Panic Attack Hangover
Panic attacks can be very draining events that may leave the victims feeling overwhelmed hours after an attack. The term that has emerged during the discourse surrounding these episodes is "panic attack hangover." It refers to the residual effects of a panic attack that lasts for hours or even days. This blog discusses the facts about panic attack hangovers, including their stages and effective techniques of recovery.
What is a Panic Attack?
To better understand what a panic attack hangover is, first define what a panic attack is. A panic attack is an abrupt feeling of fear or anxiety that involves sudden severe physical reactions when there seems to be no apparent danger or cause for such anxiety. Such an experience can be rather frightening and usually results in
Racing heart
Shortness of breath
Sweating
Trembling or shaking
Chills or hot flashes
Nausea
Dizziness
Feelings of unreality or detachment
Panic attacks may be preceded by warning, no signs, or particular circumstances. Hence, the patient would fear or avoid what has led to the event in the past. Since actual panic attacks are terrifying experiences, knowing the aftermath of a panic attack hangover can assist patients who might have to move out of this recovery journey more successfully.
What is Panic Attack Hangover?
A panic attack hangover refers to the physical and emotional aftereffects of a panic attack. Just as a hangover can leave one feeling drained or unwell after a night of heavy drinking, the post-panic attack hangover can have a similar feel. It is not an officially described phenomenon in clinical literature. Still, many people describe it as residual anxiety, fatigue, and distress that can linger long after the attack has passed.
Hangover Causing Panic Attacks
The relationship between hangovers and panic attacks is somewhat complicated. For some, symptoms associated with a hangover, such as headaches, nausea, or fatigue, contribute to increased anxious feelings or even a panic attack. For example, someone who has a particularly rough night of heavy drinking might feel physically lousy, which would drive anxiety levels up and might end in a panic attack.
Additionally, biochemical processes involved in a hangover can lead to dehydration, causing electrolyte imbalances. Such alterations may potentially influence mood and cognitive function to elevate the risk of anxiety or panic episodes. This situation can be challenging as a loop feeds back onto itself from one's condition fuels the other.
Stages of a Panic Attack Hangover
Knowing the stages of a panic attack hangover helps greatly in terms of recovery. While people feel panic differently, there are commonly recognised and generally accepted stages that most will go through:
Immediate Aftermath
The person feels the rush of adrenaline, which surges into the body a little later, increasing vigilance. This again crashes because the body is looking to return to its normal state. Right after, the person starts feeling drowsy, disoriented, and unable to think clearly.
Emotional Trauma
Hours or days after a panic attack, a person can feel lingering emotional distress. The symptoms can range from feelings of anxiety and fear about future attacks to depression. The person will think of the panic attack, which makes them ask themselves what might have triggered it and if it will happen again.
Physical Symptoms
The physical symptoms of a panic attack hangover are quite painful. Common complaints include:
Fatigue: The energy spent during the panic attack can make them feel drained.
Muscle Tension: Some people experience muscle ache or stiffness, particularly in the neck, shoulder, and jaw regions.
Sleep Disturbances: Not sleeping or the inability to sleep worsens fatigue and anxiety.
Cognitive Effects
There is also cognitive impairment in the post-panic hangover stage. During this phase, an individual may find:
Compositional Impairment: Individuals cannot concentrate on what might seem to be relatively simple matters.
Memory Problems: There could be forgetfulness or a problem in remembering things.
Slow Improvement
Most people start experiencing a decrease in their symptoms with time. This stage features the feeling of returning to normalcy and resuming activities as usual. Although some feelings of anxiety may be residual, most people comment that they can better regulate their feelings and thoughts.
Coping Strategies for a Hangover from a Panic Attack
A hangover causing panic attacks deals with treating multiple dimensions that are physical and emotional. These methods include the following coping strategies.
Mindfulness and Grounding Techniques
Mindfulness practice may involve meditation or deep breathing. It can anchor people in the present moment. At times, it has proved helpful in controlling anxiety and decreasing the probability of subsequent panic attacks. Easy techniques include concentrating on breathing, observing things around you, or progressive muscle relaxation.
Hydrated and Nourished
Hydration and a proper diet can help prevent many physical symptoms of hangovers. Nutrient-rich foods and plenty of water can alleviate some physical pain. Reducing too much caffeine and alcohol is beneficial for general well-being and anxiety as well.
Routine
Regaining one's routine can make one more like oneself. Routine activities like exercise, work, and social activities could eliminate loneliness and paranoia. Having a daily structured routine can provide the consistency and predictability associated with a decreased overall anxiety level.
Find Support
Connect with friends, family, or a support group. Talking about the situation and how you feel might comfort you and validate your situation as you deal with the stages of panic attack hangovers. Most communities provide some support group for those who experience panic attacks to help them find and discuss common experiences.
Professional Help
If panic attack hangovers start occurring frequently, you may require professional help. The best way is to get some therapy or counselling. Cognitive-behavioral therapy helps patients deal with anxiety and panic symptoms. Professional help also determines the actual cause of your panic and works out ways to stop panic attacks based on a unique pattern.
Relaxation Techniques
Integrating relaxation techniques, such as yoga, tai chi, or light stretching, may improve physical and mental well-being. These techniques may reduce muscle tension, increase relaxation, and even enhance overall mood. Exercise in moderation, as described, has also been associated with better mental health.
When to Seek Help
A panic attack hangover can be upsetting to experience, but knowing the right time to see a professional is also very important. If the symptoms become severe or persistent or interfere with daily life, reaching out to a mental health professional can be a key step in finding relief and improving overall well-being. Moreover, if panic attacks start to happen more often or feel like they're becoming too hard to deal with, it is time to see a professional.
Conclusion
Those affected must understand that a concept like a panic attack hangover is of utmost relevance, as recognising the phase and the consequences will enable the affected to prepare for the recovery part mentally. Panic attack hangovers may share some features with 'an ordinary hangover,' revealing some connection that helps people overcome their problems. People experiencing panic attacks need some solution for anxiety; thus, having a plan for taking care of the physical and psychic components of their anxiety level will help to manage or treat their hangover.
Knowing the dynamics behind panic attack hangovers, an individual can easily walk their way through recovery for improved mental health and well-being.
Q&A
Q1: How long does a panic attack hangover last?
The duration of a panic attack hangover differs from person to person. Some may experience the effects lingering for hours, while others may have symptoms for a few days. The strength of the panic attack and an individual's response mechanisms also determine the recovery time.
Q2: Can panic attack hangovers be prevented?
It is impossible to keep complete immunity against hangovers with a panic attack; still, there are some aspects of preventing these feelings from arising and of lowering intensities. Usual maintenance practices against stress, such as mindfulness, exercise, and sometimes therapy, would help reduce the number of attacks and would ensure reduced intensity.
Q3: Are panic attack hangovers associated with a more severe diagnosis?
A panic attack hangover, on its own, does not diagnose a more serious condition. Still, frequent panic attacks and lingering aftereffects often point towards an anxiety disorder or other mental health issue. Thus, consulting a mental health professional is the best alternative to assess the situation.
Q4: What should I do during a panic attack hangover?
During a panic attack hangover, self-care and recovery is the way to go. Calming activities, mindfulness, and hydration are key. If symptoms persist or worsen, support from friends or family can also be helpful; professional help may be considered.