Eight Ways to Recover After an Anxiety/Panic Attack

Anxiety/panic attacks often come on in times of stress and emotional or physical pressures. Although the attacks themselves are difficult to manage, it can be just as hard to find ways to feel better after an attack. Below are some tips that can help the recovery process from panic attacks and a step-by-step guide to progressive relaxation for any time you’re feeling stressed. 
Breathe deeply
Anxiety/panic attacks affect your breathing, and you may feel lightheaded or have some chest pains. Once you feel your symptoms slowing down, start breathing deeply and purposefully. Breathe in and hold, and then breathe out slowly. It’ll help your body relax.
Rest your body
You will probably feel drained afterward, so make sure to get a short 30-minute nap to feel rested enough to continue your day.
Switch things up
Changing your scenery can clear your headspace. If you’re inside, go outside for a new scene as well as a breath of fresh air. It may help you feel better.
Try stress-relief techniques
Relieve tension and stress in your body through activities like exercise, meditation or even getting a massage — all of these can help get you moving and engage your mind.
Focus on something else
Mulling over your attack is not always the best idea for recovery. Try thinking of something that makes you excited — maybe a plan you may have for the future.
Think positively
Anxiety/panic attacks can make you worry or feel afraid. They may even bring on negative thoughts and self-blame. To combat that, engage in healthy thinking and positive mantras to enhance your mood.
Talk with a loved one
You don’t have to tell your loved one what you went through, but they can provide moral support. Talking to someone you trust can make you feel better after your attack.
Plan your day
Having too much or not enough to do during the day can make you anxious, so having a full schedule can provide relief in an hour that may otherwise remain unfilled.
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Fatoumata Ceesay

Fatoumata Ceesay

Fatoumata is an online associate and a senior majoring in journalism with an emphasis in reporting. She also majors in sociology and is earning a certificate in studio art with an emphasis in photography. She compiled the information for this story.

Maggie Roethle

Maggie Roethle

Maggie is the publication's art director and a senior majoring in strategic communication with a certificate in graphic design. She designed the images and produced the audio story.

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