
Night time panic attacks can be particularly distressing. The sudden onset of intense fear or discomfort can make it challenging to regain composure and return to sleep. Understanding what to do in these moments can help you manage the situation effectively and reduce the likelihood of future occurrences.
1. Get Out of Bed
Waking up in the middle of a panic attack can be a disorienting experience. Staying in bed might intensify feelings of fear and helplessness, so it's often helpful to get out of bed.
Why It Helps: Getting out of bed can help interrupt the cycle of anxiety that can intensify if you remain in the environment where the panic attack began. Moving to a different room or even just sitting up can create a mental and physical shift, breaking the association between your bed and the panic response.
How to Do It:
Move to a Different Room: Go to a quiet, dimly lit space where you can sit or lie down comfortably.
Change Your Position: If leaving the room isn't possible, simply sitting up in bed or changing your position can help shift your focus.
Create a Calm Environment: If possible, create a calming atmosphere in the new location by dimming the lights, using a soft blanket, or listening to soothing sounds.
2. Practice Relaxation Techniques
During a panic attack, your body is in a state of heightened arousal. Engaging in relaxation techniques can help calm your nervous system and bring you back to a state of equilibrium.
Why It Helps: Relaxation techniques like deep breathing, progressive muscle relaxation, and visualisation can help reduce the physiological symptoms of a panic attack. These techniques activate the body's relaxation response, counteracting the adrenaline and cortisol surges that accompany panic.
How to Do It:
Deep Breathing: Inhale slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth. Focus on making your exhale longer than your inhale to trigger the body's relaxation response.
Progressive Muscle Relaxation: Start by tensing the muscles in your feet, hold for a few seconds, and then release. Gradually work your way up through your body, tensing and relaxing each muscle group. This helps to release tension and promotes relaxation.
Visualisation: Close your eyes and imagine a peaceful place where you feel safe and calm. This could be a beach, a forest, or any place that brings you comfort. Engage all your senses in the visualisation, imagining the sights, sounds, smells, and feelings of the place.
3. Use Emotional Freedom Technique (EFT)
Emotional Freedom Technique (EFT), also known as "tapping," is a powerful tool for managing anxiety and panic attacks. It involves tapping on specific acupressure points while focusing on the emotions or physical sensations you're experiencing.
Why It Helps: EFT combines cognitive and physical elements to help release negative emotions and reduce the intensity of panic attacks. Tapping on specific meridian points while verbalising your feelings can help to rewire your brain's response to anxiety and create a sense of calm.
How to Do It:
Identify the Issue: Focus on the emotion or physical sensation you're experiencing during the panic attack, such as "I feel scared" or "My heart is racing."
Create a Setup Statement: While tapping on the side of your hand (the karate chop point), say a statement like, "Even though I feel [emotion], I deeply and completely accept myself."
Tap on Acupressure Points: Tap 5-7 times on each of the following points: the top of the head, eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, and under the arm. As you tap, repeat a reminder phrase related to your issue, such as "This fear" or "This anxiety."
Assess Your Feelings: After a round of tapping, assess how you feel. Repeat the process until you notice a significant reduction in anxiety.
4. Incorporate Meditation
Meditation is a powerful practice that can help calm the mind and body during a panic attack. Regular meditation practice can also reduce overall anxiety levels, making it easier to manage panic attacks when they occur.
Why It Helps: Meditation encourages mindfulness and teaches you to observe your thoughts and feelings without becoming overwhelmed by them. This can be especially helpful during a panic attack, as it allows you to create a mental space between yourself and the panic, reducing its intensity.
How to Do It:
Focus on Your Breath: Sit or lie down in a comfortable position. Close your eyes and focus on your breathing. Notice the sensation of the air entering and leaving your body. If your mind wanders, gently bring your focus back to your breath.
Body Scan Meditation: Mentally scan your body from head to toe, noticing any areas of tension or discomfort. As you become aware of these areas, imagine sending your breath to them, allowing the tension to release with each exhale.
Guided Meditation: If you find it difficult to meditate on your own, consider using a guided meditation app or recording. Many guided meditations are specifically designed to help with anxiety and panic.
5. Avoid Stimulating Activities
When you wake up during a panic attack, it's important to avoid activities that could further stimulate your mind and body, making it harder to calm down and return to sleep.
Why It Helps: Engaging in stimulating activities, such as watching TV, checking your phone, or even reading something intense, can make it more difficult for your brain to transition back to a restful state. The blue light from screens can also interfere with your body's production of melatonin, a hormone that regulates sleep.
How to Do It:
Avoid Screens: Refrain from using your phone, computer, or television. The light and content can both be overly stimulating.
Opt for Calming Activities: If you need to do something to distract yourself, choose an activity that is calming, like listening to soothing music, reading a light book, or doing a quiet hobby like knitting.
Focus on Relaxation: Instead of engaging with external stimuli, focus on internal relaxation techniques. This could involve breathing exercises, meditation, or simply lying still with your eyes closed.
6. Use Essential Oils
Essential oils can be a soothing addition to your night time routine, helping to calm your mind and body during a panic attack. Certain scents have been shown to promote relaxation and reduce anxiety.
Why It Helps: Aromatherapy can influence the limbic system, the part of the brain that controls emotions and stress. Inhaling certain essential oils can trigger the release of neurotransmitters like serotonin, which helps to create a sense of calm.
How to Do It:
Lavender: Known for its calming properties, lavender oil can be inhaled directly from the bottle, diffused in your room, or applied to your wrists or temples. It can help reduce anxiety and promote restful sleep.
Chamomile: Chamomile oil has soothing effects and can be especially helpful in calming the nervous system. It can be diffused or applied to pulse points.
Bergamot: This citrusy essential oil has been shown to reduce stress and improve mood. Diffuse bergamot oil or apply it to your skin, mixed with a carrier oil, to promote relaxation.
Create a Calming Blend: You can also create a blend of these oils and use it in a diffuser or as a pillow spray to create a calming environment conducive to sleep.
7. Create a Bedtime Routine
A regular, calming bedtime routine can significantly reduce the likelihood of experiencing night time panic attacks. Such a routine signals to your body and mind that it's time to wind down, making it easier to fall asleep and stay asleep.
Why It Helps: Consistency in your bedtime routine can help regulate your circadian rhythm, the internal clock that dictates when you feel sleepy and awake. A routine that includes relaxation can also lower overall anxiety levels, reducing the chance of a panic attack occurring during the night.
How to Do It:
Set a Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body's sleep-wake cycle.
Incorporate Relaxing Activities: Engage in calming activities in the hour before bed. This might include taking a warm bath, practicing gentle yoga, or reading something light.
Avoid Caffeine and Heavy Meals: Refrain from consuming caffeine or large meals in the evening, as these can interfere with your sleep and contribute to nighttime anxiety.
Create a Comfortable Sleep Environment: Ensure your bedroom is conducive to sleep. This means a comfortable mattress, cool room temperature, minimal noise, and darkness. Consider using a white noise machine or blackout curtains if needed.
Include Essential Oils: Incorporate essential oils into your bedtime routine by diffusing them in your room, adding them to a bath, or using them in a pillow spray to help create a relaxing atmosphere.
8. Understand the Nature of Panic Attacks
One of the most challenging aspects of dealing with night time panic attacks is the fear of the unknown. Understanding what a panic attack is and recognising that it's not dangerous can help reduce fear and anxiety.
Why It Helps: Panic attacks are intense but generally short-lived episodes of anxiety that cause physical symptoms, such as a racing heart, shortness of breath, or dizziness. Knowing that these symptoms are a result of your body's "fight or flight" response—not a sign of something life-threatening—can help you remain calm during an episode.
How to Do It:
Educate Yourself: Learn about the physiological processes involved in a panic attack. Understanding that these feelings are a normal, albeit intense, response to stress can help demystify the experience. This knowledge can reduce the fear of experiencing another panic attack, which often perpetuates the cycle of anxiety.
Practice Acceptance: During a panic attack, remind yourself that the symptoms, although uncomfortable, are not harmful and will pass. Acceptance can reduce the fear and resistance that often intensifies panic. Repeat a calming mantra such as, "This is temporary," or "I am safe."
Seek Support: If night time panic attacks become frequent or severely impact your quality of life, consider reaching out to a trained therapist or counsellor. Cognitive Behavioural Therapy (CBT) and EFT are particularly effective in addressing panic disorder and can provide you with tools to manage and reduce panic attacks. You might also explore support groups, either in person or online, where you can share your experiences and learn from others who have faced similar challenges.
Night time panic attacks can be deeply unsettling, but with the right strategies, you can manage and reduce their impact on your life. Incorporating techniques like the Emotional Freedom Technique (EFT), meditation, and the use of essential oils into your routine can provide additional layers of support during these challenging moments. Additionally, establishing a consistent bedtime routine and educating yourself about the nature of panic attacks can further empower you to regain control and foster a sense of calm. Remember that patience and persistence are key; finding what works best for you may take time, but with the right tools, you can create a more peaceful and restful night’s sleep.
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