Yes, ‘Hanger’ Is Real—Here’s What Happens to Your Brain When You’re Hungry (and Snappy)

When you get a hankering to eat but don’t have immediate access to food, anger and irritation are likely to follow. You might have heard it colloquially referred to as “hanger,” a type of anger we experience when we’re hungry for an extended period of time. Beyond that, “hanger” is a real, science-backed phenomenon that researchers have been following for decades. Still, very little research has been conducted that can explain why exactly we experience “hanger.” “If you think about it this way, it starts to make sense: our emotional state does not directly impact whether we survive or not,” explains board-certified psychiatrist Dr. Ryan Sultan. “This is why it’s one of the first things to go when we are hungry. Food, or rather the lack thereof, does in fact directly impact our ability to survive.” Read on to learn more about this mysterious phenomenon and how to curb its symptoms if you aren’t able to eat right away.

What Is “Hanger,” Exactly?

“The angry feeling we experience is a sign that hunger is interfering with our ability to properly emotionally regulate,” Dr. Sultan says. “It’s why the anger might feel inappropriate or unwarranted at times—we lose the ability to properly handle certain situations when we’re hungry.” When it comes to human psychology, anger is a primal emotion that typically surfaces when we feel threatened; when we’re hangry, however, the internal dip in energy (caused by low blood glucose levels) triggers the amygdala, the part of our brain responsible for threat detection and regulating intense emotions, Dr. Sultan explains. “The internal dip also shuts off the prefrontal cortex, one of the major brain areas that sends signals to the amygdala,” he adds. “In this case, emotions are not properly regulated and anger becomes the primary emotional default.”

What’s more, “hanger” can manifest differently in each person, influenced by their genetic makeup, metabolism, and even cultural differences—a mix of biological, psychological, and social factors. “People with fast metabolism tend to experience sharper blood sugar drops, triggering more intense ‘hanger’ symptoms,” Dr. Sultan says. “Psychologically, people with stronger executive functioning and emotional awareness are better able to buffer ‘hanger’ with coping strategies. Culture can also come into play: expressing irritability when hungry may be discouraged or normalized in certain cultures.” Similarly, you might have been raised in an impatient and irritable environment, making you more susceptible to imitating those behaviors (especially when you’re hungry).

But when you’re in a situation where food is not immediately available, how can you deal with “hanger” without lashing out?

How to Curb Hanger (Besides Eating)

“There are a few ways to manage ‘hanger’ while waiting to eat,” Dr. Sultan says. “One is to use strategies such as breathing to activate the parasympathetic nervous system; this lowers cortisol levels and overall irritability.” Much like when you’re experiencing intense anxiety, tapping into the parasympathetic nervous system can help you stay calm until you’re able to eat. You can also try other anxiety-reducing techniques, like box breathing, progressive muscle relaxation, or walking. These kinds of techniques help distract you from feelings of hunger while physically relaxing your body.

Dr. Sultan also reminds us of a healthy habit that we should always practice, including when we’re feeling “hangry”: “A good practice for everyone regardless of ‘hanger’ status is to drink lots of water,” he says. “Water promotes clarity and can help mitigate some of the irritable emotions.” These techniques will help you feel more balanced and in-tune with your body until your next meal, and the more you use them when ‘hanger’ calls, the easier it will get.