A Real Nightmare: How to Deal with a Panic Attack at Night

Imagine waking up into a nightmare. This is what a panic attack at night is like, and it is frightening. Nocturnal panic attacks generally occur when people are sleeping, waking them up and dragging them into an ongoing panic attack. However, with a little bit of preparation, you can handle a nocturnal panic attack quickly and easily, and get back to a restful sleep.

The first experience with a panic attack at night is usually the worst because a person has no warning. Most people, even when experiencing their first day time panic attack, have the warning signals of a build of anxiety and escalating breath and heartbeat. Since a nocturnal panic attack usually occurs during sleep, the person is unaware of any warning signals. After the first nighttime panic attack, however, most people recognize a panic attack when they are woken up during one and can develop techniques for bringing themselves out of it. What’s more, once a person realizes that she experiences panic attacks at night, she can take steps to prevent the occurrence of another one.

To prevent the occurrence of a panic attack at night, try to reduce your nighttime stress levels. Don’t discuss stressful topics like financial or relationship issues prior to going to bed, and don’t watch the news or read the newspaper. Read a book you can escape into or practice some method of relaxation such as yoga or meditation. It may help to avoid eating and drinking before bed, particularly those items that contain caffeine or sugar.

If you wake up in the middle of a panic attack at night, try to reorient yourself to consciousness as fast as you can. It may help to designate some item in your bedroom as a point of focus and then to focus on it every time you wake up, whether you’re have a panic attack or not, so you do it out of force of habit and can use it to orient yourself after waking. Once you orient yourself, try to calm yourself with breathing techniques. If that doesn’t snap you out of your nocturnal panic attack, leave the room. People who experience frequently experience panic attacks at night often keep anti-anxiety medicine by their bedside. Check with your doctor to make sure the medicine won’t interfere with your sleep more than the panic attack.

Experiencing a panic attack at night can be a frightening experience, but once you recognize that you may have one, you can take steps to prevent and deal with it. Particularly, reducing nighttime stress and practicing relaxation habits can help you deal with nocturnal attacks. It may help to just keep your anti-anxiety medicine by your bed in the event of a panic attack at night.