How to get over an emotional hangover after a stressful night

Physical activity is a powerful tool for managing stress and boosting mood. Engage in a form of exercise that you enjoy, whether it’s a brisk walk, a run, or a dance session (Image: Canva)

Emotional hangovers can be as debilitating as physical ones, leaving you drained and struggling to find balance. After a stressful, sleepless night, it's crucial to take steps to recover your mental and emotional equilibrium. Here are some effective strategies to help you get over an emotional hangover and start your day with renewed energy and positivity:

Understand the emotional hangover

An emotional hangover occurs when the brain continues to process intense feelings experienced during a stressful event. This lingering emotional state can affect your mood, energy levels, and overall well-being. Recognising the signs of an emotional hangover, such as irritability, fatigue, or difficulty concentrating, is the first step towards recovery.

Prioritise rest and relaxation

After a stressful night, your body and mind need time to recuperate. Ensure you get enough sleep to allow your brain to process emotions and memories. If possible, take a nap during the day to recharge. Incorporate relaxation techniques such as deep breathing, meditation, or gentle yoga to help calm your mind and body.

Hydrate and nourish your body

Hydration is essential for overall well-being, especially after an emotionally taxing experience. Drink plenty of water to stay hydrated and support your body’s natural detoxification processes. Additionally, nourish yourself with a balanced meal rich in vitamins and minerals. Foods high in antioxidants, such as berries, nuts, and leafy greens, can help reduce oxidative stress and promote recovery.

Engage in physical activity

Physical activity is a powerful tool for managing stress and boosting mood. Engage in a form of exercise that you enjoy, whether it’s a brisk walk, a run, or a dance session. Exercise releases endorphins, which are natural mood lifters, and helps reduce the levels of stress hormones in your body. Even a short workout can significantly improve your emotional state.

Connect with loved ones

Social support is crucial for emotional recovery. Reach out to friends or family members who can provide a listening ear or offer comforting words. Sharing your feelings and experiences can help you process your emotions and gain perspective. Sometimes, just knowing that someone cares can make a significant difference in how you feel.

Practice mindfulness and gratitude

Mindfulness practices can help you stay present and reduce the impact of negative emotions. Take a few moments to focus on your breathing, observe your surroundings, and let go of any lingering stress. Additionally, practising gratitude can shift your focus from negative experiences to positive aspects of your life. Write down a few things you are grateful for each day to cultivate a more optimistic outlook.

Avoid over-stimulating activities

After a stressful night, it’s essential to avoid activities that can further stimulate your mind and emotions. Limit your exposure to news, social media, and other sources of stress. Instead, engage in calming activities such as reading a book, listening to soothing music, or spending time in nature. Creating a peaceful environment can help you recover more quickly from an emotional hangover.

Set boundaries and manage expectations

Learning to set boundaries and manage your expectations can prevent future emotional hangovers. Identify the sources of stress in your life and take proactive steps to address them. This might involve saying no to certain commitments, delegating tasks, or seeking professional help if needed. By setting realistic expectations for yourself and others, you can reduce the likelihood of becoming overwhelmed in the future.

Seek professional help if needed

If you find that emotional hangovers are becoming a recurring issue or if you’re struggling to cope, consider seeking professional help. A therapist or counsellor can provide valuable insights and coping strategies tailored to your specific needs. Sometimes, professional guidance is necessary to navigate complex emotions and achieve long-term emotional well-being.

Embrace self-compassion

Above all, be kind to yourself during this recovery process. Recognise that emotional hangovers are a natural response to stress and that it’s okay to take time for self-care. Avoid self-criticism and instead focus on nurturing your mind and body. Embracing self-compassion can significantly enhance your ability to recover from emotional setbacks and build resilience for the future.