The After Effects of a Panic Attack

The after effects of a panic attack can be worse than the panic attack itself. I know I’ve had derealization during a panic attack that felt weird coming back into my body. Everything seemed so far away, yet so clear.

I was frozen in time. I was confused about what had just happened. There have been times when I was alone and this happened. The last time I was at my doctor’s office. The nurse was talking to me, trying to get me to sit down, but I wasn’t having it.

When I came out of it, I was so dazed, I couldn’t think straight. I was shaking and trying to breathe. I felt like crying, but I didn’t.

So, how do you define panic attacks? A panic attack is a sudden wave of intense fear or discomfort that hits quickly, often bringing physical symptoms like a racing heart, sweating, or trembling—even when there’s no real danger.

What are panic attacks caused from?

The after effects of a panic attack can be less invasive if you know what caused it. Panic attacks can be caused by various factors, often a combination of biological, psychological, and environmental influences. Here are some common causes and triggers:

Stress and Anxiety

High levels of stress or chronic anxiety can lead to panic attacks. This might include work pressure, relationship issues, or financial problems.

Genetics

A family history of panic disorders or anxiety can increase the likelihood of experiencing panic attacks.

Trauma

Past traumatic experiences, such as abuse, accidents, or significant loss, can trigger panic attacks, especially in individuals with PTSD.

Phobias

Specific fears, such as fear of heights, flying, or enclosed spaces, can lead to panic attacks when confronted.

Cognitive Patterns

Negative thought patterns, such as catastrophizing or fearing the worst, can contribute to the onset of panic attacks.

Environmental Triggers

Situations like crowded places, loud noises, or unfamiliar settings can trigger some individuals.

a fearful woman having claustrophobia in a cabinet

Panic attack symptoms

Psychological Symptoms:

Intense fear or dread
Feeling of impending doom or death
Feeling of losing control
Confusion or disorientation
Depersonalization (feeling detached from oneself)
Derealization (feeling like the world is not real)

Other Symptoms:

Hot flashes or chills, Diarrhea or constipation, and Headache.

After effects of a panic attack

Anxiety and shaking

You may still shake as an after effect of a panic attack. That’s normal. You’ve just been through a traumatic experience and need to gather your bearings. When I have a bad episode of anxiety, I shake uncontrollably.

If I don’t think I can calm down the anxiety on my own, I usually take my meds. The shaking happens because your muscles are tense and ready for action. With no real threat to fight or flee from, the energy has nowhere to go, causing trembling in your hands, legs, or body. It’s your body’s way of releasing built-up tension and energy stress.

Panic attack dizziness

Dizziness usually accompanies a panic attack, because of the “fight or flight” response.

Hyperventilation can occur. During a panic attack, breathing quickly can lower the carbon dioxide in your blood, which might make you feel a bit dizzy or lightheaded.

Additionally, increased heart rate occurs. During a panic attack, your heart may beat faster, which can sometimes lower blood flow to the brain and make you feel a bit dizzy.

Lastly, vasodilation occurs. During a panic attack, blood vessels widen, which can reduce blood flow to the brain and might make you feel a bit dizzy.

Tired after a panic attack

Being tired as an after effect of a panic attack is a given. You’ve just been through something physical and emotional. Your body needs time to calm down. That’s why breathing is so important, such as square breathing (box breathing) or 4-7-8 breathing.

These techniques can help you slow down your anxiety symptoms, and return to being normal.

A great way to manage anxiety is by grounding yourself in the present. Anxiety often makes us worry about the future or replay the past, but focusing on the now can help calm your mind. It’s a simple trick that makes a big difference!

Panicky feeling

Panic is a substantiation feeling that happens during and after a panic attack. After the panic attack, you may feel panic, because you don’t know why it happened. You were fine one minute, and the next you’re in a state of “what the hell is going on?”

Basically, panic attacks can happen at anytime. You don’t need to be in a state of crisis for them to happen. In other words, you can’t predict them. They sometimes happen for no reason at all. One of life’s mysteries.

Mind racing anxiety

Mind racing is an after effect of a panic attack. Your mind may race in all the confusion. “What just happened?” “Why am I shaking?” Those questions are asked when you have your first panic attack. Your mind is trying to make sense in the chaos that ensues. Here are a few things you can do:

Distract Yourself

Try something that grabs your full attention, like solving a puzzle, coloring, or kicking back with a fun, lighthearted show.
This can help shift your focus away from anxious thoughts.

Self-Compassion

Remind yourself that it’s okay to feel this way and that the panic attack is over.
Use affirmations like, “I am safe now,” or “This feeling will pass.”

Anxiety hands

Muscle tension, a common symptom of anxiety, can lead to cramping in the hands and fingers. Also, hyper-awareness can make it difficult to perform automatic movements with your hands.

Sometimes, you just need to take a breather—move your hands around a bit to help them feel calmer. There’s no quick fix to stop shaky hands without burning off some adrenaline, but if they’re making you feel anxious, the best thing to do is get up and move around. It’ll help burn off that extra energy and boost blood flow to your hands, so you’ll feel more at ease.

Panic attack nausea

Nausea can set in as an after effect of a panic attack. I get it every time after one. I have a sensitive stomach, so I don’t know if that is the reason why. It usually goes away as quickly as it came,

Ginger is a natural remedy for nausea. Sip on ginger tea or chew a small piece of fresh ginger. Peppermint tea or sucking on a peppermint candy can also soothe your stomach. Drink small sips of water or a clear, non-carbonated beverage, like herbal tea or electrolyte water. Avoid drinking too much at once, as it could worsen nausea.

Panic attack dissociation

This reminds me of derealization when having (and after) a panic attack. Dissociation is when a person feels disconnected from their thoughts, feelings, memories, or sense of identity. Think of it as your mind hitting the “pause” button to protect itself from something it perceives as too intense to handle.

Dissociation is harmless, but intriguing that your mind just shuts down for a few seconds to protect you. Although, you may relive the situation over and over again with more panic attacks

Panic attack paralysis

Sometimes, a person might feel physically “frozen” or unable to move as an after effect of a panic attack. It’s not caused by an injury or illness, but rather a response to intense fear and overwhelming sensations during a panic attack. It’s like your body gets stuck in extreme tension and overload.

Afterwards, reassure yourself that the paralysis is temporary and will pass. Say to yourself, “I am safe, and this will end soon.” If possible, try to wiggle your fingers or toes. Gradually work your way up to larger movements as your body begins to relax. If you’re in a public place, try to find a quiet, comfortable spot where you can focus on calming down.

After a panic attack, you feel drained

Feeling drained after a panic attack is substantial, because of the “fight or flight” response to nothing in particular. Find a quiet place to recover and reflect if you want to. Sometimes, just sitting quietly will calm down the traumatic experience.

I usually meditate, but some people don’t like to. It’s a good way to center yourself again, and gain perspective on what just happened. I believe meditation has helped me not have a panic attack in several months, which is a record for me.

Although, I feel like I could have one any day now with all that’s going on with the government. My anxiety has increased ten-fold. But that discussion is for a different post.

Long panic attacks

The after effects of a panic attack can last just as long as the attack itself. Panic attacks usually last between 5 to 20 minutes, though sometimes they can stick around a bit longer, even up to an hour. I’ve been lucky, mine only last about five minutes or less.

If you have them last an hour, I don’t know how you deal with it. You have to be a very emotionally strong person. If not, I’d like to know your secret. I have difficulty with five minutes.

Dealing with intense emotions can be overwhelming, especially when they last for hours. It takes strength and resilience to handle such intensity without breaking down. If you’re emotionally strong, kudos! You likely have a technique or secret that helps you cope.

How to Control panic attacks

Don’t Be Reactive

Therapists often suggest not being too reactive during a panic attack, as it can make things feel worse. Instead, try to “accept” what’s happening and focus on staying as calm as you can.

If you try this along with the breathing exercise, you’ll be able to ease the symptoms of a panic attack and feel calmer in no time. Simply put: don’t let fear and anxiety take over—you’ve got this!

Lessen Your Stress

Reducing stress is a great way to help manage panic attacks. Try to steer clear of things that might add to your stress, like toxic people or other triggers. Taking care of yourself can make a big difference!

Sometimes, caffeine and cigarettes can actually add to your stress—especially if you’re already dependent on them and haven’t had your usual fix for the day.

If work feels unavoidable and stressful, try to stay calm and focus on your goals in a positive way to help reduce the stress. Sometimes, we face situations that seem overwhelming, but a positive mindset can make a big difference in how we handle them.

The fear of getting lost in a forest or on a mountain can lead to phobias and panic attacks. For some, these attacks occur often, making it harder to cope. Agoraphobia can also result from social anxiety or PTSD, adding to the difficulties.

Therapies

Therapies are good for the after effects of a panic attack. Music therapy is a great way to bring peace to your mind. The right tune can have soothing, calming effects, and there are so many options to help you relax. The best part? You get to pick the music that works for you and makes you feel good!

Cognitive Behavioral Therapy (CBT) is a great way to work with a therapist to help reduce panic attacks. It helps you face your fears by teaching you how to replace unnecessary worries with more realistic, manageable thoughts. Plus, it helps you develop an inner voice that can better handle the fight-or-flight response that comes with panic attacks.

Exposure therapy can help you overcome fears by teaching you to face triggers and gradually reduce your reaction to them. Avoiding fears may feel easier, but confronting them with the right tools can bring lasting relief and help prevent panic attacks.

Sum It All Up

First, try learning how to calm your mind in these situations. Staying calm can make it so much easier to think clearly and make better decisions. Sometimes panic attacks happen because of a negative mindset, but with a little practice, you can take control.

That’s why therapies focused on mindset shifts and breathing techniques are being introduced—they can be a great way to help you feel more relaxed and at ease moving forward.

A panic attack might not seem life-altering, but it’s not something to ignore. It can lead to tough moments or decisions you may regret. The good news is, you can work through it—and taking steps to address it is always a positive move for your well-being.

After all, panicking doesn’t really help when it comes to making life decisions. So, the after effects of a panic attack might not be so bad when you work through the panic attack. Peace and love. Until next time…

grayscale photo of a man open his mouth — Photo by Alexander Krivitskiy on Pexels.com

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Have a Good One,

Cindee Murphy
“One Voice-No Panic Attacks For Awhile”

“After a panic attack, it feels like your body has run a marathon, but your mind is still stuck in the starting blocks.” – Unknown

“Panic attacks leave you feeling like you’ve been in a storm, even when the skies are clear.” – Unknown.

“The aftermath of a panic attack is like standing in the wreckage of a storm you didn’t see coming.” – Unknown.

“Panic attacks are a lot like being drunk in some ways—you lose self-control, cry for no reason, and deal with the hangover long into the next day.” – Sara Barnard

“Panic attacks don’t just end; they leave echoes in your body and mind.” – Unknown.

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