A panic attack is defined as an episode of intense fear. It can be triggered by severe stress or a traumatic experience. Here, you feel so afraid that you believe you might be dying. Your heart is pounding. You can’t catch your breath. They can be a frightening experience with after-effects that can be hugely difficult to manage.
In this article, we’ll thoughtfully discuss what to do after a panic attack. We’ll also focus on its symptoms, how to manage them, and a word of farewell on your recovery.
What Do Panic Attacks Feel Like?
During a panic attack, physical sensations can build up very quickly. These can include:
- A pounding or racing heartbeat
- Feeling faint, dizzy, or light-headed
- Feeling very hot or very cold
- Sweating, trembling, or shaking
- Nausea
- Pain in your chest or abdomen
- Difficulty breathing or feeling like you’re choking
- Feeling like your legs are shaking or are turning into jelly
- Dissociation
During a panic attack, you might feel terrified that you’re:
- Losing control
- Going to faint
- Having a heart attack
- Going to die
Just as fast as your symptoms set in, you notice these sensations gradually subsiding. But even when you realize the episode has passed, you still feel on edge or keyed up. A sense of apprehension and nervousness marks the rest of your day.
These episodes can have an emotional, physical, and cognitive affect that may influence you long after the attack subsides. After experiencing a panic attack, you may find it challenging to pull yourself back together.
How To Get Through a Panic Attack
1. Stop and breathe
A panic episode may cause shortness of breath, feeling like you’re not getting enough air, as though you are choking, and chest pain. This terrifying sensation can make you anxious for the rest of the day.
Doing a deep breathing exercise may offer comfort if you can’t catch your breath during a panic attack.
Once you notice that your symptoms are alleviating, start to breathe slowly and intentionally
- Take a deep, smooth, even breath through your nose
- Once you have taken in as much air as you can, hold it
- Gradually exhale through your mouth. Do so until you feel like no air is left in your lungs.
Repeat this pattern of inhaling slowly through your nose, briefly holding your breath, and exhaling effortlessly out of your mouth. In doing so, you may be able to relieve your anxiety, which may cause you to feel a greater sense of calm.
2. Use positive self-talk
Panic attacks can leave you feeling afraid, nervous, and worried. When the attack is happening, you may have frightening ideals about losing control or even possibly dying from it. Once the attack begins to ease, you may feel embarrassed or down. You may even start to stress about when the next attack will occur.
Try using positive self-talk and affirmations. They will enhance your mood and help you gain a sense of control. When the attack is ending, remind yourself that it will be over soon and that it cannot get the best of you. If thoughts of self-blame arise, forgive yourself and counteract them with affirmations.
Here are affirmations to try:
- I am in control of my anxiety
- This will pass
- I am worthwhile with a lot of outstanding qualities
- I am stronger than my panic attacks
3. Talk to a loved one
Connecting with a loved one to talk things through may be helpful. You don’t even need to reveal that you just had a panic attack. Rather, you can call someone to just chit-chat. You may find that the mere act of talking to someone you trust will make you feel lighter and better as your panic attack symptoms disappear.
4. Focus on something else.
Instead of feeding your anxiety with more attention or worry, concentrate on something that brings you happiness or a sense of peace.
Bring your awareness to something fun you plan on doing in the future. Reminisce about the joyful times of your past. Take a walk in the fresh air. Engage in an act that you enjoy to help clear your mind.
5. Eat something
Your go-to panic attack cure shouldn’t always be food. Sometimes, having a small snack or treat can set your brain at ease. Anxiety attacks are draining. It’s vital not to neglect the basics of eating.
6. Sleep
Panic attacks are brutal on the mind and body. You can also feel downright tired after one. If you’re somewhere you can nap, take one.
7. Exercise
Restlessness can linger after a panic attack. One way to fight it is to lower your adrenaline by moving your body. Exercise is also excellent at releasing endorphins and reducing stress. It will also boost your mood.
Frequently Asked Questions About What To Do After a Panic Attack.
How to calm down from a panic attack?
- Focus on deep breathing.
- Acknowledge the panic attack.
- Practice mindfulness or grounding techniques
- Find a safe place
- Use muscle relaxation techniques
- Visualize a peaceful scene
- Repeat a mantra
- Limit caffeine and nicotine
- Seek support
- Relax and recover by drinking water, eating a small snack, or engaging in a gentle activity.
How long does it take to recover from a panic attack?
Typically, the intense symptoms of a panic attack peak and start to fade within a few minutes, often around 10 to 20 minutes. Yet, it can take some people much longer, sometimes hours, to fully recover and feel like themselves again.
How to get someone out of a panic attack?
- Stay calm
- Be present
- Use gentle encouragement
- Listen
- Offer reassurance
- Avoid dismissing their feelings
- Guide them to a quieter space
- Encourage visualization or mindfulness
- Ask how you can help
- Keep offering support after the attack
What triggers panic attacks?
- Stress
- Anxiety disorders
- Traumatic events
- Changes in life situations
- Medical conditions and medications
- Substance use
- Overwhelming situations
- Genetics
- Cognitive factors
- Sensory stimuli
Word of Farewell
Struggling mentally is something that takes so much strength to manage. Experiencing panic attacks and making through the other side is something so huge that its worth acknowledging. If you’re in a tough space, know that you can always make it through the other side. Your dilemmas may be daunting at the moment, but a blanket of peace will always welcome you afterwards.
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Author Tracy Gorman
I am Tracy Gorman, an experienced writer dedicated to producing compelling and informative content. With a deep understanding of diverse subjects such as lifestyle, beauty, and wellness, I create valuable articles for everyone.
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