I can’t stand a panic attack that lasts for only a few seconds, nonetheless, a panic attack that last for days. I’ve been fortunate, my attacks usually last a couple of minutes. Of course, I’ve had plenty of experience to get them down to only a few minutes. How do you (yes, I’m asking YOU, out there) manage one that lasts for days? Is it kind of like having a migraine on steroids?
I’m doing this post on panic attacks that last forever because a lot of you out there suffer from chronic and long lasting attacks. I’m going to put myself in your shoes today and understand the triggers, symptoms and treatments for long lasting panic attacks. So, buckle up and enjoy the ride (hopefully you’re not having an attack right now).
If you have panic attack symptoms for an hour or more, you may really be having a WAVE of them, one after another. Hence, there’s actually a period of recovery between them, though you may not notice it. The overall effect feels like you’re being hit with one never-ending attack.
“You realize that our mistrust of the future makes it hard to give up the past.”― Chuck Palahniuk, Survivor
Panic Attack Triggers Lasting for Days
Often panic attacks seem to come out of nowhere with no identifiable trigger. However, often with some deep digging and guidance from a mental health professional, it’s possible to identify potential triggers so that you can get relief from the attack.
Some situations that may trigger a panic attack include:
- Firstly, relationship conflicts
- Financial stress
- Side effects from medication
- Sensitivities to certain substances, such as caffeine
- Traumatic events
- Social outings
- Nutritional deficiencies
- Elevated stress levels
- Excess worry
- Lastly, substance abuse
What is a Panic Attack Hangover?
A panic attack “hangover” refers to the lingering physical, emotional, and psychological effects you have to deal with after an intense attack. However, it has nothing to do with alcohol use. Common symptoms of a panic attack hangover may include profound fatigue, brain fog, and a persistent sense of discomfort or unease. Consequently, these after-effects can vary in duration, often lasting several hours to a few days, impacting daily activities and overall well-being.
When the adrenaline levels in the body rapidly spike during an attack, it results in sharpened reflexes, increased energy and alertness. Also, preparedness for the body to run for safety or fight for life occurs.
As your heightened anxiety levels subside and adrenaline levels drop back to the normal range, you may be left feeling drained and exhausted. In particular, this is a common panic attack hangover symptom. Also, other symptoms that often accompany this feeling include:
- Firstly, lethargy
- Sleepiness
- Muscle soreness
- Excessive fatigue
- Body pain & aching
- Trembling & shaking
- Abdominal discomfort
- Angina (pain in the chest region)
- Lastly, panic attack hangover symptoms can last up to a week or more in some people and can detract from the quality of life on various levels.
Despite there being no real danger causing your panic attack, physical changes like those above happen rapidly to protect you from perceived threats. Therefore, you may also experience other symptoms like:
- Firstly, cold or hot flashes
- Nausea or vomiting
- Excessive sweating
- Fourthly, poor sleep
- Dizziness
- Pain in your chest area
- Feeling out of control
- Intense fear or a sense of impending doom
- Feeling like you’re losing your mind
- Lastly, tingling or numbness in your feet, legs, hands, or arms
Tips for Dealing with a Panic Attack Hangover
Recovering from a panic attack can take some time, but rest assured, you will recover. Below are some easy and effective methods that you can use to learn how to stop a panic attack hangover the next time you experience an attack.
Move away from the situation at-hand
After you’ve recovered from the panic attack itself, it can be a good idea to change your physical location. For example, if you’re standing and pacing the floor, try sitting down and planting your feet. In the meantime, if you’re lying in bed, it might help to sit or stand up and move around. If nothing else, changing your body position can help distract your mind.
Find new surroundings
If you experience a panic attack at a social gathering, leave the gathering and spend some time alone. On the other hand, if you experience an attack at home alone, you might try going for a walk in the neighborhood. Hence, new scenery and surroundings can help you get away from whatever might have caused the panic attack. Ultimately it may even help you recover more quickly from the aftermath.
Do a light workout
Although it may sound counterintuitive to exercise after a panic attack, exercise can be quite restorative. How does exercise reduce stress and ease the effects of panic attack or anxiety hangover? Subsequently, exercising causes the release of endorphins, enhances your mood, lowers stress hormone levels. Also, it boosts immunity, and helps to center your thoughts – all of which help defeat panic attack hangover symptoms.
Get some rest
Any type of anxiety attack, including recurring nocturnal panic attacks can zap your energy and leave you feeling exhausted. Therefore, a 30-minute nap can do wonders for restoring adrenaline levels to normal, resting the musculature, and easing troublesome, anxious thoughts.
Eat nutritious foods
Healthy foods provide the vitamins, minerals, and phytonutrients (plant nutrients) that our bodies require to function, heal, and thrive. On one hand, if you’re lacking critical nutrients, your body may be unable to heal, and your brain might not function as well. A huge meal may not do the trick, but a light, healthy snack can be calming.
Another Health Condition?
The condition that most closely mirrors a longer panic attack is generalized anxiety disorder. This is where you have a hard time controlling your worry, and you struggle to keep your anxiety in check.
But one of the challenges with panic attacks, long or short, is that the same symptoms happen with a wide range of other health conditions, including allergic reactions and heart and lung diseases. And if you have a tendency to panic, some health problems — like low blood sugar, asthma, or an overactive thyroid — can trigger a full-blown attack.
Then again, keep in mind that typically, people mistake an attack for another health condition, not the other way around. Just because you’re having a long one, it doesn’t mean you have something else going on. But it’s worth checking it out with your doctor.
Conclusion
While anxiety attacks typically do not last for days, elevated anxiety levels can indeed persist for extended periods. If you’re experiencing ongoing anxiety, remember that help is available. With professional support and positive lifestyle changes, you can navigate and manage your anxiety effectively.
Therefore, dealing with the after effects of a panic attack can feel as awful as the actual attack itself. Use the tips and information here to recover from your next panic attack. You don’t have to suffer any more than you already have. Subsequently, the “hangover” of a panic attack can be a little bit easier when you know how to relieve some of the anxiety symptoms you experience.
Articles
-Duration of Anxiety Attacks: Can They Last for Days?
-How do you know if you’re having a panic or anxiety attack?
https://www.medicalnewstoday.com/articles/321798#takeaway
-How long do anxiety attacks last? According to a Psychiatrist
https://www.talkiatry.com/blog/how-long-do-anxiety-attacks-last
Have a Good One,
Cindee Murphy, One Voice – Unstoppable
“Always find opportunities to make someone smile, and to offer random acts of kindness in everyday life.”― Roy T. Bennett, The Light in the Heart
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How To Stop a Panic Attack!(Opens in a new browser tab)
Panic Disorder Triggers(Opens in a new browser tab)
Panic Disorder Coping Skills(Opens in a new browser tab)
References
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