Emotional hangover: What is this new mental health buzzword and how can you recognise it?

As more people become aware of how to take care of their mental health or are encouraged to talk more about it, there are new terms that take shape every other day on the Internet. The newest one is ‘emotional hangover'. While it may seem like a buzzword, the timing cannot be righter as it is one that addresses feelings that many people experience but cannot put a word to it. This may often lead to many people either denying the feelings or not taking it seriously enough to act upon it or seek professional medical advice.

So, what is an ‘emotional hangover'? Narendra Kinger, clinical psychologist and psychotherapist, Holy Family Hospital in Bandra, explains, "An emotional hangover is the lingering persistent discomfort or psychological aftermath that can follow a particularly intense emotional experience. A heated disagreement, a significant life transition, or an intense personal breakthrough may trigger emotional upheavals. These are some of the causes for an ‘emotional hangover'."

With more focus on mental health with each passing day, mid-day.com spoke to Dr Santosh Bangar, senior consultant psychiatrist, Gleneagles Hospitals Parel Mumbai, and Kinger, to understand the causes and effects. They also stress tips for recognising and dealing with it.

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What is an emotional hangover, and how is it different from all other emotions that one experiences daily?
Bangar: An emotional hangover is a heavy feeling after emotional distress due to various factors such as a breakup, the loss of a loved one, or even prolonged stress due to financial or personal problems. The fatigue after the hangover can dull the senses and cloud your mental clarity. It can impact one's decision-making ability too.

Kinger: It is not the same as our regular feelings or emotions. An emotional hangover is the result of an exceptionally strong or personally meaningful emotional experience, such as a significant life event or an intense personal breakthrough, as compared to ordinary everyday situations that arouse regular emotions, which are frequently temporary reactions to immediate conditions. This increased intensity may have a deeper and longer-lasting effect and can leave one feeling exhausted and uneasy.

Emotional hangovers frequently take longer to analyse and recover from than normal emotions, which can be addressed more easily with techniques. An ‘emotional hangover' is a different and more persistent emotional state because it can impact your functioning and general mood significantly.

What are the signs that one is emotionally and physically drained, leading to them having an emotional hangover?
Bangar: The signs are fatigue, headache, dizziness, nausea, upset stomach, chest pain, irritability, brain fog, sadness, stress, anxiety, feeling overwhelmed, agitated, rapid heartbeat, procrastination, mood swings, inability to focus or make decisions, poor sleep, anger, and losing interest in activities that one likes.

Kinger: Some signs of being emotionally and physically drained, often leading to an emotional hangover, ongoing feelings of emotional exhaustion, disconnection, or a feeling of overload. However, these signs can manifest in various ways for different individuals, and some people may also have trouble focusing. An overall feeling of physical exhaustion and irregular sleep patterns are other examples of physical symptoms. Some other indicators include a lack of motivation, a tendency to become easily overwhelmed by duties, or physical complaints like headaches or tense muscles. These signs point to a state of depletion in which your physical and emotional stamina are severely diminished even in response to minor concerns.

How long can an emotional hangover possibly last in duration?
Bangar: An emotional hangover can last for a day to several days during which one may feel sad, angry, tense, restless, and have tingling sensations that shouldn't be ignored. Seek the help of an expert and go for counselling, if required. Emotional hangover is a common occurrence and should be managed without delay to improve one's mental and physical well-being.

Kinger: The length of an emotional hangover might vary greatly depending on the strength of the emotional experience and one's personal coping strategies. It can generally have a duration of a few days to several weeks. Some people may experience short but acute symptoms of discomfort, while others may experience long-lasting symptoms, particularly if the emotional experience was very significant or traumatic.

How soon an individual may recover depends on a number of factors: self-care routines, support systems and networks, and personal resilience. Whatever the situation, it is critical to practice self-compassion and give oneself adequate time to analyse and heal.

How can emotional hangover affect people physically and mentally in the short-term?
Kinger: There are the short-term physical effects:
1. Fatigue: Emotional hangovers can lead to exhaustion. When you're emotionally drained, your body can and does feel more tired physically.
2. Headaches: Stress and emotional strain can contribute to tension headaches or migraines.
3. Muscle tension: Stress can cause muscle tension and soreness, often felt in the neck, shoulders, or back.
4. Sleep disturbances: Emotional upheavals can interfere with your sleep patterns, leading to insomnia or restless sleep.

These are the short-term mental effects:
1. Difficulty concentrating: One might find it hard to focus or make decisions when one is emotionally overwhelmed.
2. Irritability: Short-term emotional distress can make you more irritable or sensitive.
3. Anxiety: Feelings of anxiety or nervousness can be heightened after an emotional upheaval.
4. Mood swings: You may experience sudden changes in mood or heightened emotional responses.

How can emotional hangover affect people physically and mentally in the long-term?
Kinger: The long-term physical effects are:
1. Chronic fatigue: Prolonged emotional stress can contribute to long-term fatigue or chronic exhaustion.
2. Immune system impact: Persistent emotional stress can weaken our immune system, making you more susceptible to different illnesses.
3. Cardiovascular issues: Long-term stress can lead to high blood pressure or increased risk of heart disease.
4. Digestive problems: Chronic stress may contribute to digestive issues like irritable bowel syndrome (IBS) or stomach ulcers.

Long-term effects mental effects:
1. Depression: Prolonged emotional strain can lead to or increase depressive symptoms, such as persistent sadness or loss of interest in activities.
2. Chronic anxiety: Long-term emotional stress can contribute to chronic anxiety or panic disorders.
3. Cognitive decline: Over time, ongoing stress may affect our cognitive (mental) functions such as memory and learning.
4. Relationship strain: Persistent emotional difficulties can strain our relationships with others, leading to either social withdrawal or conflict.

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How can one deal with people who drain their emotional and physical health?
Bangar: If you are dealing with emotional distress, remaining patient and venting out emotions is crucial. Try to engage in pleasurable activities; socialising with family and friends can be beneficial. One must not hesitate to seek professional advice from an expert to help regulate emotions and improve mental and physical well-being.

Kinger: You can deal with people who drain your emotional and physical health with the following steps:
1. Define your limits: Clearly establish what behaviours you will and will not tolerate from significant others and people in your environment. Try to communicate these boundaries assertively but respectfully.
2. Use "I" statements: Express your feelings and needs without placing blame on others or circumstances. For example, you can say "I feel overwhelmed when..." rather than "You always…"
3. Be honest but compassionate: Share your concerns in a way that's honest yet considerate of the other person's feelings.
4. Stay calm: Practice mindfulness, relaxation techniques, and deep breathing to remain centred during your interactions with others.
5. Detach emotionally: Try to separate your emotions from the other person's behaviour. Recognise that their actions are a reflection of their issues and challenges, and do not determine your worth.
6. Therapy or counselling: A mental health professional can provide strategies for coping with difficult relationships and help you develop effective communication skills.
7. Understand your triggers: Reflect on why certain interactions particularly affect you strongly and work on strategies that can help you manage these specific triggers.
8. Self-compassion: Always be kind to yourself. Acknowledge that it's okay to prioritise your own well-being and that setting boundaries is a form of self-care.

What are the different ways in which one can get emotionally and physically drained, respectively?
Bangar: Emotional exhaustion is seen when someone experiences excessive stress in their work or personal life. One can get physically drained due to lack of sleep, illness, hormonal changes, medication, a hectic lifestyle, and stress. One will be continuously tired due to being physically drained.

Can emotional hangovers be more severe in romantic relationships? Highlight situations that can give people an emotional hangover.
Bangar: An argument with the loved one or spouse can cause an emotional hangover. Even getting cheated in a relationship or going through a breakup can also lead to an emotional hangover. If one is getting separated from the husband or wife, then that can also cause an emotional hangover.

What are the effects of emotional hangovers on people? Does it vary according to gender and age group?
Bangar: The effects of emotional hangover are generally similar for everyone. It doesn't usually vary based on gender or age group.

Kinger: Here are some ways that emotional hangovers can affect people differently:

Socialisation and coping: Gender roles and socialisation experiences can affect how people express and cope with emotional distress. For example, women might be more likely to seek social support, while men might internalise feelings or engage in problem-solving approaches.

Stress response: Some studies suggest that women may experience higher levels of anxiety and stress response compared to men, which could influence the intensity and duration of emotional hangovers.

Youth and adolescents: Young people might be more susceptible to emotional hangovers due to high levels of social and academic stress, peer pressure, and possible inadequate development of emotional regulation skills.

Adults: For adults, the impact of emotional hangovers might intersect with work-related stress, family responsibilities, and life transitions. Adults often juggle multiple stressors, which can exacerbate the effects.

Older adults: Ageing can bring about changes in one's emotional resilience, with some older adults experiencing more pronounced effects from emotional stress due to life changes, health issues, or loss of loved ones.

Are people with pre-existing mental health issues more vulnerable to an ‘emotional hangover' than others?
Bangar: A person with pre-existing mental health issues is more susceptible to the effects of emotional hangover as it can trigger their mental health issues. It can potentially lead to a relapse and pose challenges to their future recovery.

Kinger: When someone has a pre-existing mental health issue, such as anxiety or depression, their emotional state is often more fragile. Imagine their emotional well-being as a cup that's already half full of stress or sadness. When they face additional stress or intense emotions, it can easily overflow, leading to what feels like an emotional hangover.

For someone with anxiety, even minor stressors can feel overwhelming because their baseline level of anxiety is already high. The emotional impact of a difficult day or a challenging event can be more severe and take longer to recover from.

Similarly, someone with depression might experience emotional hangovers more intensely because their mood regulation is already compromised. What might be a temporary setback for someone without these conditions can feel like a major ordeal for them. Hence, these individuals find that their emotional recovery is slower and more taxing. They might dwell more on negative experiences or struggle more with feelings of fatigue and sadness. The emotional hangover, in their case, isn't just a brief period of discomfort but can be a prolonged struggle that affects their daily functioning and overall well-being.

Understanding this vulnerability is crucial for providing appropriate support and empathy. Recognising that their emotional responses are heightened, and recovery can be more challenging helps in offering compassion and support tailored to their needs.

If an emotional hangover gets serious, will people have to visit a doctor?
Bangar: It is very important for people with emotional hangovers to consult an expert for help to avoid further emotional and physical problems. Until then, practice yoga or meditation, eat a healthy diet, avoid smoking or drinking alcohol, exercise regularly, and keep in touch with family and friends.

Suggest tips on steps people can take to deal with an emotional hangover.
Bangar: Get active and exercise daily, eat a well-balanced diet inclusive of all the vital nutrients, do journaling regularly, opt for relaxation techniques like yoga and meditation, open up to your loved ones and seek support from them, de-stress by practicing self-care, relax, and sleep well.