How to Stop Nocturnal Panic Attacks and Prevent Them from Coming Back

picture of man having a nocturnal panic attack You are sleeping soundly when all of a sudden you bolt awake, a coldness fear gripping you. Breathing heavily, with your heart rate off the charts, you try to figure out what is happening—did you hear a randomness, have a heart attack or wake up from a badly dream ? What is going on ? Before you get the answer to that question, a sense of calm overtakes you, and you feel your abdomen unclench from the anxiety of the past few minutes. You ’ ra forget to wonder : What just happened ?

What happened was a nocturnal panic attack. The Anxiety and Depression Association of America defines these episodes as “ the abrupt onset of acute fear or discomfort that reaches a point within minutes. ” In addition to the psychological effects, panic attacks can besides trigger a tide of physiologic symptoms that mimic dangerous conditions. While panic attacks subside in mere minutes after onset, they are chilling because they can occur out of the blue or stem from a particular anxiety, and while you are in the midst of one the fear can seem overwhelm and irrepressible. panic attacks can besides signal that you may be suffering from a panic perturb. This is a type of anxiety disorder that afflicts 6 million adults in the United States, according to the Anxiety and Depression Association of America .

If you ’ ve ever experienced a panic attack, you know firsthand it can be an unpleasant, even profoundly trouble, experience. It is authoritative, therefore, to understand more about what panic attacks are and how they can be treated therefore you don ’ t have to suffer from them any longer .

How To Recognize a Panic attack

Because they come on on the spur of the moment and manifest with physical and emotional signs, panic attacks can be confusing and unmanageable to identify in the consequence, specially if they are nocturnal, waking you from your sound sleep. Generally, a panic attack is of a reasonably curtly duration, peaking after roughly 10 minutes, although it can take much longer than that to wind down from a nocturnal panic attack. You may feel excessively disturbed to be able to fall back asleep right away .

There are several signs that you should know about that argue you are having a panic attack. For a full-blown panic attack, at least four of these symptoms will be stage ; less than four means you are experiencing what is called a limited-symptom panic attack. The signs :

  • shakiness or shaking
  • difficulty breathe, including a choke sensation, shortness of breath or find smothered
  • A rush of cold or inflame through the soundbox ; it can besides include sweating
  • Cardiac concerns, including chest pain, a racing affection or palpitations
  • Feeling sick to the digest
  • Lightheadedness or dizziness to the point of feel faint
  • Feeling asleep or tingly
  • A sense that you are outside of your body or detached from the panic attack
  • fear of losing your mind or dying

These symptoms can be very intense in the heat of a panic attack, but you can try to remember that it will pass when the panic attack does .
woman having a panic attack

The Causes of Nocturnal Panic Attacks

Nocturnal panic attacks are a moment of a mystery, as there is no know reason why one should occur while you are asleep. however, if a panic attack occurs during the night, there is a chance you could besides have one during the day. If you have multiple panic attacks, that can be a clue you have a panic disorder.

There are certain triggers that can make you more probably to have a panic assail. There may be a genetic part to this condition, such as having a kin history of panic attacks. gender can besides be a agent ; women are twice deoxyadenosine monophosphate probable to have panic attacks than men. panic attacks can besides be brought on by an highly nerve-racking life consequence or traumatic incidental. If you don ’ thymine manage stress well, particularly during times of life change, that may besides increase your hazard for panic attacks. other factors include childhood maltreatment ( physical or sexual ), changes in neurological affair or smoke or drink in caffeine besides much .

last, panic attacks can co-occur with other types of disorders, and in fact be triggered by them. For exemplify, person with deep social anxiety may experience a panic attack if they are alone at a big party or must give a speech in front of a bunch of people. rather of panic attacks occurring ad lib without warning, in these cases a person may begin to anticipate that a panic attack can occur if faced with a position that feels threatening .

How to Prevent ( and Treat ) Nocturnal Panic Attacks

The bad news program is that there is no individual magic trick remedy to stop nocturnal panic attacks from happening. The good newsworthiness is that there are some treatment methods you could try to alleviate them. If you have a nocturnal panic attack just once, it can be traumatic, and you may be so anxious about having another one that it can keep you from getting a good nox ’ second rest. When you don ’ thyroxine get enough sleep over a long period of time, it can have a varied negative affect, including increased risk of fleshiness and disease, lack of ability to focus and concentrate during the sidereal day, mood swings and a dysfunctional immune system, among other problems. So it is crucial to take immediate action if you experience a nocturnal panic attack and get the discussion you need .

If you have peculiarly difficult physical symptoms during a panic attack, it can be worth a visit to your doctor. While those symptoms normally go away when the panic attack does, it may be worthwhile to rule out any other health issues. Your doctor will probably want to talk about your family health history and run some tests, depending on what your symptoms are .

But to work on the panic attacks or panic disorder, you want to seek treatment from a modify adeptness experienced with this condition. The staff there can develop an personalize treatment plan that is dim-witted enough for you to follow—if it ’ s excessively complicated, you may not want to stick to the program, which could put you at risk for panic attacks .

by and large, a diagnosis of panic disorderliness will involve a treatment plan that employs a combination of medicine and psychotherapy. There are several types of medications that can be effective for curbing panic attacks and their attendant symptoms. For example, antidepressants such as selective serotonin reuptake inhibitors ( SSRIs ) and serotonin-norepinephrine reuptake inhibitors ( SNRIs ) can be prescribed in cases of panic disorder. Benzodiazepines have a sedate effect that can calm you down cursorily during a panic attack, but they should be prescribed and taken with extreme caution as there is a risk of developing a allowance to them, which could lead to misuse or abuse of the drugs. Beta-blockers are another course of panic disorderliness medications that can be useful in combating certain physical symptoms related to panic attacks, such as cardiac conditions .

medication can be taken on its own, as closely administered by a doctor or qualified medical professional, or it can be paired with psychotherapy treatment. Most normally, this will take the phase of cognitive behavioral therapy ( CBT ). This type of therapy will help retrain your brain so you can think about, react and answer differently in nerve-racking or triggering situations, and possibly avoid panic attacks that direction .

If you are experiencing nocturnal panic attacks, it can besides help to incorporate some life style changes that are more conducive to putting you in a peaceful state of judgment before you go to sleep. For example, it can help to eat well and exercise every day in ordering to ease anxiety and boost your temper. Keep in mind that it is better to work out in the dawn and not correct before bed ; you should besides not eat a large meal right before bedtime, and you should besides avoid caffeine at least a few hours before you plan to go to sleep .

And speak of planning to sleep, it can be highly beneficial to create a night act that will allow you to get a sound nox of respite, which for adults is typically between seven and nine hours of sleep. That can include setting unconstipated times to go to sleep and wake up every day that aligns with your body ’ mho circadian rhythm. You ’ ll besides want to avoid television, smartphones, tablets and other devices that may make it difficult to rest. Finally, make your bedroom a place where you ’ ll easily drift off to dream—block ignite with curtains or drapes, set a aplomb room temperature and possibly even spritz some lavender-scented water on your pillow to help you fall asleep .

At Casa Palmera, we work with patients who suffer from panic attacks and panic disorders to help make their lives feel less chilling and out of control. With our customize, whole-person treatment plans and lovingness, feel for staff members, our goal is to provide the most effective discussion for panic disorders. You don ’ t have to suffer entirely ; call us for help correct away .

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Category : How To

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