Adrenaline Hangover Guided Recovery Meditation After a Panic Attack or Anxiety Spike
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 5 June 2026
⏱️ 11 minutes
🧾️ Download transcript
Summary
When you experience a panic attack, your system is flooded with adrenaline and cortisol. Even after the "threat" is gone, these chemicals take time to clear, often leaving you feeling emotionally grey, achy, or tearful. This isn't a sign of weakness; it is your body performing essential "clean-up work".
Timed Chapters
- 00:00 – Identifying the "Adrenaline Hangover"
- 02:45 – Vagus Nerve Breathing: The 4-2-6 Technique
- 04:16 – Guided Visualization: The Room and the Fire
- 07:17 – Recovery Affirmations
- 08:30 – 3 Daily Caring Tips for Post-Anxiety Recovery
- 10:16 – Returning to the Room & Final Reflection
- "My body did exactly what it was built to do. The storm has passed and I am safe."
- "I am allowed to rest now. The work is done."
- "What I am feeling is not weakness, it is recovery. My nervous system is intelligent and it is healing."
- Feed the Recovery: Your blood sugar often drops after a high-adrenaline event. Eat something small and nourishing—like a banana or a handful of nuts—to give your body the fuel it needs to finish the "clean-up".
- Don't Analyze It Yet: Avoid the urge to replay or "fix" the event immediately. Your thinking is still distorted by clearing cortisol; give yourself until tomorrow to process.
- Tell Your Body It’s Over: Use gentle physical movement, like a warm shower or a slow walk, to help flush remaining stress hormones from your bloodstream.
Leave a comment or a review to let me know how you're feeling—your words help our community grow and ensure that no one has to face these moments alone.
Be gentle with yourself today. You’ve earned it.
Be Kind.
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Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.
Transcript
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| 0:00.0 | If you've had a big anxiety episode, a panic attack, a wave of overwhelming fear, or a moment |
| 0:09.0 | where your body went on full alert, and now you're feeling wrung out, heavy, emotionally |
| 0:16.0 | flat, maybe a little tearful for no reason, this one is for you. What you're feeling right now |
| 0:24.6 | has a name and I can explain it and help you through it. Welcome to calming anxiety. I'm Martin |
| 0:33.8 | Hewlett, clinical hypnotherapist and former frontline paramedic. |
| 0:38.3 | I'm here every single day with a free 10-minute session to help you understand what's happening inside your body |
| 0:47.3 | and to give it permission to let it go. |
| 0:51.3 | If this is your first time here, there are over 2,300 episodes in this library, every one |
| 0:59.5 | of them free, every one of them 10 minutes. |
| 1:03.6 | Subscribe now because I'll be here again for you tomorrow. |
| 1:08.3 | But right now, you need this, so let's begin. First, find your quiet place, |
| 1:17.2 | somewhere comfy to sit or lie down, where you feel held and supported, and if it's safe to do |
| 1:24.6 | so, let your eyes close gently. |
| 1:29.7 | I want to start by explaining something. |
| 1:33.7 | When your body goes through a high anxiety moment, a panic attack, a surge of fear, a crisis |
| 1:40.7 | response, it floods your system with adrenaline and cortisol. |
| 1:47.0 | These are powerful chemicals. They do exactly what they're designed to do. They kept our ancestors |
| 1:56.0 | alive. But when the threat passes, real or perceived, those chemicals don't just switch off, they |
| 2:03.6 | have to clear. And while they clear, you can feel exhausted. Heavy, tearful, flat, achy, even. |
| 2:18.3 | A kind of emotional grey. |
| 2:22.3 | Some people describe it as feeling hungover without even having a drink. |
| 2:28.3 | This is not something going wrong. |
... |
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