First panic attack/too scared to sleep

[keptainicandozatt]

Had my first panic attack on Saturday. Tbh,I have no idea what triggered it. I was feeling alright in the daytime and it happened when I was about to sleep.

I started feeling hot/cold all over + chills and I froze up for awhile and felt like I couldn't breathe. Felt really light-headed too.Like I could faint anytime. And then the nausea hit me..but I was only dry heaving and nothing came up. I was honestly freaking out and it took me awhile to regulate my breathing and I felt uncomfortable for a couple of hours until I managed to drift off to sleep.

It's Monday and I just experienced another one a few hours ago while I was sleeping.I'm really just scared shitless at this point of time.But I've managed to calm down after watching a few breathing techniques.Now I'm scared to sleep because what if it happens again? It feels like I'm going to stop breathing in my sleep and I can't seem to relax.

I feel alright during daytime,but it starts acting up when it's nighttime.I think it's probably because I'm anxious and anticipating one and it just makes me feel really breathless

does anyone have any tips?

[Mytallic]

I'm not sure I have any great advice but I want you to know that you are NOT ALONE. My whole life I was great at being alone. I didn't need anyone around to be ok. Recently though I feel like the hardest times are when no one else is around. And sleeping gets me as well, just like what is happening to you. Sometimes as I am laying down to sleep my mind spins out of control and conjures up terrible thoughts and it sends me into panic. As I said earlier I'm not sure I have any great advice but wanted to let you know that other people are going through the same things. It's ok. Try to talk to someone about it. Anyone. A good friend or a family member. Don't be afraid to cry and be vulnerable in front of them. And if you truly can't talk to anyone send yourself an email with your thoughts and read it from time to time. You'll feel better for sure. Keeping it bottled up may not be the answer for you. I hope that helps a bit.

[keptainicandozatt in reply to Mytallic]

Thank you so much for this.Reading this made me feel much much better.I can relate to what you mentioned about conjuring terrible thoughts and then it just spirals from there and it's just terrifying when you're in that moment itself.And then it gets worse when I think what if it's a physical problem/illness and I start panicking all over again.But thank you for sharing your thoughts with me..I'll definitely find someone that I can talk to about it and I hope it helps me along the way.

[Mytallic in reply to keptainicandozatt]

Yeah for sure it's no problem. It's therapeutic for me to write and try to help so...win-win. I know what it's like. It's like a snowball going down a hill that just keeps getting bigger and bigger until it seems unmanageable. But like I said you're not alone and it can get better. Just baby steps though. Every day a little better until you're good. It won't happen overnight. One more thing. You might be surprised how willing your close friends and family are to help.

[keptainicandozatt in reply to Mytallic]

I think I'll try out that writing thing the next time I'm coming down from a panic attack.I'm going to see a doctor to see if it's a breathing problem and if it's not..at least that's one less thing to worry about.

If you don't mind me asking,does it happen to you during daytime as well or does it happen to when you're trying to sleep/asleep itself? I feel generally fine during the day,but the anxiety creeps up on me when it's nighttime.

[CaptianInsano in reply to keptainicandozatt]

I at times just before I fall into twilight( that almost asleep magic place) will take a larger gasp of air and wake up. This does not happen a lot , but my theory is that to relax and sleep we need to relinquish control to the unknown. This is very hard for neurotics, depressed, high I.q people to do. We as functioning crazies have learned how to control everything in or lives consciously or not. What separates us from normal functioning people is the ability to let go. We fear fear hence we control things and when we can't control things that giant yarn ball in or heads is unraveled . Once again this is my theory. I'm no Doctor Im just have a higher I.Q than them lol. Are you above average in I.Q just courious!

[CaptianInsano in reply to CaptianInsano]

Smarter people as a whole do much better as a night owl and sleeping during the day. I sleep like a baby during the day. Night is calming to me. Quiet and not filled with people talking about uninteresting things like NASCAR or how to catch a fish.

[Mytallic in reply to keptainicandozatt]

Yes during the day as well but it really is just when there is no one else around and your mind can wander. I'm still working on getting better. Just takes time I guess. If anyone has any suggestions I'm all ears as well.

[Noni65 in reply to Mytallic]

Panic attacks are awful. I started nightime too. Had the most terrifying one in 2009 ended up in A/E. Thought I was having a heart attack.. commonly happen to people who have been trying to hard for too long.. reason goes out the window. I have tried various methods of dealing with them and went down the Xanax route .. believe me stay away from them..so please get help

[keptainicandozatt in reply to Noni65]

I keep thinking of the worst case scenario and that I have heart problems.I'm going to get a full medical check-up and if everything comes back okay..at least I know it's only the anxiety that I have to deal with

[Celtic27]

Hi you sound as if you go to bed expecting this to happen as i do and it causes me problems getting off to sleep i just get up and watch a 1/2 hour program and try again no hot drinks after 6pm as they just wake you up ! I wake up emotional,breathless and frightened to go back to bed but i do and eventually get back to sleep i hope ive helped a bit so take care david

[keptainicandozatt in reply to Celtic27]

After the first time it happened,I can't help but to be worried before I head to bed.I'll take what you said in mind and hopefully it'll work for me next time!Thank you for sharing your tips with me!I truly appreciate it

[CaptianInsano]

Seek a doctor and get on some Meds. Schedule CBT with a psychologist. I'm on Busipar and it works for me. I was on lexapro for 10 yrs and it worked great. I switched because I was no responding to the lexapro as well over the years. You are anticipating your night time attack. Take Benadryl before bed as it will make u sleepy. Good luck

[CaptianInsano in reply to CaptianInsano]

Binaural beats and headphones. You need ear buds or headphones in order to work. Down load free Binaural app and relax

[keptainicandozatt in reply to CaptianInsano]

Thank you!I'll keep this in mind..I'm going to see a doctor soon about this so hopefully it'll be able to help me a little.

[CaptianInsano in reply to keptainicandozatt]

Do you have a iPhone and ear buds. Get the binaural Pure app . It's free. Sure it's on android as well. It works. Panic sucks except for the big crash when the brain reboots and you can sleep. Tell your Dr. everything you experience they will help. Try lexapro it's a scalpel ssri as aposed to a hammer like Prozac, etc.. Let me know how it goes. Spiritually blessed

[keptainicandozatt in reply to CaptianInsano]

Yup,I do have earbuds and I'll download that app to try it out.It feels much better when my brain reboots and then I can fall asleep without a problem..it's the process of initially trying to sleep that feels really tiring when the panic sets in.

I'll share this with my doctor and see what he thinks about this.Thank you again!

[CaptianInsano in reply to keptainicandozatt]

Your Dr. will think your nuts listening to binaural beats 💗 but do some research on them . It's really cool. All of us on this site are neurotics who do strange rituals and behaviors to comply to or combat our fear of fear. Being proactive is healing. You may even learn to laugh at your ways in time. When you have a attack I want you to take a pen with the cap on and write out your feelings on a note pad. Here is the kicker.... ! Do this in bed in the dark. The visual sensory will become internal in the brain and userpt the panic attack . Sensory trick of recipitulation . Next step is to order a copy of The Journey to Ixtlan by Carlos Castenads(amazon) Dig in and open your mind to a very unique take on life. If Castenada made all his books up that in my opinion makes him even more special. Where did his ideas come from. Self heal my friend. I'm waiting on biopsy results as we speak and I'm all wound up. Good luck and stay in touch.

[CaptianInsano in reply to CaptianInsano]

Remember that taking time to help others in The midst of your own problems is very positive and a great way to heal and capitulate

[Jeff1943]

Nobody ever died of a panic attack. Your parasympathetic system makes sure you beathe when you're asleep so you can't stop breathing in your sleep. All the symptoms you describe are perfectly normal symptoms of a nervous system sensitised by stress. They feel dreadful when they first happen and you don't know what they are but they are not life threatening and they can't turn you into a gibbering wreck. Most people on this forum have experienced them and none if us are gibbering wrecks.

Nervous symptoms like you're experiencing are fuelled by fear: we are our own worst enemies because we provide the fear. If you can stop fuelling your nerves with fear they will recover and you will feel normal once more.

So what you must do is to frame your mind to accept all the bad feelings that come your way with the minimum of fear. You must utterly accept them. After all, they are merely blips and glitches in your over taxed nervous system. So I say again, learn to accept these symptoms completely and the end of the symptoms is assured. That's right, let the storm rage but you keep you cool. Because you now understand what's happening to you: your nerves are trying to play tricks on you but their power is limited to frightening you, that's all. Deny them the right to frighten you because now you understand you are no longer bewildered.

This unpkeasant episode in your life will pass, you will not feel like this forever. All you have to do is Accept the bad feelings, laugh in their face, they are paper tigers that can do you no real harm, all bark and no bite.

So accept these symptoms with a knowing smile because with what you now know you will get the better of them.

[keptainicandozatt in reply to Jeff1943]

Thank you.This was very,very helpful and I can't help but to tear a little when I read it because it feels like you've put it into words perfectly.

I'll keep reading this to remind myself that it's all going to be alright in the end and that it can't physically harm me.I think it's because the first time it happened,it really put me at a loss and it felt like something really bad was going to happen...

Thank you for taking the time to reply to this post...reading it really put it into place for me and I feel slightly more assured now

[jackf4]

try eating bananas and drink warm milk before bed.bananas are chockfull of potassium and magnesium, which both help to relax your muscles to give you a peaceful night's sleep.Sipping on something warm and calming will relax your body and mind. Avoid drinking anything with caffeine, but drink something small, soft, and sweet shortly before bed. A cup of warm milk with honey, chamomile, or peppermint tea is great for helping you to fall asleep fast.