The Panic Hangover : Reclaiming Your Energy After an Anxiety Spike
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 12 March 2026
⏱️ 10 minutes
🧾️ Download transcript
Summary
In this episode of Calming Anxiety, we use the science-backed 5-4-3-2-1 sensory grounding technique to stop dissociation and anchor you in the present. We also address the physical symptoms of air hunger by balancing your carbon dioxide levels through mindful respiration.
Inside this session:
- The 5-4-3-2-1 Reset: A sensory guide to stop the "weird" feeling and return to the room.
- Affirmations for Adrenal Health: Rewire your neuro-pathways to move from 'fight or flight' toward peace.
- The Hormonal Link: Why women aged 20–50 should track PMS and ovulation as triggers for anxiety spikes.
- Recovery Tips: Why electrolytes and a 20-minute grace period are essential for your prefrontal cortex after a surge.
CHAPTERS & KEYWORDS:
- 0:00 – Defining the Panic Hangover & Adrenaline Crash
- 1:23 – 5-4-3-2-1 Grounding Method for Dissociation
- 3:00 – Fixing Air Hunger & Balancing Carbon Dioxide
- 5:07 – Affirmations for Emotional Regulation
- 8:58 – 3 Caring Tips: Electrolytes, Prefrontal Cortex Reset, and Hormonal Windows
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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 | The heart rate has slowed, the shaking has stopped, but now you're left with the panic hangover, |
| 0:08.2 | that heavy, dissociated fog that makes you feel weird, exhausted and emotionally drained. |
| 0:17.8 | You've just survived a sympathetic nervous system surge and your body is now an adrenaline crash. |
| 0:27.5 | You aren't lazy and you aren't failing. |
| 0:31.5 | You're in a post-panic recovery. |
| 0:35.6 | Let's clear the brain fog and get you back into your day. |
| 0:40.3 | Welcome back to calming anxiety. I'm here to help you move from surviving to thriving. |
| 0:49.3 | If these spikes becoming a regular part of your life, especially during hormonal shifts |
| 0:57.0 | or seasonal changes, it's time to build a stronger defense. My Anxiety Circuit Breaker |
| 1:04.0 | course at calminganxiety.fm gives you the science-back tools to lower your anxiety threshold. But right now, let's focus |
| 1:16.1 | on reclaiming your energy. We're going to use a sensory grounding technique to stop the dissociation |
| 1:26.6 | and anchor you in the present moment. |
| 1:30.2 | This is the 5-4-3-2-1 method. |
| 1:34.5 | 5. Find five things right now that you can see. |
| 1:42.5 | A pen, a shadow, a leaf, but name them silently in your thoughts. |
| 1:54.0 | Four. Find four things that you can touch. The texture of your sleeves, the coolness of a desk. |
| 2:06.5 | Feel them now. |
| 2:11.6 | Three. |
| 2:15.8 | Listen for three distinct sounds. The hum of a fridge, a distant car, your own breath, |
| 2:25.3 | the sound of my voice. |
| 2:29.3 | 2. Find two things that you can smell. The scent of your coffee, the air in the room. |
| 2:43.0 | And one, one thing that you can taste. |
... |
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