What it means to have a panic attack 'hangover'

A panic attack hangover is the term for the lingering emotional and physical symptoms that can follow a panic attack. After the intense surge of fear and physical stress, it’s common to feel drained, foggy, or mentally detached. Many people report symptoms like fatigue, brain fog, muscle aches, and trouble focusing in the hours or even days after a panic attack.

While not everyone experiences this “hangover,” it’s especially common in those who have frequent or severe panic attacks. Understanding this experience can help you give yourself the care and recovery time you need afterward.

What are the symptoms of a panic attack hangover?

Panic attacks trigger what’s known as the “fight or flight” response. This physiological reaction is the body’s natural way of responding to dangerous or stressful situations. The body releases a hormone called adrenaline, which increases heart rate, alertness, and breathing.

While panic attack symptoms typically go away within an hour, some people experience a panic attack hangover, or adrenaline hangover, that lasts for several hours or even days. Symptoms vary by person but often include fatigue, body pains, and a general feeling of unease.

Other common symptoms of a panic attack hangover include:

• Physical weakness

• Brain fog

• Poor sleep

• Nausea or stomach pain

• Feeling on edge

• Dizziness or lightheadedness

• Jaw pain (from clenching your jaw)

In addition to leaving you physically and emotionally drained, panic attack hangovers can affect your interpersonal relationships, performance at work or school, and overall quality of life. And hangovers linked to panic disorder may be associated with depression, substance use disorders, and suicidal behavior.

Six tips to manage a panic attack hangover

Panic attacks can be extremely distressing, so it’s important to prioritize self-awareness and self-care in the days following the event. If your panic attacks are linked to panic disorder, learning more about panic attacks can help reduce the severity of your symptoms.

Here are six additional tips to better understand symptoms and recover from a panic attack hangover:

1. Make yourself comfortable

Find ways to make yourself comfortable during the hangover period, such as changing your position or location. If you’re standing, find someplace comfortable to rest and relax. And if the panic attack occurs in a public space, consider relocating somewhere you feel safe.

2. Get grounded

Once you’ve created a safe and comfortable environment, focus on reconnecting with the present moment. Grounding techniques can distract you from the hangover and reduce the intensity of your symptoms. One exercise is the 5-4-3-2-1 method: Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

3. Redirect your attention

Panic attack hangovers cause full-body symptoms that are difficult to ignore. But instead of focusing on the anxiety, distract yourself with something that brings you joy or a sense of peace. For example, you could try listening to relaxing music or writing in your journal.

4. Connect with a friend

Panic attack hangovers can leave you feeling disoriented and uneasy. Instead of dealing with those feelings on your own, reach out to trusted friends or family who can offer support and help you cope.

5. Move your body

Exercise might not be your first choice of activity following a panic attack, but moving your body has been found to reduce stress, improve mood, and bring focus to the present moment. Even just five minutes of aerobic exercise can provide anti-anxiety effects.

6. Consider what you eat and drink

Panic attack hangovers can cause fatigue and low energy, making it more important than ever to fuel your body with nutritious foods. Experts also suggest avoiding substances that can make panic attack symptoms worse, like alcohol and caffeine.

Recovering from a panic attack hangover takes time, so be patient with yourself and remember that even small steps toward comfort and calm can help your mind and body reset.

Seeking treatment for panic attack hangovers

Frequent panic attacks can be a sign of an underlying mental health condition, like anxiety, obsessive-compulsive disorder (OCD), or post-traumatic stress disorder (PTSD). It may be time to consult a mental health professional if your panic attack hangovers are causing any of the following concerns:

• Chronic stress

• Trouble concentrating

• Extreme irritability

• Fear of leaving your home

Talk therapy, like cognitive behavioral therapy (CBT), is a first-choice treatment for panic attacks. Working with a therapist can help you process your feelings, develop healthier coping methods, and improve your overall well-being. Medication is also used to manage symptoms of panic attacks and panic disorder, but it’s best to ask your provider if medication management is a good fit for you.

Clinician's take

A panic attack hangover can feel like your mind just ran a marathon your body wasn’t ready for. You may feel drained, shaky, and off-balance. Give yourself the same compassion and rest you’d offer after any intense effort.

Brandy Chalmers, LPC

Clinical reviewer

Find care with Rula

Managing panic attacks isn’t easy, especially when your symptoms last for hours or days following the event. But if you experience panic attack hangovers, support is available.

Rula is committed to making it easier for people to access the mental health support they deserve. In just a few minutes, we can match you with a therapist who takes your insurance and specializes in treating panic attacks and panic disorder. Plus, our diverse network of providers means you can get help as soon as tomorrow — all from the comfort of home — using our convenient online platform.