Scared

[MrsB08]

Oh God !!!!! Been awake for about 30 minutes now and n heart is pounding so hard !!!!!! I am really struggling to deal with this now ..... 😔😔😔😔😔😔

[Hidden]

I too fe the same way tonite is goinf to be one of those nights when iam scared to go to sleep 😞

Hope you feel better tho x

[Hidden]

Hi. You need to take some measures to help calm yourself - starting with your breathing - your breathing is causing your heart to race. You should sit or lie in a comfortable position and begin to pace your breathing - so in through the nose...hold for 4 seconds...out through the mouth. Keep this going for a few minutes until you feel your heart begin to slow down again. Dont think about anything but slowing your heart rate.

[MrMike]

karlkohl is right. when anxiety hits us hard we tend to start shallow breathing. as karl said...try the slow breathing. imagine all the tension leaving your body as you breathe out. feel your muscles relax with every breath you release. try smiling as you breathe in...i know sounds crazy but it helps soothe your mind. when you get a chance google and learn about the proper way to breathe (if you havent already). its all about breathing with your diaphragm. it will all pass and you will be calm again.

[MrsB08]

Thanks everyone .... Tried the alternative nostril breathing which seemed to work xxx

[SMITHANDREW12]

Yes you really do have to try and slow your breathing down as described. When you get a moment and are feeling ok sometime in the day, take 5 mins and lie down in total silence (if possible) and relax. Listen to your relaxed breathing, usually a short intake longer exhale with a short pause before inhaling again listen to how calm it feels and compare this to how eratic it is when you are having problems. i find if my breathing is going pear shaped that breathing out as much as i can followed by a large stomach breath and holding for as long as i feel comfortable (about 20 secs) and breathing out and repeating a few times and then letting my natural breathing cycle take over helps. The problem we have is that we try to take the breathing cycle over, and start shallow breathing, and this cocks up our Co2 levels which in turn causes all the dizzyness, palps chest tightness shortness of breath and leads to a panic attack. I also find no sugar or caffine 3 hours before bed, only water, no fruit juice, absolutely no fizzy drinks, no alcohol no sweets, chocolate, biscuits helps. Just my views only, i ain't no doctor just a sufferer. And one last thing, if you have, like me, had all the tests done and all was ok, Try to REMEMBER there is nothing medically wrong this WILL go away.................... relax relax relax

[Agora1]

The more you watch that clock the worse it is. Instead of relaxing you are working yourself up. Don't struggle, accept the fact that you will fall asleep when your body is ready and it will be ready after doing your deep breathing and relaxation. Believe me.

[MrsB08 in reply to Agora1]

Thank you x