Sometimes i feel like this and I cant get off my couch/ bed/ chair, or whatever i may be on and it really scary. What I do is i prepare my self before this happens. Like, I always turn ALL the lights on before I'm home alone. I never keep a T.V. on unless im in the room. And I always have a phone by me, It really does help to call someone and have them remind you its in your head.

-Good luck!