Panic (Anxiety) Attack Hangover: Symptoms & How to Cope

What Is a Panic Attack Hangover?

A panic attack hangover might last for several hours or days, depending on the individual. A person will feel emotionally and physically drained after a panic attack, as these occurrences can be debilitating. While panic attacks are common for those with panic disorders, they can also affect people who have other types of anxiety disorders. Whether a person has had an anxiety attack or a panic attack, it is necessary for someone to take precaution to decrease the likelihood of long-term impacts.¹

Symptoms of a Panic Attack Hangover

Panic attack hangover symptoms can show up differently in each person. However, some of them are similar to typical symptoms of anxiety. Many people may be familiar with how long a panic attack lasts, but the duration of a panic attack hangover varies greatly. There is no specific timeframe a person can expect, but managing their exhaustion can help ease the residual effects.

Symptoms of a panic attack hangover may include:

• Excessive fatigue
• Body pains
• Poor sleep quality
• Chest pain
• Feeling on edge

7 Ways to Cope With a Panic Attack Hangover

When a person has had a panic attack, they may struggle to deal with the aftermath and experience a long-lasting hangover. However, there are many ways to cope with this (and hopefully prevent another one from occurring), including making diet changes, exercising, and practicing relaxation techniques. Additionally, it is important to learn how to deal with feeling overwhelmed so a person is better able to navigate their day-to-day life and put anxiety to rest.²

Below are seven tips for coping with a panic attack hangover:

1. Try Exercising

There are many mental health benefits of exercise that can help a person recover from a panic attack hangover. Exercising releases endorphins, working to balance stress levels and boost cognitive functioning. For example, regularly engaging in yoga to ease anxiety can help a person feel relaxed and at ease. It can also decrease the likelihood of another panic attack hangover from occurring as a person is better able to focus their mind and energy during periods of overwhelm.

2. Practice Relaxation Techniques

Being able to practice relaxation techniques is crucial when dealing with a panic attack hangover. These may include practicing mindfulness through walking meditation or loving-kindness meditation. If you are starting to feel another panic attack coming on, try using the 333 Method or 54321 Method to refocus your attention to the present moment and away from anxious thoughts.

3. Get a Good Night’s Rest

On any given day, it’s important to get adequate sleep to support your overall mental health. But, this is especially important while managing a panic attack hangover. To start, make sure to develop a routine before bedtime that helps you wind down and decompress. Additionally, journaling, limiting blue-light exposure, and setting a comfortable room temperature can be beneficial. Moreover, each of these practices can decrease the likelihood of experiencing nocturnal panic attacks.

4. Change Your Eating Habits

While recovering from a panic attack hangover, you will likely experience low energy levels and fatigue. Maintaining healthy eating habits allows you to replenish yourself with nutritious food, helping you to better engage in other important things (like connecting with friends and family!).

Take note of what you are eating every day to see how your choices affect your overall mood and functioning. When we pay attention to and care for our body, we feel naturally more at ease. Healthy eating habits foster a healthy mind.³

5. Change Your Environment

Changing your environment plays a large part in feeling safe and secure. When a person is relaxed by their surroundings, they are less likely to experience the anxiety that can cause another panic attack. If you notice that your environment is making you feel drained or on edge, see what you can do to fix it. Try taking a break to get outside in nature, or switch around a few things in your space. This can help you stop ruminating on your residual symptoms.

6. Take Time To Journal

Often, the thoughts that overwhelm us will linger if we don’t have somewhere to put them. When recovering from a panic attack hangover, a helpful way to address negative thoughts or residual anxiety is to journal. Take time everyday to brain dump on paper. Doing so allows you to redirect your mind away from negative thoughts and onto more positive ones. Reflect on your entries when you finish to see what may be causing your long-lasting symptoms.

7. Try a New Hobby

What is it about your routine that you can change to help ease your symptoms? While it may be difficult to adjust your routine, adding some joy into your life with a new hobby can be a beneficial way to cope with a panic attack hangover. Find something to look forward to! Write down a list of hobbies or activities you are interested in and try one out.

When to Seek Professional Help

If you are having a hard time moving past a panic attack and experiencing long-lasting hangover symptoms, it’s important to address these impacts. Symptoms associated with an anxiety disorder might trigger another panic attack, which will only worsen and prolong your recovery.

Constant and intense feelings of worry can be addressed with professional support. If you have a busy schedule or do not care for a traditional in-person therapy setting, online therapy options can be beneficial. There are many different anxiety therapy approaches, so finding the one that works best for you is essential.

Final Thoughts

A panic attack hangover can occur if a person has not taken the time to rest and reset after a panic attack. These are difficult to navigate, but it can be reassuring to know that there are many ways to move past a panic attack hangover. Seeking professional help and learning ways to recover on your own can help you start feeling healthy and replenished.