Panic attack

[Knightrider2]

Hey team!

Well had another one last night. Need some advice on what people are finding helpful in the mist of an attack.

I know many will say what to do when it happens....I can easily get out of them..I just need to jump out of bed and move....BUT....I want to learn how to stay in bed and not run. I want to learn how to deal with it .

Its in my mind...my heart rate is still normal. I get cold sweats. But mostly its in my mind. How do I reprogram my mind?

Please share what people are doing to be successful.

Thanks everyone..I really want to be a survivor.

[langedechu]

hey, really sorry to hear about your struggles. panic attacks suck, and when they happen it hits like a truck. I don't know of any ways to escape one while it is happening but I think you should try breathing methods or meditation before bed. These can promote healthier sleep schedules and prevent sleep paralysis.

[Knightrider2 in reply to langedechu]

Hey thanks for taking the time out to respond yeah I hear a lot about preventative things to help stay calm during the evening but honestly those things can help but unfortunately a panic attack can happen at any time. I really believe that trying to find a way through it instead of preventing it would help a lot.There has to be a technique to help transform our brain so that the thoughts don't overtake.

Does that make sense

[langedechu in reply to Knightrider2]

yes that does make sense but both also help when it's happening especially breathing. the first step of course is to realize you're having a panic attack because that can give you a sense of control. breathe deeply a couple times, close your eyes, or focus on something and it might just help. it might also be beneficial to you if you could talk to someone while it happens but that can be a little farfetched.

[Gwyndolin]

I occasionally get awoken by panic attacks too. For a while I didn’t realize that’s what they were and I was just like you immediately jumping out of bed to get it to go away. What I do now to let it subside is sit up and watch my favorite YouTuber. Weird I know but it works for me haha.. I wish you the best

[Knightrider2 in reply to Gwyndolin]

Hey thanks for responding yeah I mean I know that if I were to open my eyes and do something else it'll go away pretty quick I guess what I'm trying to figure out is how do I actually stay in bed feeling that and get over it with my mind. I mean I want to be able to prepare myself for a time where I won't be able to just get up out of bed and go to a YouTube video or something like that. Does that make sense

[Gwyndolin in reply to Knightrider2]

That makes absolute sense! I wish I had the answers to give you.. because I would love to know how as well.

[Fearoffear]

Ok read or listen to the 1 hour 15 minute audio reading on you tube by Claire Weeks Self help for your nerves. Listen to it until you can recite it or read it until you understand what she's saying. Then find your float. Mine is breathing because of my silent hyperventilation I do when I'm anxious, and at night I lie in bed breathing, a little rocking because I shake when I'm anxious, and singing the abc song and I drift off to sleep everytime because I am occupying my brain with a silly song that I know by heart. Maybe that will work for you or tapping your hand or arm while thinking about something else. Good luck gentle hugs!!!

[Knightrider2 in reply to Fearoffear]

Thanks so much for the helpful advice. I will certainly watch this on YouTube.

[Agora1]

Hi Knightrider2, Actually working on prevention can help in reducing the number of panic attacks you may get. Once they happen, you need to ride it out without fearing it as well as doing diaphragmatic breathing. That form of breathing slows down both the Mind and Body.

It calms the over sensitized nervous system, your breathing, your heart rate and your level

of adrenaline.

Avoiding getting panic attacks to begin with is really a better choice. Using Meditation and Breathing several times a day allows for the body to already be in a state of calm before sleep. If you want to reprogram your brain, it's the subconscious mind you want to change.

That's were all the negative thoughts are stored and play back when asleep. Those thoughts trigger the body with different symptoms waking you up in a startle. xx