waking up in a panic

[Notsosadanymore]

Does anybody else wake up from sleep just overwhelmed with anxiety and negative thoughts? I wake up feeling like this every day I start off in a panic and I’d really like for it to stop now. If you have any suggestions or ideas that might be helpful on how to reduce the morning panic attacks and anxiety please let me know thank you.

[Hidden]

Yes, I also wake up that way every day. As soon as I open my eyes I start to feel panic and anxiety and then feel shaky inside and then start to sweat. My therapist says to get right out of bed and leave the bedroom and do something else. That doesn't seem to work for me. The anxiety follows me all morning. I just got up about 1/2 hour ago and came to my computer and I'm stilling feeling anxious. As the day wears on, it gets better and by about 5pm I am my relaxed self (a version of relaxed since I'm never relaxed). I wish I knew a fix for this. Maybe just never go to sleep so I don't have to wake up anxious.

[Agora1 in reply to Hidden]

Barbloki, please see the response I wrote to Notsosad. May it help you as well xx

[Agora1]

Hi Notsosad, Many people wake up each morning with this terrible fear of impending

doom both mentally & physically. I found something the other day on YouTube that just

may help. It's a video called "Comforting Panic Attack Talk Down & Anxiety Relief/Soft

Spoken Relaxation Calming Affirmations" by Relax for a while

It's a one on one video that speaks directly to you as the therapist talks us through

a panic attack. xx

[Sol-]

I wake up this way too. What has helped me is scheduling something I need to do as soon as I wake up. Sometimes it's an appointment, sometimes it's a phone call. 988 will call you to check in at a future time if you ask. They can help you talk through a panic attack.

[Jeff1943]

We awake from the escape of restful slumber - and suddenly realise we must face another day of suffering. Is it any wonder we feel high anxiety, depression and even panic first thing in the morning?

A diazepam tablet will help as it gives instant release from the horrible feelings. But you don't necessarily want to stay on meds for the rest of your life.

There is a solution that works for everybody no matter how long and how deeply they have suffered. You agree to accept your anxious feelings for the time being. You must stop fighting the symptoms as fighting causes more stress and strain and that leads to more anxiety in a vicious never ending cycle.

Many psychiatrists and therapists teach acceptance for recovery. They may express it differently online, in books and face-to-face but it always comes down to the same thing: temporary acceptance of your feelings and symptoms for as long as it takes for your nervous system to become desensitised. It's the cycle of fear causing more fear and anxiety that must be overcome to calm your frayed nerves.

Whatever time of day anxiety strikes remember Claire Weekes' famous imperatives that have allowed untold thousands to recover.

Face. Accept. Float. Let time pass.

[Hidden]

Hi Notsosadamymore. I’m sorry you’re struggling with this. I understand and it’s horrible. Here’s what has been helping for me - get up, make a nice cup of tea, sit and write 3 full A4 pages ( 8.5 x 11 inches if you’re in the US) of whatever comes out onto the page (this is from Julia Cameron who calls it the morning pages). I’ve been doing this consistently since October and have noticed my anxiety lessens more quickly and my mind becomes clearer. It was hard at first but is now second nature. Sending love x