Panic attacks are a sharp rise in anxiety that can cause physical symptoms such as shortness of breath, increased heart rate, blurry vision, or dizziness. These can be scary for anyone who has experienced a panic attack. Patients who struggle with anxiety are more vulnerable to developing these. 

Understanding what panic attacks are, how long they last, and how to recover from them can help anyone who struggles with these distressing experiences minimize the negative impact panic attacks can have on one’s life. 

Understanding Panic Attacks 

Panic attacks are a heightened response to fear, stress, or danger. It causes a sharp rise in anxiety that can cause distressing mental and physical effects. They usually begin in the developmental years or after experiencing an extremely stressful or traumatic event. 

Panic attacks are usually a sign of an underlying anxiety disorder or phobias. Once a panic attack is experienced, it can make patients anxious about experiencing it again in the future, trapping them in a cycle of anxiety that leads to panic disorder. 

Panic disorder is a specific type of anxiety disorder. It comes from the anxiety of anticipating a future panic attack. It can cause changes in behavior such as a decline in work performance, strained relationships, or avoiding any situations one perceives as triggering.   

What Happens With Your Body During A Panic Attack?

When danger is present, the brain sends signals of danger to the rest of the body, activating the nervous system’s “fight or flight” response. This causes the body to be flooded with chemicals such as the stress hormones adrenaline and cortisol. These are what cause the physical symptoms associated with panic attacks & anxiety such as shortness of breath or increased heart rate. 

A panic attack happens when this stress response is triggered, even when there is no danger present. Panic attacks can occur at any time, even during a stress-free situation. Anyone can experience a panic attack, however, they are more common among people who struggle with anxiety or PTSD.  

Panic Attack Hangovers 

A panic attack “hangover” is the physical, emotional, or psychological effects that linger after experiencing a panic attack. During a panic attack levels of adrenaline and cortisol rise quickly, after the panic attack, these levels drop and may leave someone feeling drained or fatigued. 

Some common symptoms of a panic attack hangover may include: 

• Fatigue 
• Sleepiness 
• Brain fog
• General sense of discomfort 
• Headache 
• Muscle soreness 

Panic Attacks vs Anxiety 

How Long To Recover From A Panic Attack? 

Panic attacks are short but intense. Symptoms usually peak around the 10-minute mark and go away within 25-30 minutes. However, lingering effects known as “panic attack hangovers” may linger for hours or even days. Panic attacks can make people feel like they are going crazy, losing control, having a heart attack or even dying.

Recognizing the symptoms of a panic attack and finding positive coping skills that help soothe the body during panic attacks can make it easier and quicker to recover from one.  

What To Do During and After A Panic Attack

Panic attacks can be so distressing that it has taken patients to the emergency room believing they are having a heart attack. It’s important to remember that the symptoms of a panic attack are coming from signals in the brain, and the body is physically safe. Some other tips to help cope during and after panic attacks include: 

Grounding Exercises 

Patients can find relief by staying grounded during a panic attack. This can be done through engaging with the senses: smell, sight, hearing, touch, and sound. Helpful ways to do this may include smelling something strong such as relaxing lavender, taking a cold shower or dipping your face into a bowl of ice, playing with a pet, listening to music, or going outside for some fresh air. 

Focus on Breathing 

Panic attacks cause shortness of breath that can make patients feel like their chests are collapsing. Concentrate on taking slow, calm breaths, while reminding yourself the symptoms will subside shortly. This can help get the body out of fight or flight mode. 

Create A Self-Soothe Toolkit  

Create a box for yourself to turn to in times of a panic attack as a helpful resource. These toolkits may include items that help you feel calm or relaxed. It could include a stress ball or fidget, photos of loved ones, a coloring book or puzzle, and a water bottle to help ensure you stay hydrated.

Reduce Caffeine 

Caffeine is known to increase heart rate and can make patients with anxiety more susceptible to panic attacks. It may be helpful to slowly reduce your caffeine intake and switch to an alternative way to increase energy. 

Allow Yourself to Rest 

You may feel extremely fatigued after experiencing a panic attack. It’s important to let yourself relax and allow yourself to rest & restore the body. Ensuring you get enough sleep every night is also a helpful way to prevent future panic attacks from occurring. 

When To Seek Help 

It’s important to seek help from a mental health professional if you experience frequent panic attacks. Maple Mountain Mental Health & Wellness Center has a compassionate team of holistic therapists who can provide comprehensive support to help reduce stress and support patients with panic disorders. 

We understand the complex nature of panic attacks and offer treatments such as CBT, medication management, and animal-assisted therapies to help ease stress & anxiety. Reach out to our admissions team today for more information.