Use the 3-3-3 rule —identify 3 things you see, 3 sounds you hear, and move 3 body parts—to pull your focus back to the present. Managing the "Adrenaline Hangover" Panic Attack Hangover: Symptoms & How to Cope - Talkspace

Recognize that the attack happened and remind yourself it is temporary.

Practice slow, deep breaths, such as Belly Breathing or Paced Breathing (inhale for 4, exhale for 6) to calm your nervous system.

Recovering from an anxiety attack often requires gentle self-care to manage the "adrenaline hangover"—the period after the attack when you may feel physically and emotionally drained. Immediate Recovery Steps