What is the best way to recover after a panic attack?
Last Updated: 06/29/2021 at 6:07pm
Amanda Wiginton, LMFT
Marriage & Family Therapist
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Top Rated Answers
There are lots of ways to recover. First it's important to understand what's going on inside your body when you have a panic attack. Your body produces a lot of adrenaline to help you fight a potential threat. But then you have to somehow reabsorb the adrenaline so you can calm down. My personal favorite is to lie down in a quiet place and listen to music, but any kind of relaxation technique will work. Exercise is also an excellent way to get adrenaline out of your system. Taking a hot shower. Find what's best for you.
Some good ways to recover from panic attacks, from my experience, is to take a warm bath with candles. Candles aren't necessary, but I find them to set the tone to the bath. Watching a calming movie, or a favorite show can help tons. Even spending time with close friends or listening to light music. Drinking some green tea, reading a good book, taking a walk are all good ideas too. Panic attacks are a hard thing to deal with, especially when you have a panic disorder. They can make you feel disoriented, or confused about everything around you. They leave you breathless. Remember to take slow and deep breaths, to control your breathing.
Be gentle to yourself. Recognize that even as you work to calm the things you can control, there are some automatic functions in your body that might continue to try to push your body back into fight or flight mode. Recognize that those feelings are just your body not quite adjusted to feeling calmer again. Do something self-care based.
Try something I always do. Simply count to 10. Take even breaths in between each number, but take it slow. This should help.
Relax. Take long deep breaths. Stay away from whatever triggered your panic attack. Distract yourself, find something to do or talk to someone. These have helped me recover from my panic attack. It would be helpful as well to have someone around, so they can help calm you down.
Breath. Panic attacks are scary and when you have them people always try to make you feel better but for me personally, being completely alone helps after a severe panic attack. I just need to take the time to do some deep breathing.
Breathe in through your nose out through your mouth. Then give your pinky a little tug for a few seconds and continue breathing steadily. Get some water and sit by yourself and put your head down. Works for me everytime
Deep breaths in a quiet place. Then, mentally separate yourself from the issue and re-evaluate with a clear mind, piece by piece.
To not overthink everything that just happened. Heck, to not think everything that just happened. To make sure you're physically stable, and to make sure you're emotionally alert too. To do things that you've promised yourself you will do. To do things that you know will make you feel better ten times more. To be yourself in the happy way everytime.
after a panic attack everything around you seems like a blur and you don't know how to feel. Your hands are shaking and sweat is everywhere. The thing that helped me is just get away and really think about what happened. I calmed myself down with some meditation or a cold shower. The fact is that you may not know how you feel at first but a lot of breathing will sooth the nerves.
i think this can vary from person to person and also based on the intensity of the panic attack. so firstly, i try to remove myself from the environment/situation that is triggering me. secondly, once i'm a little calmer, i'd like to just do something that distracts me; like reading a book or dancing, listening to music, etc. i ensure i do a little extra self care the next couple of days and stay with my own thoughts. it just helps me look at the panic attack in a calmer, better way and i reflect on what i could do to avoid being so overwhelmed the next time.
I like to go on walks, take a nice hot shower, go on a drive or jam out to some of my favorite music. I also love being with my animals. I am a very adventurous person so I also like going on adventures, whether that be hikes, climbing trees, road trips, or just getting out of the house. Driving is another thing I love. I love driving high in the mountain and overlooking the city night. Cities are my favorite at night. Reading is also always fun for me.
The best way to recover, is to first and foremost, get some fresh air. Go outside, go for a walk. Take some time to yourself to loosen up your muscles, have time alone to think and breathe and settle down. If you're not ready to emotionally or mentally address what happened right away, that's okay! There's time for that. Maybe watch some funny videos, read your favorite book. Taking a good nap is also helpful, staying hydrated too. Taking extra steps to be extra gentle and careful with yourself is the best way to recover. Best of luck!
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