What To Do About Panic Attacks During The NightDifficulty getting to sleep can be very frustrating. Physicians will typically attribute difficulty in falling asleep to one of two factors; anxiety and physical distress. We will focus on the first cause--which is tension or stress--that is keeping you awake at night. A lack of sleep can ironically be caused by the worry about a lack of sleep. So anxiety and inadequate sleep work in a vicious cycle.
Although the particular causes of panic attacks at night are not known, we do know that the goal of proper treatment is to cut down on the attacks and assist you in coping with them when they do happen.
According to scientific research, nighttime episodes of anxiety are not brought on by dreams. Data from sleep studies indicate that most anxiety attacks occur during stage 2, part of the initial sleep cycles, and not concurrently in the REM sleep stage which is the stage of dreams.
A particular procedure can markedly decrease your stress if you are awakened by a night time episode of anxiety. Falling back to sleep can be a chore due to your mind processing information and focusing on impending anxiety and panic attacks. A log is a great tool in those situations, so it's a good idea to keep one in your sleeping area.
Write down how you are feeling and what symptoms of anxiety you are experiencing. Continue this dull exercise until your body naturally wants to slip back into sleep mode.
Write in the journal things like you are getting more tired, your eyelids are heavy, etc. Writing in a journal like this helps you to calm your mind and transition it back to sleep mode. It's okay if you log page after page of just dribble cause this process is helping your brain get rid of the stuff that is keeping you aroused so you can calm down and go back to sleep.
It's important at bedtime to avoid worrying about having a nocturnal panic attack. Remind yourself that even if you are awakened, you have a plan to calm yourself down. You have suffered enough anxiety already; don't add to it stressing about something that may not even happen.
If you do happen to be anxious, adopt this mindset--
As you approach getting into bed for the night, think like this:
When turning in for the night, I will let sleep come naturally and without stress over what may happen later on. My mindset will be that I can handle whatever happens.
We all experience stages when we have trouble falling to sleep every now and then and it is a completely natural thing. Sometimes we do not understand why we cannot fall asleep, but it happens to everyone.
Remain in bed if you should wake up from your sleep. Crawling out of bed to watch TV or surf the internet will clutter your mind further and make it harder to drift back to sleep. Reading or writing is fine as long as you stay in bed to do it. Not leaving your bed indicates to your body that it is time to sleep.
Generally it's recommended that you get in a good fitness routine every day in order to be able to attain an excellent night of sleep. This helps to fatigue your body, promoting the need for sleep.
As frustrating as it is to not be able to get to sleep, it is vital that you accept whatever happens. Submit to whatever occurs throughout the scope of the night and you will freely fall to sleep. It is usually your reactions to your feelings than the feelings themselves that keep you from sleeping well. If you are looking for more information on panic attacks see our site i-fcr