Nocturnal Panic Attacks
Not
being able to sleep can actually be quite a traumatic.
As a doctor will tell you there are two things that keep
us from falling asleep — a worry and or physical discomfort.
In your case it is the worry that is keeping you up. Possibly
the worry of an anxiety attack as you sleep‚ and the worry
of not being able to sleep and how that will affect your
performance the following day. It’s a viscous cycle.
The
exact causes for nocturnal panic attacks are not known.
So what we need to help you do is reduce the frequency
of them and if they do happen‚ to come out of them quickly.
We
know that most nocturnal panic attacks are not caused
by dreams. Records of sleep polysomnographia show a maximum
of panic attacks during early sleep phase (phase II)‚
not during the REM–phases associated with dreams. This
is a major difference to nightmares. Nightmares happen
during the second half of the night‚ so we are often able
to remember the content of these dreams.
When
awoken with a nocturnal panic attack‚ use my One Move
technique and that will drop your anxiety significantly.
You will then probably find it takes you some time to
get back to sleep as your mind is racing with all the
things that could go wrong during the night. Should you
find your mind racing and you cannot get back to sleep.
Have a journal beside your bed and start to write down
all of the symptoms you are feeling.
“I
was feeling xxx now I feel yyy” and continue to write
until this actually becomes quite a boring exercise and
your body and mind will want to return to sleep.
Writing
down what you are feeling e.g. “now I feel less tired
and eyelids heavy” is a simple tool for preparing your
mind in a linear way to wind down and return to sleep.
(An advanced form of counting sheep) Don’t be afraid of
writing pages and pages of nothing in particular‚ what
you are doing is helping the conscious mind release whatever
is keeping it wake so it can relax and return to sleep.
It
is also important when preparing for bed not to go to
bed fearing you might awake with a nocturnal panic attack.
Go to bed confident that if one should arise you will
deal with it successfully. That way you do not put yourself
under pressure to “not to have an anxiety attack”.
If
you are overly anxious about not getting a good night
sleep then adopt the following attitude:
Each
night as you retire say to yourself…
“I
am preparing for bed but I will not try and force sleep
— if it comes it comes — if not I will not beat myself
up over it.”
Every
person goes through periods of sleeplessness from time
to time it is very natural‚ you may not be aware of why
you are experiencing what you do but at the very least
you can accept it.
When
you wake in the night don’t leave your bed try and stay
there‚ getting up and watching television etc takes you
further out of the sleep pattern and it is best you stay
in bed — reading/writing is fine but always do so lying
down as that sends a message to the brain that it really
is bed time.
Naturally
the best way to get a good nights sleep is a good physical
workout each evening. This is very effective as the mind
may try and keep you awake but the sheer physical exhaustion
will bring sleep on quicker.
The
frustration at not being able to sleep is important to
surrender. Surrender to what ever may or may not happen
during the course of a night and you will sleep naturally.
It is the anger and frustration that most often keeps
you awake.
The
“Panic Away” Program:
Proof At Last that Panic Attacks and Anxiety
Can be Eliminated For Good!
Article links (Summary)
Causes of panic
attacks discussed here
Public
Speaking and panic attacks discussed here
Agoraphobia
and panic attacks discussed here
Do you suffer panic
attacks driving?
Anxiety attack
symptoms discussed here
Panic attack symptoms
revealed here
Do you have Intrusive
Thoughts?
Do you suffer from anxious
thinking and intrusive thoughts?
Panic Attack Medication
discussed here
Generalized
Anxiety Disorder Discussed Here
Diet to
help Eliminate Anxiety Covered Here
Anxiety and
panic attack tips discussed here
Do you suffer from depersonalization?
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