I need help understanding

[Mindfulnessxo]

As some of you know I’ve been having trouble staying asleep. When I wake up I get this weird tingly Feeling all over my body as if I’m being separated from reality... it ends up putting me in panic mode... it doesn’t happen during the Day like AT ALL only at night when I wake up from my Sleep! I end up with a racing heart also some weird tinglyness around my head idk if some of you get that at random times of the day but this is really getting to me lately I can’t get enough sleep from it!!!!! I see my Dr. Next Wednesday and I’m getting so impatient what do I do? I feel like I’m losing my mind!😰

[Jeff1943]

Not losing your mind, Mindfulness, that won't happen. Anxiety takes many forms but it is always still anxiety. Anxiety doesn't just work nine till five, it can be hard at it round the clock. Even when we sleep.

Anxiety disorder is a neurosis not a psychosis so it can't send you insane. The power of anxiety is limited.

When you wake and you feel anxious lie on your back. Then do the tranquillised breathing thing: breathe in slowly for five seconds, hold it for five seconds then release it through pursed lips very slowly for 5 seconds. Pause and repeat. As you may know this releases natural tranquillising hormones. Try it. You will find it helpful.

The other strange feelings like the beginning of derealisation are no reason to panic. You know what to do: accept them don't fight them, they are unimportant little glitches in your nervous system, they make you feel uncomfortable but they are no threat.

Remember, your mind is waiting to heal you of all your symptoms, only you stand in its way by flooding your nervous system with fresh fear.

So just accept for the moment, remind yourself these strange feelings are all bark and no bite, not worth frightening yourself half to death over. Just lie on your back and do the breathing. You will soon feel more relaxed and ready to resume your sleep.

Keep reminding yourself: panic and anxiety are a paper tiger, a toothless paper tiger, good at frightening people but can do you no harm. Just accept for thr time being, nothing bad is going to happen to you.

[Mindfulnessxo in reply to Jeff1943]

Thank you ! I really needed to read that

[Agora1 in reply to Mindfulnessxo]

Mindfulnessxo, I agree with Jeff1943 100%.

Breathe xx

[Mindfulnessxo in reply to Agora1]

Sometimes I wish breathing would help for me at least it’s hard when I’m in full blown hyperventilation

[Agora1 in reply to Mindfulnessxo]

Deep breathing is the key but it takes practice. Daily practice, multiple times a day until you don't even have to think twice, your body will automatically go into the deep cleansing breathes.

If you wait until you are hyperventilating it becomes harder to control. I use deep breathing when driving, when shopping, in a doctor's office, watching tv etc. It's become my "go to". I wake up to Meditation/Deepbreathing, go to YouTube mid afternoon and listen to meditation breathing as well as before I fall asleep at night.

Try this just to get you into the practice of deepbreathing and then you can find other videos they may better suit you.

"Sinking & Slowly Breathing Meditation" by the QuietMind Café.

It works. xx

[Mindfulnessxo in reply to Agora1]

I will def have to practice

[lorianxiety in reply to Mindfulnessxo]

and hyperventilation in my mind is horrendous--and I dread it ever happening again -for those who don't know breathing into a Paperbag over the nose and breathing into it allowing carbon monoxide to get back into your breathing pattern -which is overbreathing.ok

[Bungiecat]

Look after yourself try doing some relaxation moves to music before bed I do this most nights it helps me Gail

[Hidden]

When deep breathing doesn’t help, distraction might. YouTube something like Dr Phil clips or whatever show you like, watch a couple minutes. Tighten your muscles and let go. So you are contracting and letting go. Once you are calmer then take a few controlled deep breaths. Think about the tv show you just watched so you are keeping your mind on that rather than your body.

[Mindfulnessxo in reply to Hidden]

Yes that’s what I need to do! Distract myself from the crazy thoughts! Thanks