Coping with panic attacks when they occur at bedtime can be difficult and frightening. Worry of not being able to sleep, the build of anxiousness and feelings of dread can trigger and fuel attacks. It can be extremely hard not to fall into this cycle of fear especially when a person has experienced an attack. Night episodes are terrifying and unsettling for a person's psyche.
The bed is no longer a place of sanctuary and sleep and becomes a place of dread and restlessness. To go to bed causes fear and thoughts of worry. Lying in bed, thoughts of an attack happening keeps a person awake. Insomnia affects a high number of people who suffer from anxiety disorders such as panic disorder.
There are a number of strategies for coping with panic attacks. Changing sleep habits and beliefs is a good place to start. Make the bedroom a cozy and comfortable place to sleep in. Worrying thoughts need to be replaced with thoughts about enjoying a good restful night's sleep. Get into a positive frame of mind and follow a sleep routine.
An alternative sleep remedy like Valerian can aid in sleep by calming the mind. Avoid watching violence, action, horror or anything that will put you at unease before sleep. Stimulating activities like using the Internet or watching TV should generally be avoided close to bedtime.
When a person laughs, a natural chemical is released giving us a good feeling called endorphin. Get into the habit of trying to smile and laugh as much as possible in the day. Other ways to help you get into a relaxed state include listening to soothing music, taking a long hot bath and meditation. Slow breathing exercises is great for getting the mind and body in a relaxed state for bed.
Possible triggers of panic attacks such as caffeine and alcohol should be avoided at least a few hours from bedtime. Avoid eating heavy meals close to bedtime and sugary snacks. Caffeine-free herbal drinks such as peppermint, rosehip or chamomile are fine. Some people might find that a warm mug of milk helps with sleep.
Make yourself tired and a reason for sleep. Apply your body and mind daily and get the most out of your day. Exercise is also good for expelling stress hormones and relaxing muscles. Working or engaging yourself mentally keeps you from boredom and your mind off worrying thoughts.
Meditation is healthy for the lungs and a great way to gain control of your breathing. It will also help in coping with panic attacks to learn how to breathe deeply. When hyperventilation occurs in attacks, being able to manage your breath can dramatically reduce the severity of symptoms. Progressive relaxation is also beneficial to ease away muscle tension and calm the mind.
Don't let your anxiety ruin your life, seek expert guidance for coping with panic attacks. Try and stay calm when episodes happen and keep in mind that the sensations cannot harm you. Put the light on in the room and pay attention on how you breathe. Take long deep breaths and let the symptoms pass away. If you can't get back to sleep, read something light or meditate. Try and relax yourself before getting back to bed.
Controlling Panic Attacks can be done safely and without medication. For a quick & effective solution visit the Coping With Panic Attacks site.
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