[Discombobulated]

Do you get or have you had these in the past? What sort of techniques did you try? What helped?

I’ve had a few over the last month or so, there’s been a lot going on with both my family and close friends. When I go to bed when I’d normally relax and go into sleepy mode suddenly I’m wide awake and my heart is pounding/thoughts racing/feeling of impending doom.

I’ve tried getting up which meant I stayed up most of the night because I could not settle. Last night I tried gazing at a fixed point in the bedroom and zoning out until the panic slowed. It did eventually thankfully. Horrible though.

[TheGal]

I've used the 4-7-8 breathing technique which has helped me.

There is also Dr. Claire Weekes' work which you can get at the library or on YouTube.

In terms of pharmaceuticals, I have Remeron (mirtazepine) which really helps me at night. I also have Ativan (lorazepam) when I need it.

Hope things get better soon...

[Discombobulated]

Originally Posted by TheGal

I've used the 4-7-8 breathing technique which has helped me.

There is also Dr. Claire Weekes' work which you can get at the library or on YouTube.

In terms of pharmaceuticals, I have Remeron (mirtazepine) which really helps me at night. I also have Ativan (lorazepam) when I need it.

Hope things get better soon...

Thanks, I’ll check out Claire Weekes, I’ve already looked on Spotify and there seems some stuff on there I can download.

[FloatThruThis]

Hi Discombobulated,
Yes, I have experienced this as well. Some things that have helped me are counting and/or journaling. I’ve also used a guided meditation I found on the Tubi app: the meditation.guide: nightly loving kindness meditation. I hope you find some relief, the night time panic attacks really are quite frightening.

[Deejay14]

I take a small dose of propanolol at night. I do a guided meditation in the evening.

[Fuzzybear]

Why don't the ''professionals'' give any help?

[IronChiq]

I see others also mentioned guided meditation. It helps me, too. I've been using this app called Calmer for some time now for that. They have various guided meditation sessions designed to calm the mind and body. It helps me redirect my thoughts away from the panic and towards a more relaxed state. I also use their deep breathing exercises to regulate my breathing and reduce the intensity of physical symptoms like a racing heart.

[Discombobulated]

Originally Posted by Fuzzybear

Why don't the ''professionals'' give any help?

I know, it’s often difficult to access mental health help in our country

I’ve got to be honest though, I haven’t actually sought medical help with this issue. I’m not sure exactly why. Maybe I’ve become overly self reliant or possibly I’ve been disillusioned with the lack of useful support from professionals in the past and that’s why I’ve become self reliant.

I feel like this nocturnal panic issue I’m having is symptomatic of what’s going on in my daytime life. I could be wrong. I think if I get my head around one or two things I’ll settle better at nights.

Writing it out here helps.

[ArmorPlate108]

I've had these. They're awful.

For me, it's usually a sign that I'm mentally exhausted. Of course, waking up in the middle of the night with panic, and not being able to get back to sleep, feeds the cycle.

What has helped me in the past is recognizing it as a sign of exhaustion, and then focusing on resting more- including during the day if possible.

With the night panic, sometimes it helps me to just sit upright in bed for five or ten minutes. No idea why this is, but the panic will go on if I remain lying down. Once the initial wave passes, I lie down again and just focus on how comfortable the bed is. I don't worry about falling asleep again (or I won't be able to), but rather focus on letting my body feel good in the bed, and letting it go slack and get rested even without sleep.

I hope you find some peace soon.

[Discombobulated]

Originally Posted by ArmorPlate108

I've had these. They're awful.

For me, it's usually a sign that I'm mentally exhausted. Of course, waking up in the middle of the night with panic, and not being able to get back to sleep, feeds the cycle.

What has helped me in the past is recognizing it as a sign of exhaustion, and then focusing on resting more- including during the day if possible.

With the night panic, sometimes it helps me to just sit upright in bed for five or ten minutes. No idea why this is, but the panic will go on if I remain lying down. Once the initial wave passes, I lie down again and just focus on how comfortable the bed is. I don't worry about falling asleep again (or I won't be able to), but rather focus on letting my body feel good in the bed, and letting it go slack and get rested even without sleep.

I hope you find some peace soon.

Thanks Armorplate, I’ll try sitting up, what you say makes sense. I think I have been close to the edge emotionally recently although I’m feeling a little better now.

[InkyBooky]

Oh yes. This happens to me pretty often. It's horrible. I wake up very confused, panicked, heart racing, sense of doom. Other posters have given good advice. usually I get up and walk around for a minute. Maybe have some water. Then I listen to a specific YouTube channel that has some very soothing (to me) ASMR content. Specifically ASMR cleaning and sweeping sounds with no talking. Helps a lot. I'm sorry you experience this and I hope you can find something that is soothing to you (puts you back to sleep) and easy to access in the middle of the night.

[Tart Cherry Jam]

Originally Posted by InkyBooky

Oh yes. This happens to me pretty often. It's horrible. I wake up very confused, panicked, heart racing, sense of doom. Other posters have given good advice. usually I get up and walk around for a minute. Maybe have some water. Then I listen to a specific YouTube channel that has some very soothing (to me) ASMR content. Specifically ASMR cleaning and sweeping sounds with no talking. Helps a lot. I'm sorry you experience this and I hope you can find something that is soothing to you (puts you back to sleep) and easy to access in the middle of the night.

Disco: if you do not know what ASMR is, read ASMR for Sleep: How It Works and Triggers to Try