Anxiety attacks can be disorienting, overwhelming, and leave you feeling completely drained. After such an intense experience, it’s natural to want to return to a sense of balance and calm as quickly as possible.
The aftermath of anxiety or panic often leaves lingering adrenaline and cortisol coursing through your system, which makes it difficult to fully shake off the experience right away.
Many of my Journey to Wellness members have asked about the most effective tools to regulate their nervous systems after a big anxiety event.
One recent question really highlights a key aspect of this: How do you prioritise the tools that will help you return to baseline?
Here’s the question one of our lovely members asked:
Question:"Becks, do you have any suggestions for the best exercises to return to baseline directly after a big event / anxiety attack? I would love to know which to prioritise. I did the shaking practice and went outside to be with nature and that definitely helped but wondering your thoughts about immediate things to do?"
My Answer:"My answer might be annoying - but the best exercises are the ones that work best for you.
Some common go-tos are things like breath work (so really focusing on extending the exhalation when it comes to anxiety), shaking is great, cold exposure (ice on wrists/back of neck, dunk face in cold water), humming and swaying, and vagal activation.
But the best thing to do is to really test out and ask yourself, 'What does my nervous system respond best to? What gives me a sense of creating more space?'
When it comes to regulating again after a panic or big anxiety experience - it’s realistic to only calm so much (but not feel fully clear of it) right away.
This is, of course, because you will still have cortisol and adrenaline in your system (so shaking, going for a walk, etc., will help move this through, but it also needs to naturally level out again).
For this reason, you can do some tools right after the anxiety attack (I usually pair somatic practices with loving, calming statements to myself - like I would hear from an inner parent: ‘It’s okay, darling. This will pass soon. You’re doing so well, and you’re strong enough to be with this. You don’t have to fix this. Shall we have a cup of tea and breathe?’)
And then you also just know that for the next 12-24 hours, you need to be gentle and kind to yourself. I then prioritise moving slowly, checking in with my breath, but also not constantly scanning to see if the anxiety is gone. Accepting it as a very normal emotion that will pass and isn’t dangerous is so important.
I hope this is helpful, my love xx"
Let’s Dive Deeper into the Answer: Finding What Works for You
One of the most important points I emphasised is that there’s no one-size-fits-all answer to managing anxiety in the moment. While tools like breath work, cold exposure, and shaking are common, the real key is tuning into your body and learning what works best for your unique nervous system.
It’s all about discovering what helps you create more space within yourself after a big anxiety event. For some, that might mean physical movement—walking, shaking, or even dancing. For others, it might be a quiet, calming practice like breath work or grounding in nature.
Experimenting with Different Tools
Here are some powerful tools that tend to work well for a lot of people, but remember—test these out and notice how your body responds:
Extended Exhalation: Focusing on longer exhales than inhales activates the parasympathetic nervous system, helping to bring a sense of calm. A simple breath practice could look like inhaling for 4 counts, then exhaling for 6 or 8 counts.
Shaking: Shaking the body (even just your hands and arms) helps to discharge excess energy, especially after a flood of adrenaline. It’s a primal way for the body to complete its stress response cycle.
Cold Exposure: Cold water or ice on the wrists, neck, or face can have an instant grounding effect. This activates the vagus nerve and helps shift the nervous system from a sympathetic (fight/flight) to parasympathetic (rest/digest) state.
Humming or Singing: The vagus nerve runs through your vocal cords, so gently humming, singing, or even chanting can help regulate your nervous system. This brings an immediate sense of calm to the body.
Gentle Movement: Swaying side to side or walking outside can also be a great way to help your body process excess stress chemicals.
Loving, Calming Self-Talk
Pairing these physical practices with soothing, compassionate self-talk is also a game-changer. When you’re in the middle of an anxiety event or even in the aftermath, it’s easy to be hard on yourself or for your thoughts to spiral. However, repeating loving phrases to yourself, as I mentioned in my answer—like an inner parent reassuring you—can be incredibly grounding.
For example, after using a somatic tool, you might say:"It’s okay to feel this way. My body is trying to protect me. I’m safe now, and this will pass. I don’t need to fix it right now."
The Role of Cortisol and Adrenaline
After a panic attack or anxiety event, your body is still processing elevated levels of cortisol and adrenaline. This is why it’s so important to give yourself time to fully regulate again. It’s not realistic to expect to feel 100% calm immediately after, and that’s okay. Your body needs time to naturally level out, which can take 12-24 hours.
Slow Down and Be Kind to Yourself
For the hours that follow, slowing down is key. Moving slowly, resting, and being gentle with yourself during this period can help you avoid triggering more stress. It’s also important not to constantly check in to see if the anxiety is gone—this can create a feedback loop that keeps you in a state of alertness.
Remind yourself that anxiety is a normal emotion and, while uncomfortable, it is not dangerous. Acceptance is a powerful tool in allowing the emotion to move through you without resistance.
Why Functional Freeze Can Make It Hard to Recover
It’s also worth noting that many people, especially those with trauma histories, may experience functional freeze in moments of stress or overwhelm. This means that instead of moving into fight or flight, your body might freeze, leaving you feeling stuck, exhausted, or unable to take action.
In the Journey to Wellness membership, we go deeper into understanding these responses, offering practical, trauma-informed tools to work through freeze, fight, and flight reactions.
Our library of courses and classes is designed to help you process and release stored trauma, regulate your nervous system, and build resilience.
Want to Learn More?
If you find yourself getting stuck in anxiety or freeze mode, you’re not alone—and there’s a wealth of tools to help you find your way back to calm.
Inside our Journey to Wellness membership, we offer a holistic approach to nervous system regulation, with science-backed somatic and cognitive practices to help you feel more grounded, empowered, and in control of your emotional health.
Join us today and discover a supportive community, expert guidance, and the practical tools you need to start feeling like yourself again.
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