Panic attacks are sudden, intense bursts of fear and anxiety that can leave a person feeling powerless and drained. After the worst part of a panic attack passes, you might not feel normal right away.
Many people experience what’s known as a “panic attack hangover,” where symptoms continue and can be just as tough to handle as the attack itself.
Let’s take a look into the ongoing symptoms of a panic attack hangover, why they happen, and how long they last so you can find the right methods to get over them.
Heads up: This article is a guide tailored towards people managing anxiety and panic attacks, but it is not a substitute for medical advice from a doctor or healthcare provider. Because there are medical conditions that mimic the symptoms of a panic attack hangover, having a medical assessment may be beneficial before beginning any exercises found in this guide.
What is a Panic Attack Hangover?
A “panic attack hangover,” also referred to as post-panic attack syndrome, describes the range of aftereffects experienced following a panic attack.
A panic attack itself is an intense burst of fear or anxiety that manifests both physically and psychologically, featuring symptoms such as rapid heartbeat, shortness of breath, dizziness, sweating, and a feeling of losing control or impending doom.
After the peak of the panic attack subsides, individuals can experience lingering effects that can last for hours or even days.
This period can be particularly challenging as it not only involves physical and emotional recuperation but also managing the anxiety about potential future attacks, contributing to a complex cycle of distress and recovery.
It’s important to mention that panic attack hangovers are unrelated to alcohol consumption and should not be confused with hangover anxiety, or “hangxiety,” which is anxiety experienced following heavy drinking.
What Causes Panic Attack Hangover?
A panic attack hangover can be caused by several interrelated factors following the acute stress response of a panic attack, including the following:
- Adrenaline and Cortisol Flush: During a panic attack, the body releases large amounts of adrenaline and cortisol, hormones that prepare the body to handle a perceived threat through the “fight-or-flight” response. These hormones increase heart rate, energy levels, and alertness. However, once the panic attack subsides, these hormone levels plummet, leading to a state of physical and mental exhaustion. The sudden drop in adrenaline and cortisol can leave the body feeling drained, as if one has just undergone a rigorous physical and emotional ordeal, which is essentially what has occurred.
- Neurological Impact: Panic attacks also engage the brain intensely. Regions like the amygdala and the prefrontal cortex are highly active during these episodes. After the attack, these areas of the brain may experience a kind of “burnout,” leading to symptoms like brain fog, difficulty concentrating, and general mental fatigue.
- Psychological Stress: The intense fear and anxiety experienced during a panic attack also have psychological repercussions. Even after the physiological symptoms subside, the memory of the intense fear and the unpredictability of such attacks can continue to cause distress. This psychological stress can exacerbate feelings of general unease and anxiety, leading to a prolonged recovery phase where people may feel vulnerable, on edge, or emotionally drained.
5 Common Symptoms of Panic Attack Hangover
The symptoms of a panic attack hangover can vary greatly among individuals, but here are five common symptoms that many people experience following a panic attack:
- Profound Fatigue: After the intense surge in energy and adrenaline during a panic attack, one of the most common symptoms in the aftermath is extreme tiredness. The body has expended a significant amount of energy in a short period, leaving you feeling physically drained.
- Brain Fog: Many people report feeling cognitively sluggish or experiencing brain fog after a panic attack. The mental exhaustion from the attack impacts cognitive functions, making everyday mental tasks feel unusually challenging.
- Muscle Weakness or Body Aches: The intense physical reactions during a panic attack, such as trembling, tension, or hyperventilation, can lead to muscle soreness or general bodily discomfort afterward. This can be due to muscle tension during the attack or the body’s physical response to stress.
- Emotional Sensitivity or Irritability: Following a panic attack, many individuals find themselves emotionally raw or unusually sensitive. This can manifest as irritability, quickness to tears, or a general emotional fragility.
- Anxiety or Unease: An enduring sense of anxiety or unease is common after a panic attack. Individuals often continue to feel vulnerable or worried about the possibility of another attack. This persistent anxiety can maintain some of the body’s stress responses, prolonging symptoms and contributing to the overall feeling of being unwell.
How Long Does a Panic Attack Hangover Last?
The length of a panic attack hangover can vary greatly; some people may feel its effects for a few hours, while others might experience them for several days.
Physical symptoms like a fast heartbeat or sweating typically fade within 20 to 30 minutes after the attack, but mental and emotional effects such as fatigue, brain fog, and increased anxiety can linger much longer, sometimes affecting daily life and well-being for hours or more.
In cases where individuals have frequent panic attacks or underlying anxiety disorders, these effects can last even longer, up to a week or more, due to the significant psychological impact and the need for more time to recover.
How To Get Over Panic Attack Hangover
Getting over a panic attack hangover involves strategies that address both the physical and emotional aftermath – here are 5 tips that can work for you.
1. Download Rootd Panic Attack Relief App
Using apps like Rootd, which can be downloaded both on Android and iOS, can significantly aid in managing and recovering from panic attacks and their hangover symptoms.
Rootd offers in-the-moment tools and features designed to help users during a panic attack, such as a guided process to help calm down, breathing exercises, and even a feature to track symptoms and triggers. It also provides lessons on understanding panic attacks and long-term strategies to manage anxiety, which can be instrumental in both immediate and ongoing anxiety management.
2. Rest and Relaxation
Allow your body to recover by getting adequate rest. Sleep is crucial as it helps to restore both your physical and mental energy. If sleeping is difficult, try relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or meditation.
3. Stay Hydrated and Eat Nutritiously
After a panic attack, your body may have used up a lot of energy and resources. It’s important to replenish by staying hydrated and eating balanced meals. Foods rich in vitamins and minerals can help restore energy levels and support overall health.
4. Talk About Your Experience
Sharing how you feel with someone you trust can be incredibly therapeutic. It can help you process the emotional residue from a panic attack and reduce feelings of isolation or fear. If your symptoms are severe or recurring, consider seeking help from a mental health professional who can provide therapy or counseling.
5. Mindfulness and Grounding Techniques
Mindfulness practices help keep you anchored in the present moment, which can mitigate overwhelming feelings and thoughts. Grounding techniques, such as focusing on your senses (what you can see, hear, touch, taste, and smell), can help detach from the intense emotions and bring your attention back to the present.
Managing Common Panic Attack Hangover Symptoms
While a panic attack might be short-lived, its aftereffects can last much longer and greatly affect your life. Understanding a panic attack hangover is crucial, as it shows that recovery goes beyond just the end of the main symptoms.
Remember, managing the aftermath of a panic attack is about building resilience and strategies for long-term health and stability.
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