Post-Panic Attack Self-Care

If you have ever experienced a panic attack, you know it can feel like the world is crashing in on you. Your heart races, your chest tightens, your thoughts spiral, and your body feels like it is no longer under your control. And when it finally passes, you are left feeling disoriented, exhausted, and emotionally raw.

So what happens after the panic attack? What do you do when your body is still shaking, your mind is scattered, and you feel like a shell of yourself? Whether this is your first panic attack or one of many, you deserve care, softness, and support in the aftermath.

1. Remind Yourself: You Are Safe Now

As soon as you feel the wave begin to subside, pause and gently remind yourself:

“The worst of it is over. I am safe now. I am okay.”

This simple affirmation helps your nervous system recognize that the danger—real or perceived—has passed. Speak these words out loud if you can. Breathe them in. Let them anchor you. It might not feel true at first, but saying it begins the process of re-grounding your body and mind.

2. Hydrate and Breathe Slowly

Panic attacks are dehydrating and physically draining. Your body has just been in overdrive, releasing adrenaline, shallow breathing, maybe even crying or sweating.

Grab a glass of water. Take slow, deep breaths. In through your nose for 4 counts, out through your mouth for 6 counts.

Your breath is a signal to your brain that things are okay. With every exhale, you are telling your body: We made it. We’re safe.

3. Ground Yourself Through Your Senses

After a panic attack, you may feel detached from your body or surroundings. Grounding exercises help you return to the present moment and reconnect with yourself. Try this simple method.

The 5-4-3-2-1 Technique:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

  
  

This exercise gently brings your awareness back to your body and your environment, pulling you out of that post-panic fog.

4. Rest Without Guilt

Panic attacks are emotionally and physically exhausting. Once your body begins to calm down, you may feel completely wiped out. This is normal. Give yourself permission to rest. Lay down. Take a nap. Curl up with a blanket. Watch something light and familiar. Do not feel pressure to “bounce back” or keep moving. Your body just went through something intense. Rest is not weakness, it is repair.

5. Journal or Voice Note What You’re Feeling

When you are ready, consider writing down what happened. Not to relive it but to release it.

You might write:

• What you were feeling before the panic attack

• What helped calm you down

• What you need now to feel supported

If writing is too much, try speaking your thoughts into a voice note. The goal is to get it out, to process and move it through your body, rather than keeping it bottled up.

6. Be Extra Gentle With Yourself the Rest of the Day

After a panic attack, you might feel emotionally sensitive, irritable, or on edge. This is your nervous system still recalibrating. Soften everything. Cancel what can be canceled. Lower the bar. Give yourself permission to move more slowly, speak softer, feel deeper. You do not need to “explain” your anxiety to anyone who is not holding space for you with love. Your recovery is yours. Let it look however it needs to.

7. Remind Yourself of Your Resilience

Yes, you had a panic attack, but you got through it. And that matters. That strength counts.

Remind yourself:

“I survived this. I can survive it again. I am learning what I need. I am healing.”

Even in moments that feel overwhelming, you are building resilience. You are getting to know your body, your mind, and your boundaries better. You are learning how to care for yourself in the most tender, intentional way.

If panic attacks are frequent or becoming difficult to manage alone, know this: You do not have to walk through this alone. Working with a therapist can help you understand your triggers, build coping tools, and feel more in control of your anxiety. At GabbyCares, we hold space for you with compassion, without judgment, and with tools that support your healing, not just your symptoms. Book a therapy session today by emailing us at contact@gabbycaresofsouthfl.com or calling 786-490-5988.

You are not your panic.You are not broken.You are worthy of peace.

And with the right support, you can find your calm again.