Panic attack during sleep
Hi, I just woke up from a nocturnal panic attack (I googled this) where the panic attack starts while I was sleeping (and I was dreaming of something scary) and it just woke me up in a jolt. At first, I wasn't even aware of my surroundings like I couldn't connect with the real world for a bit but I realised my breathing was so fast and short. My chest also felt very stuffy and uncomfortable. This lasted for quite some time, I'm still feeling some discomfort while breathing as I'm typing this. It was so terrifying. When I woke up I felt like my life was on the line. Everything was blurry and I could hear my own rapid heartbeat. This is my first time experiencing a panic attack that started in the middle of a sleep and continues until after i've woken up. How do I calm myself down from this because it feels more intense than the usual attacks.
@caramel57
I have this issue too, so I can relate to how scary it is. One thing I often do is have a soothing audiobook ready to play when I wake up in order to help me calm down. Sometimes it can really help.
In the end I also ended up going to see my doctor, beause it was an ongoing issue for me. They may be able to suggest things that might help you.
Hey there - it sounds like you’ve had quite the panic attack here at an unexpected time, and this must have been extremely terrifying for you! Nocturnal panic attacks can certainly catch us all by surprise, but managing them isn’t all that different from managing a standard panic attack. I hope that the following exercises will be helpful, and I wish you all the best in managing your anxiety :) For the breathing exercise: 1. Place yourself in a comfy position, could be lying down, sitting down, or even standing (although if this is at bedtime, it is preferable to lie down). 2. Place your hand lightly on your abdomen, not with so much pressure as to restrict movement, but with enough pressure to allow your hand to be move up and down with your abdomen (you'll see how soon!). 3. Breathe in slowly and deeply through your nose and into your abdomen, so that your belly inflates (not your chest!), and your hand moves up with it. 4. Hold for 4-5 seconds. 5. Slowly release out your mouth. 6. Take a 1-2 second break. 7. Repeat 10-15 times within a set. Once you've done a set, you can try out the deep muscle relaxation which I will describe now too For the muscle relaxation: 1. It is preferable to be lying down, especially at bedtime, and please make sure that you are not driving or in a position where manipulating how your muscles feel and/or falling asleep would impact your safety and/or that of others. 2. Tense strongly the muscles in your legs, thighs, buttocks, arms, make tight fists with your hands, shut your eyes tightly, and point your toes toward your forehead to stretch out your calves, and doing all of this with 8-9/10 effort. 3. Hold that for about 8-10 seconds. 4. Release! Notice the feeling of relaxation, almost like a cool liquid, flowing over your muscles as they relax. 5. Wait 45-60 seconds while doing the deep breathing as described above and/or doing a set of 10-15 deep breaths like above. 6. Repeat two more times with steps 1-5, followed by another set of deep breathing May you find true inner peace and relaxation very soon :). You’re not alone in your struggle with anxiety and panic attacks - we have your back!
@caramel57
Sorry to hear that, I deal with the same kind of issue. For the past month or so, i wake up every morning with my heart racing and feeling anxious. Sometimes it lasts 10-15 minutes, other days I can't shake it for several hours. I have no clue what triggers it but once it passes, I am good to go for the rest of the day. Until I go to sleep and then start it all over agin the next day.