How Long Does it Take to Recover from an Anxiety/Panic Attack?

Short answer: For most people, it can take hours to a few days to recover from a panic attack. See the table below for generalized estimates.

Below we’ll detail factors that contribute to anxiety attacks, how you can manage them, and how to recover after having one.

Common durations of a panic attack

Typical timeframe

Panic attacks vary in duration, but they commonly last between a few minutes to around 20 minutes. The intensity of symptoms during this time can be overwhelming, and individuals may experience a range of physical and psychological manifestations. 

Understanding the typical timeframe can help individuals navigate through the episode with the knowledge that these intense feelings are often temporary.

Factors influencing duration

Several factors can influence the duration of a panic attack. These may include the individual's stress levels, the presence of specific triggers, and their overall mental and physical health. Recognizing these factors is essential for developing effective coping strategies and implementing preventive measures to manage panic attacks in the long term.

Recognizing signs of recovery

It's crucial to be aware of the signs indicating that a panic attack is subsiding. As the attack resolves, individuals may notice a gradual decrease in the intensity of symptoms. Physical sensations such as rapid heartbeat and shortness of breath may begin to ease. 

Understanding these signs can empower individuals to focus on recovery and employ coping techniques that promote a sense of calm and well-being.

Common triggers

Common triggers for panic attacks can vary from person to person, but some widely reported triggers include:

• Stress: High levels of stress, whether related to work, relationships, or other life challenges, can trigger panic attacks.
• Major life changes: Significant life events such as job loss, divorce, or the death of a loved one may contribute to heightened anxiety and panic attacks.
• Traumatic experiences: Past traumatic experiences, such as accidents or abuse, can be triggers for panic attacks, especially if they resurface due to environment triggers.
• Phobias: Specific phobias, such as fear of heights, enclosed spaces, or public speaking, can lead to panic attacks when confronted with the feared situation.
• Medical conditions: Certain medical conditions, such as heart problems or respiratory issues, can trigger panic attacks due to the associated physical symptoms.
• Substance withdrawal or use: Withdrawal from certain substances, like drugs or alcohol, can induce anxiety and panic attacks. Additionally, the use of stimulants or recreational drugs can be a trigger.
• Genetics: A family history of anxiety disorders or panic attacks may increase an individual's susceptibility to experiencing them.
• Caffeine or stimulants: Excessive consumption of caffeine or other stimulants can contribute to increased anxiety levels and act as a trigger for panic attacks.
• Social situations: Some individuals may experience panic attacks in social situations, especially if they have social anxiety or fear of judgment.
• Lack of sleep: Sleep deprivation or irregular sleep patterns can exacerbate stress and anxiety, potentially triggering panic attacks.

It's important to note that individuals may have unique triggers, and identifying them can be crucial for effective management and prevention of panic attacks. 

Seeking professional help can provide personalized strategies for coping with specific triggers and improving overall mental health.

Stages of post-panic attack recovery

Physical recovery

After a panic attack, individuals may experience physical symptoms such as fatigue, muscle tension, or headaches. Physical recovery involves allowing the body to return to a state of calm. This can be achieved through practices like deep breathing, progressive muscle relaxation, and engaging in activities that promote relaxation, such as gentle exercise or a warm bath.

Emotional recovery

Emotional recovery is essential for regaining a sense of well-being after a panic attack. Individuals may feel overwhelmed, frightened, or emotionally drained. 

Coping strategies such as journaling, talking to supportive friends or family, and practicing mindfulness can contribute to emotional recovery. It's important to acknowledge and process the emotions associated with the panic attack to prevent lingering anxiety.

Seeking professional help

In some cases, seeking professional help is crucial for comprehensive recovery. Mental health professionals, such as therapists or counselors, can provide valuable support and guidance. They can help individuals explore the root causes of panic attacks, develop coping strategies, and address any underlying mental health concerns. 

Seeking professional help is a proactive step towards long-term management and preventing future panic attacks.

Possible Coping Strategies

Below are some coping strategies that individuals can implement to manage and navigate through panic attacks:

• Deep breathing: Practice deep, slow breaths to help regulate breathing and reduce the physiological symptoms of a panic attack. Inhale slowly through the nose, hold for a few seconds, and exhale through the mouth.
• Grounding techniques: Focus on the present moment by grounding yourself. This can involve sensory activities like feeling the texture of an object, describing your surroundings out loud, or listening to calming music.
• Positive affirmations: Repeat positive and reassuring statements to yourself. Affirmations can help shift your mindset and counteract negative thoughts that may contribute to the panic attack.
• Progressive muscle relaxation (PMR): Practice PMR to release tension in the body. Start by tensing and then gradually relaxing each muscle group, working from head to toe.
• Mindfulness meditation: Engage in mindfulness meditation to cultivate awareness of the present moment. Focus on your breath or a specific point of focus, allowing intrusive thoughts to pass without judgment.
• Visualizations: Imagine a calm and safe place. Visualization techniques can help redirect your mind away from panic-inducing thoughts and create a mental space of tranquility.
• Establish a safety signal: Designate a specific word or phrase as a safety signal. When feeling overwhelmed, repeat this signal to remind yourself that you are safe and can manage the situation.
• Healthy lifestyle habits: Maintain a balanced and healthy lifestyle with regular exercise, sufficient sleep, and a nutritious diet. These habits contribute to overall well-being and resilience against stress.
• Create a panic attack toolkit: Prepare a toolkit with items or activities that bring comfort. This can include a comforting object, soothing music, or a written list of affirmations or coping strategies to reference during an episode.
• Connect with supportive individuals: Reach out to friends, family, or other members of a support network when needed. Sharing your feelings and experiences can provide emotional support and a sense of connection.

It's important to remember that not every coping strategy works for everyone, and it may take time to find what works best for an individual. Seeking professional guidance can also provide tailored coping strategies and long-term support.

Lifestyle changes that can help with long-term management

Implementing positive lifestyle changes can significantly contribute to long-term management of panic attacks and overall mental well-being. Here are some lifestyle changes that can be beneficial:

• Regular exercise: Engage in regular physical activity, such as walking, jogging, or yoga. Exercise helps reduce stress, improves mood, and enhances overall resilience to anxiety.
• Healthy diet: Maintain a balanced and nutritious diet. Ensure you're getting essential nutrients, and consider reducing or avoiding excessive caffeine, sugar, and processed foods, which can contribute to anxiety.
• Adequate sleep: Prioritize good sleep hygiene. Aim for consistent and sufficient sleep each night, as lack of sleep can exacerbate stress and anxiety.
• Stress management techniques: Learn and practice stress management techniques such as meditation, progressive muscle relaxation, or biofeedback. These techniques can help you respond to stressors more effectively.
• Mindfulness and meditation: Incorporate mindfulness practices and meditation into your daily routine. Mindfulness helps bring awareness to the present moment and can be a powerful tool for managing anxiety.
• Establishing routine: Create a daily routine that includes regular meal times, exercise, and relaxation. A structured routine can provide a sense of stability and predictability.
• Limiting stimulants: Reduce or eliminate the consumption of stimulants, such as caffeine and nicotine. These substances can contribute to increased anxiety and may act as triggers for panic attacks.
• Social support: Cultivate a strong support system. Surround yourself with understanding and supportive friends and family who can provide encouragement during challenging times.
• Therapeutic activities: Engage in activities that bring joy and relaxation, such as hobbies, creative pursuits, or spending time in nature. These activities contribute to a positive and fulfilling lifestyle.
• Avoiding substance abuse: Steer clear of alcohol and recreational drugs, as they can exacerbate anxiety symptoms and interfere with effective coping mechanisms.
• Therapy and counseling: Consider therapy or counseling to explore the underlying causes of anxiety and develop coping strategies. Cognitive behavioral therapy (CBT) is particularly effective for panic attacks.
• Time management: Develop effective time management skills to reduce feelings of overwhelm and create a sense of control over daily tasks.

Remember, it's essential to tailor these lifestyle changes to your individual needs and preferences. Consulting with a healthcare professional or mental health provider can provide personalized guidance and support for long-term management.

How building support systems can help

Building a support system is crucial for managing panic and anxiety attacks. Friends, family, or support groups offer understanding and empathy during challenging moments. Sharing experiences provides emotional validation, reducing feelings of isolation. 

Supportive individuals can offer reassurance, helping to break the cycle of anxious thoughts. In times of crisis, having a reliable support system ensures timely assistance and encouragement. 

Also, friends and family may be instrumental in encouraging professional help, fostering a collaborative approach to long-term anxiety management. 

The collective strength of a support system contributes significantly to an individual's resilience and ability to navigate through panic and anxiety.

Final thoughts

In most cases, panic and anxiety attacks will not go away on their own. Seeking help is a courageous and empowering step towards managing panic attacks. 

Professional guidance from therapists or counselors provides personalized strategies and tools to help you cope. You don't have to face panic attacks alone. Reach out to one of our licensed therapists now to see how they can help.