How to Take Care of Yourself after Suffering from a Panic Attack?

panic attack

People who have episodes of panic attacks know how it feels to have one. We all know panic attacks are not something one should be taking easy. They can be restless, tiring, and breathless. They can make you feel like the world is about to end, or else you will. 

Panic Attack

Before getting to know ways to treat yourself during a panic attack, do you know what is a Panic Attack? A panic attack is a brief period of extreme fear that results in serious physical responses despite the absence of any real threat or direct influence. Panic attacks can be terrifying. When panic attacks strike, you may believe you are going insane, having a heart attack, or dying.

How to Take Care of Yourself after Suffering from a Panic Attack

A panic attack is a reality. Instead, you must know how to tackle a panic attack and also have knowledge of what to do after a panic attack. Here we will be highlighting how to take care of you after suffering from a panic attack. Different ways are discussed that have their importance.

Take is easy

Our heart rate and respiration rate increase during a panic attack. Our brains can work at breakneck speed so quickly that we don’t even understand what’s going on, let alone make sense. It’s beneficial to approach our healing slowly after a panic episode. We don’t always need to jump right into doing many different things, such as breathing deeply, lying down, and stopping from what we’re doing for at least five minutes before getting back to it might help us clear our heads. When we return to whatever we were doing, we don’t have to leap back into many other activities right soon.

We can feel completely spent and exhausted after a panic attack. It’s perfectly acceptable to take care of ourselves, even if it means lowering the amount of work we strive to accomplish on any given day.

Get Plenty of Sleep

Many people with panic disorders have trouble falling and staying asleep at night. Anxious thoughts, concerns, and worries may prevent you from getting enough sleep. However, a lack of good sleep might exacerbate panic disorder symptoms.

To get enough sleep, strive to stick to a regular sleeping schedule and practice good hygiene.

Drink and eat

Drinks can be relaxing. Drinking a hot or cold beverage can enable us to feel more grounded. Hot drinks can be soothing, and cold drinks can be revitalizing. Panic attacks can dry out our mouths and lead us to sweat, leaving us thirsty; drinking can also help with this. It’s important to remember that following a panic attack, and it’s usually better to avoid caffeine or alcohol.

Panic episodes are exhausting. We can feel drained of all energy after one. Therefore we may need to eat something to refuel. The feeling of tasting, chewing, and swallowing might offer us anything to concentrate on, which can assist us in relaxing and breathing more calmly.

Maintain a healthy diet

Getting adequate nourishment is a crucial aspect of self-care. Your diet may influence your panic disorder symptoms. Caffeine and alcohol, for example, can have a detrimental impact on your symptoms if consumed in significant quantities. These substances can raise anxiety, intensify panic attack symptoms, and keep you from sleeping well. Make adequate nutrition a priority in your self-care strategy, and seek medical advice or a dietitian about your diet.

Decrease Stimulation

We are constantly bombarded with stimuli from various sources. Light, phone notifications, TV, conversation, and items we can smell are examples of this. When we’re already feeling stressed, all this information might be overwhelming. Trying to lessen the amount of stimulus in our environment can help us feel more relaxed. Decreasing the lighting, placing our phone on mute, shutting off the TV or computer, and utilizing a blanket are all options.

Take part in physical activity

Regular physical activity has been demonstrated in studies to reduce tension in the body brought on by stress, boost metabolism, improve mood, and build self-esteem. Physical activity may also help alleviate some of the symptoms of panic disorder, such as anxiety and panic attacks.

Remember that getting more exercise does not always mean going to the gym. Participating in activities you love, such as walking or swimming, can help you receive the exercise you need. Consult your doctor to establish your current fitness level and explore which physical activity options are appropriate for you.

Make helpful connections

Panic disorder patients frequently experience feelings of loneliness. Many persons with panic disorders avoid social situations because they believe others will judge them or are afraid of being judged. On the other hand, avoiding social interactions may lead to low self and despair.

Talking to someone after a panic attack might be quite beneficial. It can effectively discuss what might have caused our panic episode and what might cause another panic attack. Talking to someone about our feelings and thoughts can help us gain a different perspective on our worries. When we don’t want to talk about our problems, chatting about something completely unrelated can be a pleasant diversion. Everyone is different, and there will likely be moments when we don’t want to communicate with anyone, but having several individuals to call provides us the option if we so desire.

Try reaching out to trusted family and friends to develop supportive relationships. Volunteering or joining a specific interest group, such as a reading club or a craft group, are great ways to meet individuals who share similar interests. You could also wish to join a support network or an online forum for people suffering from similar problems.

Take the Time

Making social relationships is an important component of self-care, but trying to get to know you as a person has its own set of advantages. One of the most effective instruments for self-discovery and understanding is journal writing. You can write about your day, what you feel about particular events, or come up with solutions to your problems. Knowing oneself allows you to gain insight into your personal beliefs, views, skills, and shortcomings. Setting aside time to get to know yourself will improve your emotions of self-worth and aid you in your panic disorder journey.

Reflect on what happened

It can be therapeutic to reflect on what happened after recovering from a panic episode and taking some time away, either alone or with someone else. Reflecting on what might have prompted the panic attack can help us cope more effectively with future panic episodes. When dealing with panic attacks, we’ve probably acquired some helpful and possibly less useful techniques. Reflecting on how we dealt with a panic episode can help us to strengthen our beneficial coping processes while phasing out our less effective coping mechanisms.


Panic attacks can be distressing, but learning to deal with and overcome them can help you gain confidence and reduce anxiety. To cope with the immediate symptoms of a panic attack, work on managing your inhalation, creating diversions, and using the importance of positive self-talk. It can also be beneficial to speak with a companion or mental health professional.

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