Overcoming Nocturnal Panic Attacks

 

If you’ve been following our blogs, then you know we’ve covered the topic of panic attacks before. But these feelings can rear their heads in many ways. One very common occurrence happens in the dead of night; literally rattling you into a crippling state of fear and anxiety. It is important to not downplay the reality of nocturnal panic attacks (also known as NPA’s), which recently received some coverage on the website, Medical News Today.

 

We’ll start by differentiating an NPA from a nightmare. For one thing, nocturnal panic attacks do not happen in the dream state and usually occur when you are quiet in bed. Typical symptoms can include difficulty breathing, intense sweating, dizziness and nausea. The nighttime version is unique, as it is often accompanied by an acute fear of dying.

 

Just like daytime panic attacks, these happen suddenly and can be quite intense. Medical News Today reports that they typically reach a peak after 10 minutes and have a much different come down effect (sometimes forcing a person to lose sleep for the remainder of the night).

 

They can also represent built up emotions from a stressful day. For example; if you suffer from social anxiety disorder and spent that afternoon in an uncomfortable situation, the emotions could be delayed and come shooting back to you deep into the night.

 

Not a lot of research has been done into NPA’s, but experts do tend to agree that most sufferers have also experienced a daytime panic attack at some point in their life. People may also develop a fear of sleep, with the mistaken idea that it could return once they close their eyes and begin to dream.

 

Medical News Today did offer some nice coping mechanisms for those who may have suffered through this. Quick recovery methods can include deep breathing, getting up to slowly sip a glass of water and doing light exercise. If you share your bed with a loved one, talking to them and seeking comfort can also be helpful.

 

Talking about these types of issues with a professional can also be extremely beneficial. At Inneractions, we have counselors and group sessions devoted specifically to anxiety and the stresses of panic attacks. Whether you suffer at night, in the morning or anytime in between, know that there is always a road to healing and wellness.

 

Overcoming Panic Attacks

We’ve talked about anxiety many times before on our blog page. And if you happen to suffer from that condition, then you’re probably no stranger to panic attacks. Only those who have experienced them can understand how frightening they can be and how difficult they are to overcome. Though there’s no exact science on how to prevent a full-blown panic attack, there are techniques that can soothe the tension, shorten the duration and reduce its intensity.

The website Bustle.com did a nice job summarizing a few of the critical ways to overcome a panic attack. We’ve shared a handful of them below…

Tip #1: Close Your Eyes

If you are in the midst of a panic attack, you may feel like the world around you is crumbling. You may also feel like people are staring at you or judging you. A quick way to overcome that is to simply close your eyes and the reduce the amount of external stimulation that is surrounding you. This can also quickly create a sense of calming.

Tip #2: Slow Your Breathing

There are times when having a panic can feel like a literal heart attack. Rather than feed into that anxiety, it is recommended to slow your breathing patterns. Avoid the urge to gasp for air because, in fact, that can worsen the experience. A helpful exercise can be counting to four before exhaling. Hopefully after a few times, you’ll notice a soothing sensation.

Tip #3: Repeat An Affirmation

You may not believe it, but something as simple a song lyric can help you overcome a panic attack. If you focus on a phrase (or even a prayer) then keep repeating it in your head, you should be able to lessen the intensity of the attack. “Using a soothing and repetitive phrase can break the cycle of rumination,” therapist Claire Bidwell Smith told Bustle. “This replaces the anxious thought with one that sends a message to the brain to restore the autonomic nervous system to a more serene state.”

Tip #4: Change Your Environment

There is nothing wrong with walking out of a room if you’re in the middle of a panic attack. It doesn’t matter if you’re in the workplace or at someone’s house, just try changing your surroundings (preferably to an open, outdoor space). This can be a quick way to soothe the nerves and it can hopefully expose you to a calmer, more serene environment.

Hot Weather May Impact Anxiety Levels

If you live near our facility in Woodland Hills, then you’ve certainly been experience an excruciating California heat wave this July. Temperatures have hit triple digits for consecutive days, which can not only be physically daunting but create emotional issues as well. In fact, recent research has shown that warm weather can actually trigger the symptoms of anxiety.

The Japanese Society of Psychiatry and Neurology helped put this research together, which we found to be particularly interesting. One common trait relates to panic attacks. Traditionally, these types of anxiety episodes occur when someone is overwhelmed or upset. The physical manifestations include things like profuse sweating, shaking, shortness of breath and feeling faint. Sound familiar? Of course, because intense heat triggers those types of feelings as well.

“Summer can be especially anxiety-producing for those who have experienced panic attacks in the past,” psychotherapist Ellen Yom told the site, The Insider. “When your body becomes too hot, you may experience symptoms similar to those of an anxiety disorder. If you do not take care of yourself when the weather is hot, you may find your anxiety symptoms escalating.”

Scorching heat can also “fool the brain,” according to psychiatrist Carlene MacMillan. Heart rates and breathing are most certainly impacted by warm weather. In these instances, those prone to anxiety may believe in their mind that these are the symptoms of a panic attack (instead of traditional heat exhaustion). Increased humidity has also been shown to limit concentration levels, creating stress and uneasiness for sensitive people.

And let’s not forget another big issue that coincides with a hot summer: Lack of Sleep. Balmy nights (similar to what we experienced earlier this month) can certainly make it uncomfortable when you are trying to get eight hours of rest. This too can have a serious physical and emotional toll. Oregon professor Dr. Alfred Lewy, who was also interviewed for the article, said that hot nights with no sleep can affect mental health and even trigger depression.

“The body’s natural clock, it’s circadian rhythms, are misaligning in summer,” he explained. “Instead of cueing to dawn, the longer daylight is causing some vulnerable people to cue to dusk. Cueing to dusk shortens the typical body clock and delays a person’s sleep-wake cycle. This mismatch may be triggering depression.”

Of course, there are ways to combat these issues. Recommendations to avoid “summer anxiety” include staying indoors (whenever possible), following the body’s natural cues, eating a good diet and staying hydrated.