Coping With Panic Attacks At Nighttime - By: NathanT

Coping with panic attacks when they occur at bedtime can be difficult and frightening. Working up into a worried and fearful state before bedtime only increases the chance of an attack happening. It can be extremely hard not to fall into this cycle of fear especially when a person has experienced an attack. Having a night panic attack is an extremely distressing and terrifying experience.

Negative associations with the bedroom often develop after an attack. To go to bed causes fear and thoughts of worry. Lying in bed, thoughts of an attack happening keeps a person awake. A large number of people who suffer anxiety disorders also experience insomnia as well as depression.

There are a number of strategies for coping with panic attacks. To begin, the person has to start to change their beliefs and habits regarding bedtime. Make the bedroom a cozy and comfortable place to sleep in. Thoughts of having an anxiety attack need to be replaced by thoughts of deep refreshing 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. Surfing the TV or surfing the Net is best avoided before sleep.

Simply smiling and laughing can release natural opiates and endorphins into the body making you feel more relaxed. Make sure you get a good dose of laughter everyday; read something funny, tell a joke or watch a comedy. Relaxation is also important for health and reducing anxiety and tension. 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. Drinks that contain no caffeine such as herbal teas can actually promote relaxation. Hot milk contains a sleep enhancing compound that can aid sleep.

Make yourself tired and a reason for sleep. Make an effort to use your physical and mental energy in the day. When you exercise, you not only burn up harmful chemicals in your body, your body produces good ones. Applying yourself mentally is a good distraction from worry and also a chance to expand your horizons.

Breathing exercises can help develop and strengthen your lungs and give you more control. Learning to breathe deeply and utilize the lungs is an excellent way of coping with panic attacks. 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. If an attack occurs, try and remember to breathe, and remember that they are merely sensations. Switch on the bedside light and focus on your breath. Let yourself naturally calm down and don't fight the sensations, rather let them pass. Keep yourself distracted if you can't get back to sleep. Try and relax yourself before getting back to bed.

About the Author

With expert knowledge you can instantly begin coping with panic attacks and learn to eliminate anxiety naturally. How? Visit my blog on natural methods in controlling panic attacks.

Article Directory Source: http://www.articlerich.com/profile/NathanT/66512

Additional Articles From - Home | Disease & illness | Anxiety