A panic attack is a terrifying experience, and for some individuals, the aftermath can be just as challenging. While the initial panic attack may last only a few minutes, the effects it leaves behind—referred to as a “panic attack hangover”—can linger much longer. This phenomenon occurs after the acute symptoms of a panic attack subside, but the body and mind are left in a heightened state of sensitivity. The feeling of exhaustion, dizziness, and unease is not uncommon in the hours or days following the episode.
The term “panic attack hangover” refers to the ongoing physical and emotional toll after the panic attack, resembling the lingering symptoms one might feel after consuming alcohol. However, instead of the toxins from alcohol, this hangover is a result of the intense stress and anxiety caused by the attack. Understanding these symptoms and learning to manage them is essential for recovery and to minimize their impact on daily life.
What Are Panic Attack Hangover Symptoms?
Panic attack hangover symptoms vary widely from person to person, but there are common physical and emotional effects that many individuals experience after a panic episode.
- Fatigue and Exhaustion
After the high-intensity experience of a panic attack, it is common to feel drained. The body has undergone a “fight-or-flight” response, which consumes a great deal of energy. As a result, people may experience significant fatigue, feeling physically worn out or emotionally exhausted. This can last for hours or even days after the attack. - Muscle Tension
Panic attacks often involve involuntary muscle tension, as the body prepares for potential danger. Following an attack, many individuals report experiencing tightness or soreness in their muscles, especially in the neck, shoulders, and jaw. This tension can be a source of discomfort long after the panic attack itself has passed. - Dizziness or Lightheadedness
During a panic attack, the body experiences a rush of adrenaline, which may cause a sensation of dizziness or lightheadedness. Even after the panic attack ends, the body may take time to recover, leading to residual feelings of vertigo or a sense of being off-balance. This can be disorienting and unsettling for those trying to return to normal activities. - Difficulty Breathing or Shortness of Breath
Panic attacks often trigger hyperventilation, where a person breathes rapidly and shallowly. This can lead to feelings of shortness of breath that can persist after the attack. It’s important to note that while this symptom is typically not life-threatening, it can be very distressing and exacerbate feelings of anxiety in the aftermath. - Increased Heart Rate
During a panic attack, the heart rate spikes as part of the body’s emergency response. While it generally returns to normal after the attack subsides, many individuals report that their heart rate remains elevated for some time. This can lead to feelings of anxiety and unease, as the body remains in a heightened state of arousal. - Emotional Distress and Anxiety
It’s not just the physical symptoms that linger; the emotional impact of a panic attack can be significant. After an episode, people may feel anxious, agitated, or on edge. Some may also experience feelings of embarrassment or fear that another panic attack could occur. This emotional toll can contribute to an overall sense of discomfort and distress. - Nausea or Upset Stomach
Panic attacks can cause digestive disruptions, including nausea, upset stomach, or even vomiting. This can persist for some time after the attack, leading to feelings of gastrointestinal discomfort that may make eating or drinking feel difficult. - Trouble Sleeping
Due to the heightened state of alertness and stress experienced during a panic attack, many individuals find that they have trouble falling asleep or staying asleep afterward. Insomnia or disturbed sleep can further exacerbate feelings of fatigue and anxiety, creating a cycle that is difficult to break.
Why Do Panic Attack Hangover Symptoms Occur?
The underlying reason for panic attack hangover symptoms lies in the body’s autonomic nervous system, which governs the “fight or flight” response. When the body perceives a threat, it releases a flood of adrenaline and cortisol, preparing it to either flee from or confront the danger. These hormones increase heart rate, blood pressure, and respiration, while also triggering a range of other physical and emotional responses.
When a panic attack subsides, the body and brain need time to return to a state of equilibrium. However, the lingering effects of the stress response can continue to affect the body and mind for some time. The duration and intensity of the panic attack hangover symptoms depend on various factors, including the individual’s overall health, the severity of the panic attack, and their ability to manage stress.
Managing Panic Attack Hangover Symptoms
- Practice Deep Breathing Exercises
After a panic attack, focusing on deep breathing can help calm the body and return the nervous system to a more balanced state. Slow, deep breaths can signal to the brain that the danger has passed, helping to alleviate feelings of anxiety and shortness of breath. - Get Rest
Allowing the body to recover by getting plenty of rest is essential after experiencing a panic attack. Take time to nap, or if that’s not possible, practice relaxation techniques like meditation or progressive muscle relaxation to release tension and calm the body. - Hydrate and Eat Nutritious Foods
Dehydration and poor nutrition can exacerbate feelings of fatigue and dizziness after a panic attack. Make sure to drink water and eat balanced meals to help restore energy levels and stabilize blood sugar. - Avoid Stimulants
In the aftermath of a panic attack, it’s important to avoid stimulants like caffeine or nicotine, as these can increase heart rate and exacerbate anxiety symptoms. Opt for calming herbal teas, such as chamomile or valerian root, to help soothe the nervous system. - Engage in Gentle Exercise
Light physical activity, such as walking or yoga, can help reduce muscle tension and promote relaxation. Exercise also stimulates the production of endorphins, which are natural mood boosters that can help improve emotional well-being. - Seek Professional Support
If panic attack hangover symptoms persist or if you find it difficult to manage the emotional and physical aftermath, consider reaching out to a therapist or counselor. Cognitive-behavioral therapy (CBT) has been shown to be particularly effective for individuals experiencing frequent panic attacks and their lingering symptoms.
When to Seek Medical Help
In most cases, panic attack hangover symptoms are temporary and will gradually improve with time and self-care. However, if you find that your symptoms are not improving, are getting worse, or are interfering significantly with your daily life, it is important to consult a healthcare provider. A doctor or mental health professional can help rule out other underlying conditions and work with you to develop an appropriate treatment plan.
If you ever experience chest pain, extreme shortness of breath, or other serious symptoms that may indicate a heart attack or other medical emergency, seek immediate medical attention.