do I cut down on drinking when alcohol is everywhere?"
• Leave with a simple framework for when you're confronted with alcohol and don't want to drink it
• Feel less powerless around alcohol and more able to take back the power of choice

1:12 200 Episodes And A Thank You
3:29 Booze is Everywhere
6:23 A Mindset Shift You Need
7:19 Where Attention Goes, Energy Flows
7:57 Christmas Drinking Support & December Planning
9:03 Information Is Not Instruction
12:44 The Four Steps to Managing Finding Alcohol Everywhere

The Christmas Hub - https://lownodrinker.com/christmas/

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✅ Get the Beginner's Guide to Mindful Drinking - https://lownodrinker.com/mindful-drinking-beginners-guide/

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❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13

Send me a message 🤗

Nothing out there works for everybody every time, and that includes moderation. Yes, even on a podcast built around it.

Learning to drink less is a skill, and like any new skill, it's going to feel hard before it starts to feel natural. So how do you tell the difference between the normal wobbles of learning to moderate and a genuine sign that moderation isn't the right approach for you right now?

This episode is about the times when mindful drinking might not suit you. That includes the in-the-moment situations, like the venue with nothing decent in the low-no fridge or meeting your best boozy buddy after a rubbish day at work.

It also includes the bigger seasons of life when you've already got more on your plate than you can handle.

And no, this doesn't mean you're back to all or nothing. You always have more options than that, and stepping away from moderation for a while is a very different thing from giving up on it.

By the end of this episode you'll know:

• How to tell if moderation is actually working for you
• Whether struggling to moderate means it's not for you
• When it's OK to skip a drink, a night out or a catch-up to protect your goals
• The signs moderation is costing you more than it's giving you
• What your options are if you don't want to go all or nothing

0:00 Why Moderation Is Not Always Right
1:33 The Right Tool for the Job
4:16 Stepping Back In Tricky Moments
6:21 Stepping Away In Busy Life Seasons
9:31 When Moderation Starts To Cost You
11:37 Grace Choices And Getting Extra Support

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✅ Get the Beginner's Guide to Mindful Drinking - https://lownodrinker.com/mindful-drinking-beginners-guide/

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❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13

Send me a message 🤗

Taking a month off booze is the most obvious place to start drinking less. But is it teaching you the wrong thing?

Sober October, Dry January, a few alcohol-free weeks until your holiday or your birthday: a booze break is how so many of us start changing the way we drink, and there are some really good reasons for that.

But if you know you still want alcohol in your life, and what you're after is learning how to moderate, is a clean break from alcohol the best way to get there?

I'm weighing up the pros and cons of taking a break from alcohol, from the simplicity of having just one rule to the all-or-nothing thinking that can come with it, and what a month of white-knuckling your way through actually teaches you about drinking less once it's over.

I've also got five questions to ask yourself before you circle a date in the diary, so you can work out whether a booze break is the right first step for you.

By the end of this episode you'll know:

• Whether a booze break like Dry January or Sober October is the right way to start drinking less
• What a month off alcohol can (and can't) teach you about moderation
• What to do if you have a drink halfway through your dry month
• How to stop your break becoming a countdown to your next drink
• How to plan for day 31, so you don't slide straight back into old habits

0:00 Should You Take A Booze Break?
3:22 Why You Want To Take A Booze Break
6:05 The Pros Of Taking A Break From Alcohol
7:16 Space To Think
8:49 Know How You Feel
10:12 Practice Your Sober Socialising
11:46 The Cons Of Taking A Break From Alcohol
12:06 All-Or-Nothing Thinking
14:21 Not Living A "Normal" Life
16:10 White-Knuckling Your Way Through
18:03 Are You Practising The Right Skill?
20:01 Five Questions To Decide If A Booze Break Is Right For You
28:46 Final Question

Best episodes to listen to next:
195. Are You Overcomplicating Your Moderation? - https://www.mindfuldrinkinginmidlife.com/2229527/episodes/19810720

163. 5 Questions to Ask Yourself About the Pros & Cons of Different Moderation Techniques - https://www.mindfuldrinkinginmidlife.com/2229527/episodes/18671408

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✅ Get the Beginner's Guide to Mindful Drinking - https://lownodrinker.com/mindful-drinking-beginners-guide/

===
❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13

Send me a message 🤗

Do you actually owe anyone an explanation for what's in your glass?

Working out who to tell, when to tell them, and how much detail they actually need is one of the trickier parts of changing your relationship with alcohol, especially when the people closest to you aren't automatically on board.

I'm talking through how to figure out who genuinely needs to know versus who doesn't, what to do when a partner, parent or sibling reacts with pushback rather than support, and why the timing of that conversation matters just as much as the wording. I also get into the exact kind of language that tends to land well with the people you love, versus the kind that puts them straight on the defensive.

By the end of this episode you'll know:

• How to work out who actually needs to know about your choice to drink less
• What to do when someone you love doesn't react the way you'd hoped
• The best (and worst) times to bring this conversation up with a partner or family member
• How to talk about drinking less without sounding like you're justifying yourself
• Why you don't owe anybody an explanation for your own drinking choices

0:32 Why Telling People Feels Hard
3:33 Who Needs To Know And Why
5:35 Handling Pushback And Awkward Reactions
9:25 When To Engage & When To Walk Away
12:12 8 Tips For Talking About Your Choice To Drink Less
15:08 The Power Of Choice
15:55 The Beginner's Guide

Best episode to listen to next:
161. The Real Reason Your Friends Can’t Take ‘No’ for an Answer - https://www.mindfuldrinkinginmidlife.com/2229527/episodes/18674312

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🌱 Ready for real change in the way you drink? - https://www.lownodrinker.com/4weekreset

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❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13

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Get the Beginner's Guide to Mindful Drinking - Launching Soon - https://lownodrinker.com/

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