What are nighttime panic attacks, and what can you do about them?
Having panic attacks at night can be really scary. Imagine waking up in the middle of the night feeling your heart racing, feeling sick, and thinking something really bad is about to happen, like a heart attack. These episodes usually last less than an hour, but going back to sleep can be hard.
For people dealing with panic attacks, the ones at night are especially confusing. Many people don't even know there's a name for it, and they might think it's just a bad dream they can't remember. It can be stressful.
Nighttime panic attacks, also called nocturnal panic attacks, are quite common, especially for people with anxiety problems. About 44 to 71 percent of people diagnosed with panic disorder will have a panic attack at night. Unlike daytime panic attacks that often have clear reasons, nighttime ones can happen without any obvious cause.
Research shows that these night panic attacks are linked to serious problems like thoughts of suicide. Addressing these night panic attacks can be challenging due to the difficulty in identifying the specific thoughts that trigger them. However, therapeutic approaches, such as engaging in conversations with a supportive mental health professional and acquiring new strategies to manage stress, remain valuable in providing assistance and relief.
Here are some things you can try to deal with night panic attacks:
Create a Calm Bedtime:Â Do relaxing things before going to bed, like listening to your favourite songs or spending time with your pet.
Get Ready Ahead of Time:Â Put comforting things, like a cup of tea or your favourite stuffed animal, next to your bed. This can help you feel more in control during and after an episode.
Find Patterns and Triggers:Â Pay attention to when these panic attacks happen. Do they follow a certain pattern? Is there something that usually triggers them? This information can help you create a plan
Talk to a Doctor:Â If the panic attacks keep happening, visit your trusted doctor. They can make sure that there's nothing physically wrong and give you advice on how to handle them.
Make a Relaxing Routine:Â Have a routine before bed that includes calming activities. This can help your mind get ready for sleep.
Avoid Alcohol Before Bed:Â Even though alcohol might seem relaxing, it can mess with your sleep. While we don't know for sure if it triggers panic attacks at night, it's
been known to cause problems with sleep.
Dealing with nocturnal panic attacks is challenging, but makes it less challenging when you seek therapy, manage stress, and consulting with a doctor can significantly improve your ability to cope and enhance sleep quality. Remember, support is available, and you're not alone in this journey.
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Very well articulated .Keep going and all the best