Feeling off? Unpacking emotional hangovers and how to bounce back

Ever found yourself exhausted, foggy, or just “off” the day after an argument, a breakup, or a big emotional event?

You might not be hungover from a wild night out, but your body and mind are feeling something.

Welcome to the world of emotional hangovers, a very real, often misunderstood phenomenon that’s quietly impacting our everyday health and wellness

What is an emotional hangover?

Think of an emotional hangover as your body’s response to a rush of intense feelings.

As licensed clinical social worker Madeline Weinfeld explains, “An emotional hangover is not so different from what we consider a hangover from alcohol. But instead of following a night of drinking, it’s the aftermath of a traumatic or emotionally draining encounter.”

Imagine your emotions throwing a raucous party. The next day, your mind is still cleaning up the mess.

According to NYU research, our brains hold onto the emotional “state” long after the event has passed, meaning the after-effects are as real as any physical hangover.

Why do emotional hangovers happen?

So why do some conversations, losses, or big life changes leave us feeling wrung out for hours – or even days?

According to a post from Talkspace, “The ‘hangover’ piece is about how challenging emotions linger and impact our mood for some time after whatever occurred. Our bodies aren’t built for endless high-intensity emotions.

According to research by "Charliehealth", when your brain processes emotional stress, it releases hormones like cortisol and adrenaline.

These are useful in a crisis, but when the storm passes, your body has to rebalance itself. That’s when symptoms like fatigue, irritability, and even physical aches can hit hard.

Waking up drained, even after a good sleep? A heaviness in your chest or a tension headache? Brain fog that makes focusing impossible? Sudden tears or a wave of sadness out of nowhere? Snapping at loved ones or wanting to hide away? If any of this sounds familiar, you’re not alone.

Emotional hangovers are surprisingly common; we just rarely talk about them.

Common signs: Is it just stress, or something more?

Everyone’s hangover looks a little different, but here are some classic signs according to Weinfeld and Robinson:

Physical symptoms:

• Fatigue, muscle tension, sluggishness
• Headache, dizziness, nausea
• Chest pain or a nervous stomach

Mental/emotional symptoms:

• Overwhelm, irritability, brain fog
• Crying, sadness, anxiety
• Wanting to isolate or trouble sleeping

These are your body’s “check engine” lights. Ignore them, and things can spiral. Listen to them, and you might just regain your balance faster.

Emotional hangovers don’t always follow major trauma. Sometimes, everyday stress builds up until one final straw breaks your emotional camel’s back.

Here’s what to watch for:

• High-intensity feelings: Anxiety, grief, or even excitement can leave you depleted.
• Accumulated stress: Micro-stressors add up, even if you don’t notice right away.
• Unresolved issues: Old wounds can resurface when you least expect them.

Keeping a journal or just checking in with yourself after big days can help you spot patterns. It’s empowering to recognise your triggers and strategise before they strike.

Here’s the secret: emotional hangovers often sneak up on you. That’s why self-awareness is key. If you notice lingering sadness, unexplained irritability, or a foggy brain after an emotional event, don’t brush it off.

• Ask yourself:- Am I unusually tired or sensitive?
• Is focusing harder than usual?
• Are small things bugging me more than they should?
• Do I want to cancel plans or withdraw?

If yes, it’s time to pause and take care of yourself. Think of it as emotional first aid.

Therapist-approved self-care strategies

You can bounce back from an emotional hangover and maybe even prevent the next one.

Mindfulness: Take a few minutes to breathe, meditate, or just ground yourself in the present. Apps like Headspace or Calm are great, but even a short walk works wonders.

Journaling: Write it out. Getting your thoughts on paper can help you process what happened and gain clarity. It’s a private space to let it all out.

Exercise: Exercise isn’t just for physical health; it’s a proven mood booster. Dance, jog, or stretch. Movement helps flush out stress hormones.

Supportive system: Text a friend, call your mom, or just hang out with someone who gets it. Sometimes, just talking it out lifts the weight.

Rest: Don’t force yourself to “snap out of it.” Give yourself permission to rest, hydrate, eat nourishing food, and recharge. Emotional hangovers are your body’s way of saying, “Hey, I need some TLC.”

They’re not a sign of weakness, but a natural response to being human. Next time you find yourself feeling off after an emotional storm, remember: it’s okay to slow down, tune in, and treat yourself with the same care you’d give a friend.

Our bodies know what they can handle and give us warnings when our capacity is running low, says Robinson. Listen to those signals.

Your emotional wellness isn’t just a luxury; it’s an essential lifestyle.