Panic attack hangover symptoms explained. Symptoms of a panic attack can linger for days, and are sometimes called panic attack hangover symptoms. During a panic or anxiety attack, adrenaline levels spike, increasing alertness, energy, and sharpening reflexes in preparation to fight or flee.
But once the threat has passed, these elevated levels can linger, leading to exhaustion, trouble sleeping, and even soreness and aches.
Hangover effects varies from person to person
The length of time a person experiences these hangover effects varies from person to person, and can range anywhere from a couple of hours to a day or two. If these symptoms persist, it may be helpful to seek professional help from an online therapist.
They can provide personalized treatment methods that may help you learn to manage the anxiety and panic that leads to these hangover symptoms, so they’re less severe in the future.
Exercise can help alleviate the effects of a panic attack hangover, by releasing endorphins to boost mood and lowering stress hormone levels to balance anxiety. Taking a 30-minute nap can also be restorative, as it reduces fatigue and lowers blood pressure to ease anxious feelings. Eating a healthy, balanced diet and drinking plenty of water can also help.
It’s also important to re-examine one’s drinking habits and avoidance of certain places or situations, if they contribute to anxiety or alcohol-induced panic attacks. If these habits continue, seeking alcohol addiction treatment or a reputable support group like Alcoholics Anonymous is a good idea.
How to recover from a panic attack hangover
As anyone with anxiety knows, a panic attack can be extremely exhausting. While the physical symptoms of an attack may disappear quickly, the mental and emotional hangover can linger for hours, days, even weeks.
According to the Calm Clinic, a panic attack hangover is normal and a result of the body experiencing an adrenaline comedown. Fatigue after a panic attack is also often caused by the rapid blood sugar spikes that occur during an attack. Getting enough sleep and eating healthy foods can help alleviate the fatigue associated with a panic attack hangover.
In addition to getting enough rest, people who are struggling with a panic attack hangover can try doing activities that are stimulating but not overly challenging. Exercise like a brisk walk, a light jog, or yoga can provide some much-needed energy.
Meditation and other calming activities can also help to restore balance and ease feelings of overwhelm. Finally, the charity Mind recommends talking to a friend or therapist for support and guidance.
Another way to combat a panic attack hangover is by using the coping skills that you’ve learned through anxiety therapy. For example, learning to practice deep breathing techniques during an attack can reduce stress and calm the nervous system.
Engaging in a regular practice of anxiety reduction strategies, such as cognitive behavioral therapy or mindfulness meditation can help to prevent future attacks from occurring. By addressing the root causes of anxiety, you can build resilience to the effects of a panic attack hangover in the future.
How long does a panic attack hangover last?
Unlike hangovers caused by heavy drinking, panic attack hangover symptoms can linger long after the attacks themselves. They can detract from your quality of life on a variety of different levels.
During a panic attack, adrenaline levels spike in the body. This causes the fight or flight response, which increases energy and alertness, sharpens reflexes, and prepares the body to run for safety or fight for its life.
Once the perceived threat passes, adrenaline levels go back down and the symptoms subside. However, this can leave you feeling groggy or lethargic. This is often referred to as a panic attack hangover or an adrenaline hangover.
The duration of a panic attack hangover can vary widely, but there are a few ways to minimize its effects. Getting enough sleep and eating healthy foods can help restore your energy levels. Exercise can also help to calm your thoughts and relieve stress.
If you are feeling especially anxious, talking with a trusted loved one can be helpful. You can practice techniques like cognitive behavioral theory to help you learn how to control your anxiety and prevent panic attacks from occurring in the first place.
If you are suffering from persistent, unrelenting anxiety or panic attacks, working with a professional therapist may be beneficial. BetterHelp matches you with a licensed therapist who understands what you are going through and can provide expert guidance to help you overcome your anxiety. To get started, complete a brief questionnaire and be matched with a therapist today
How to cope with a hangover anxiety attack
If you’re suffering from a hangover anxiety attack, you might be feeling shaky, agitated, and anxious. While the physical symptoms of a hangover, like dehydration and headaches, can be addressed with some simple remedies, dealing with your emotions might take longer.
Anxiety after drinking can be a sign of alcohol dependence or underlying mental health issues, and it may lead to heavy drinking and addiction. If you drink excessively and often, and your anxiety and panic attacks are triggered by alcohol, it’s important to seek help from a therapist or counselor.
The onset of anxiety after drinking can be due to a number of factors, including the negative effect of alcohol on the GABA receptors in the brain, which leads to increased tension and panic feelings.
It’s also common for people who suffer from pre-existing anxiety to use alcohol as a means of self-medication, as it can have an immediate effect on mood and relieve feelings of stress. This is especially true for shy people, as they can experience relief from social anxiety when they drink in certain situations.
While anxiety after drinking can happen to anyone, it tends to be more prevalent in those who are already struggling with emotional and mental health issues, such as depression, bipolar disorder, or a generalized anxiety disorder.
It’s also more likely to occur in those who have a genetic predisposition to anxiety disorders. In addition, a person who drinks heavily over the long term is more likely to feel anxiety after drinking as their body goes through alcohol withdrawal.