How to manage symptoms and find ease after an anxiety attack
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what an anxiety attack is, and the 6 symptoms you may feel after having one. Plus, how to ease your body and mind after an anxiety attack.
Anxiety attacks seem to happen suddenly and when you least expect them. One minute, you feel fine. The next minute, your hands are trembling, your heart is racing, and the room starts to spin. For many people, coping with the anxiety attack itself is just the first step of the recovery process. It’s also necessary to understand how to deal with the emotional and physical effects after an attack. Anxiety attacks leave many people feeling vulnerable and drained, but, luckily, there are things you can do to feel better.
What is an anxiety attack?
An anxiety attack is a sudden, intense episode of fear or discomfort that can bring a rapid onset of severe, distressing symptoms. Unlike general anxiety, which is usually chronic and persists over time, an anxiety attack happens suddenly. Specific situations—and even thoughts—often trigger it.
Triggers: Stressful events, traumatic memories, overwhelming responsibilities, or fears are common triggers of anxiety attacks. For some people, minor stressors can trigger an attack. While for others, the triggers might seem more obvious or common, such as public speaking or crowded places.
Physiological processes: During an anxiety attack, the body’s fight-or-flight response is activated. This is a natural reaction to perceived danger, in which your body tries to prepare to either confront or flee from a threat. The release of adrenaline can lead to increased heart rate, rapid breathing, and muscle tension.
Psychological impacts: The sudden surge of fear can create a sense of impending doom, a loss of control, or feeling detached from reality.
6 symptoms of an anxiety attack hangover
During an anxiety attack, your body releases stress hormones like adrenaline and cortisol, which are designed to help prepare you to face or run away from a perceived threat. Once your anxiety attack is over, these hormones take time to return to their normal levels. As a result, your symptoms might last for hours or even days — a period of time often known as an anxiety attack hangover. Each person's experience is unique, and there’s no set timeline for recovery.
Fatigue: Extreme tiredness because the body's fight-or-flight response consumes a lot of energy
Muscle pain: Soreness and aches like those you might feel after intense exercise due to muscle tension during the anxiety attack
Feelings of detachment: A sensation known as depersonalization, or feelings of numbness or disconnectedness from your surroundings or yourself
Depression: Feelings of vulnerability, hopelessness, sadness, or mental exhaustion
Headaches: Mild to severe headaches caused by stress and tension during the anxiety attack
Irritability: Feeling on edge and easily irritated, as a result of heightened sensitivity after intense stress
How to ease your body and mind after an anxiety attack
Recovering from an anxiety attack involves caring for both your physical and mental health, and it does take time. The more you implement these strategies into your post-anxiety attack routine, the quicker you may be able to recover.
1. Avoid stressful triggers
If you know that certain situations trigger anxiety for you, try to avoid them while you recover. It’s a good idea to work on lessening these triggers in your daily life, but it’s especially important after an anxiety attack.
💙 Practice navigating stressful triggers with this mindfulness meditation on Moving Through Stress.
2. Create a calming environment
Set up a space that feels safe. This could include soft lighting, calming music, and comforting items like a favorite blanket or pillow.
💙 Press play on Breathe Again (Calm Mix) by Joy Oladukon to provide a soundtrack for your calming environment.
3. Surround yourself with your supportive relationships
Talk to friends, family, or support groups. Share your experience with people you trust to help you feel less alone during recovery.
4. Try deep breathing exercises
Use deep breathing exercises to calm your nervous system. Sit or lie down in a comfortable position. Inhale slowly through your nose for a count of four, hold for four, then exhale through your mouth for a count of four. Repeat until you feel your body relax.
💙 Use your breath to your benefit—and to relieve anxiety—and learn to Breathe to Calm Down.
5. Do some gentle stretching
Gently stretch to relieve muscle tension, help reduce soreness and promote relaxation. Focus on areas where you feel the most tightness, such as your neck, shoulders, and back.
💙 Take time to Nurture Yourself and your body with this mindful movement sequence from The Daily Move.
6. Get lots of rest
Listen to your body and avoid strenuous activities. Allow yourself time to rest in a quiet, cozy space where you can fully relax.
💙 Practice Quieting the Mind and Body leading up to bedtime to fully prepare yourself for rest.
7. Remember the importance of hydration and nutrition
Anxiety attacks can drain your body of fluids, so drink plenty of water to help you feel better faster. Eat nutritious meals that include fruits, vegetables, lean proteins, and whole grains to support your body’s recovery.
8. Try mindfulness meditation
Practice mindfulness meditation to help ground yourself and reduce anxiety. Find a quiet space, close your eyes, and focus on your breath. Observe your thoughts without judgment and bring your attention back to your breathing if your mind starts to wander.
💙 Shift your attention away from stress by Managing Your Anxiety On the Go in this meditation with Dr. Eric Lopez.
9. Don’t forget to write in your journal
Write your thoughts and feelings in a journal to help you process the experience, identify triggers, and express emotions that might feel difficult.
💙 Build Habits That Actually Stick—like journaling—with this series of guided meditations to keep you going even when you might not feel like it.
10. Consult a professional if you need to
If symptoms persist or you frequently experience anxiety attacks, seek professional help for personalized advice, treatments, and coping strategies. Therapy can help you understand the root causes of your anxiety and help you manage it.
After anxiety attack symptoms FAQs
How long do symptoms typically last after an anxiety attack?
The amount of time that symptoms can last after an anxiety attack can vary widely from person to person. Generally, intense symptoms such as rapid heartbeat and shortness of breath subside within 10–30 minutes, but the aftermath, known as an anxiety attack hangover, can last for hours or days.
During this period, you might experience fatigue, muscle pain, emotional numbness, and irritability. Factors such as overall health, the severity of the anxiety attack, and individual stress responses can influence how long these symptoms last. Listen to your body and allow yourself time to fully recover.
Can anxiety attacks have long-term effects on my health?
Occasional anxiety attacks are unlikely to cause long-term damage to your health. However, frequent or severe anxiety attacks can potentially lead to chronic stress, high blood pressure, and other stress-related health issues. Chronic anxiety may impact your cardiovascular system, increase the risk of digestive problems, and contribute to the development of mental health disorders such as depression. If you suffer from frequent anxiety attacks, talk to a healthcare professional about how to manage your symptoms and reduce the risk of long-term health consequences.
What should I do if I frequently experience anxiety attacks?
If you frequently experience anxiety attacks, start by consulting with a mental health professional such as a psychologist, psychiatrist, or therapist who can provide a comprehensive evaluation and develop a personalized treatment plan. This may include cognitive behavioral therapy (CBT), which helps identify and change negative thought patterns, or medications. Lifestyle changes like regular exercise, adequate sleep, and stress management techniques such as mindfulness and relaxation exercises can also help manage anxiety.
Are there preventive measures I can take to reduce the likelihood of future anxiety attacks?
There are several preventive measures you can take to reduce the likelihood of future anxiety attacks:
Physical activity: Exercise regularly to help reduce stress and improve overall mental health.
Healthy diet: Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to support your body and mind.
Adequate sleep: Get enough sleep each night, as tiredness can worsen anxiety.
Stress management: Practice stress-reducing techniques such as deep breathing, meditation, and yoga.
Avoid triggers: Identify and avoid situations or substances that trigger your anxiety attacks.
Social support: Maintain strong connections with friends and family for emotional support.
Therapy: Consult a therapist to help you develop coping strategies and address any underlying issues contributing to your anxiety.
How can friends or family help someone immediately after they have an anxiety attack?
Friends and family can be supportive after an anxiety attack.
Provide a calm presence: Stay with the person and offer a calm, reassuring presence. Avoid overwhelming them with questions or demands.
Encourage deep breathing: Guide them through deep breathing exercises to help calm their nervous system. Suggest slow, deep breaths in through the nose and out through the mouth.
Offer reassurance: Reassure them that they’re safe and that the symptoms will pass. Avoid minimizing their experience or telling them to "just calm down."
Create a comfortable environment: Help them find a quiet, comfortable place to rest. Dim the lights and reduce noise to create a soothing atmosphere.
Listen and support: Allow them to express their feelings and thoughts without judgment. Simply listening can be very comforting.
Avoid stressful topics: Keep conversations light and supportive.
Suggest professional help: If they experience frequent anxiety attacks, gently suggest seeking help from a mental health professional.
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