Panic attacks feel like running an Olympic sprint—without training, without warning, and without choice. Your body goes from 0 to 100 in seconds, burning through adrenaline and exhausting every muscle.

And just like after an intense physical workout, you need time to recover.

For me, I know the worst is over when I start to feel cold. During a panic attack, my body overheats—heart racing, sweat dripping, muscles working overtime to fight off a threat that isn’t real. But when it passes? That chill sets in. That’s my sign: it’s done.

The mistake? Moving on too fast. Most people don’t take time to listen to what their body is trying to say. Anxiety doesn’t come out of nowhere. Your body remembers everything—even things your mind tries to forget. If you don’t take a moment to process, that anxiety will resurface again.

So what should you do after a panic attack? Here’s how to reset your body and mind.

1. Rest—but don’t crash

You’re tired. That’s normal. After all, your body just fought an imaginary battle. If you can, lie down and let yourself rest. A short nap can help reset your nervous system.

But be mindful—don’t just shut down.
If you can’t sleep, try active recovery instead:
✔ Sit somewhere quiet with a blanket.
✔ Let yourself breathe naturally.
✔ Do something small but calming (scroll through photos, listen to music).

The goal isn’t to ignore what just happened, but to let your body gradually settle.

2. Hydrate—your body needs it

Panic burns through water and electrolytes. That’s why your mouth feels dry, your muscles feel weak, and sometimes you even get a headache afterward.

Drink something to help your body rebalance:
✔ A glass of water
✔ Herbal tea (chamomile, peppermint, ginger)
✔ Something with electrolytes (coconut water, a sports drink)

It may seem small, but hydration signals to your body that the emergency is over.

3. Move gently

You don’t need a full workout—just a little movement to keep your nervous system from staying locked in stress mode.

Try:
✔ A slow walk around your house or outside
✔ Stretching your arms, shoulders, and neck
✔ Doing a small, simple task like organizing your desk or clearing your computer desktop

Why? Because when panic ends, your body still has extra energy floating around. Using it up in small, controlled ways helps prevent another wave of anxiety.

4. Reflect—but don’t overanalyze

Your body didn’t panic for no reason. Anxiety often comes from something deeper, even if you don’t recognize it right away.

💡 Ask yourself:

• Did anything stressful happen in the past week?
• Have I been ignoring something that’s been bothering me?
• Is my body telling me something I haven’t noticed?

Anxiety has a way of resurfacing at inconvenient times. If you don’t take a moment to reflect, the same panic might hit again later. Listen to what your body is trying to say.

5. Remind yourself: it’s over

Panic attacks trick you into believing something terrible is happening. But once it’s passed, it’s gone.

Repeat to yourself:
✔ “That was panic, not danger.”
✔ “My body is recovering.”
✔ “I am safe now.”

Even if you don’t believe it fully, your brain still hears it. And over time, your nervous system learns to trust it.

Final thoughts: recovery is just as important as the panic itself

Panic attacks don’t just happen in the moment. They leave an imprint on your body. If you don’t take time to reset and listen, that anxiety will show up again—maybe not today, maybe not tomorrow, but eventually.

So instead of rushing past it, give yourself the space to recover.

✔ Rest.
✔ Hydrate.
✔ Move gently.
✔ Listen to your body.

Because the truth is? Your body remembers everything—even the things your brain tries to forget. But the more you take care of it, the more it learns: we are safe now.