Are middle of the night panic attacks the result of suppressed anxiety?!
Question: Are middle of the night panic attacks the result of suppressed anxiety!?
Answers:
I understand what and how you mean and feel, Ophelia!.
I am a sufferer of panic-attacks and realised that whenever there's a event or something that might trigger my attacks tomorrow, it will cause me to have panic-attacks in the middle of the night!.
But there's something you need to always remind yourself!.
Sometimes excitement or REAL 'anxiety' can be mistaken for panic-attacks!. You have to ask yourself whether is it really!? What do I mean by "REAL 'anxiety'"!? Ok, sometimes you have a minor anxiety like "what if the thing turns out bad!?" This is actually normal, but because we are sufferers of panic-attacks, the cycle will happen! So, ask yourself, "What am I worried of!? What is the worst can happen!?" Take things easy!.
Ok and also, please remember that if you can't sleep, it doesn't matter at all! NOTHING will happen!. Yes, you will feel tired tomorrow morning but nothing bad will happen to you!. Don't believe!? Read up this report from BBC:
http://news!.bbc!.co!.uk/1/hi/england/cornw!.!.!.
If you miss out a night's sleep, it can be compensated the day after or the next!. So nothing bad will happen to you, my dear!. Have confidence and learn to accept panic-attacks!.
I am sure you have experienced a kind of a 'relaxed' feeling after a panic-attack!. Remember to do your breathing-technique and distract yourself! That is how it helped me!.
So anyway, to answer your question, it depends on why you have panic-attacks in the middle of the night!.
It could be a worry about the next day or, like what you said, unresolved issues!.
And some tips:
1) Listen to some songs and try to imagine yourself being the singer singing the song! Sing softly or just mimic it!. Mimic his/her breathing motion and exhaling when he/she sings!.
Or, concentrate on the drum-beats and try to listen to other instruments and identify the beats per minute!.
2) Instead of just lying in the bed and have your thoughts run wild while your attacks are there, try to wake up and do something!. Read a book and enjoy a warm cup of tea or milk!. Do the breathing-technique as you distract yourself, and have affirmations like "There is nothing to be afraid, everything is perfectly normal, I have done and went through this many many times!."
So please remember, you are NOT alone!. Have confidence!Www@Answer-Health@Com
I am a sufferer of panic-attacks and realised that whenever there's a event or something that might trigger my attacks tomorrow, it will cause me to have panic-attacks in the middle of the night!.
But there's something you need to always remind yourself!.
Sometimes excitement or REAL 'anxiety' can be mistaken for panic-attacks!. You have to ask yourself whether is it really!? What do I mean by "REAL 'anxiety'"!? Ok, sometimes you have a minor anxiety like "what if the thing turns out bad!?" This is actually normal, but because we are sufferers of panic-attacks, the cycle will happen! So, ask yourself, "What am I worried of!? What is the worst can happen!?" Take things easy!.
Ok and also, please remember that if you can't sleep, it doesn't matter at all! NOTHING will happen!. Yes, you will feel tired tomorrow morning but nothing bad will happen to you!. Don't believe!? Read up this report from BBC:
http://news!.bbc!.co!.uk/1/hi/england/cornw!.!.!.
If you miss out a night's sleep, it can be compensated the day after or the next!. So nothing bad will happen to you, my dear!. Have confidence and learn to accept panic-attacks!.
I am sure you have experienced a kind of a 'relaxed' feeling after a panic-attack!. Remember to do your breathing-technique and distract yourself! That is how it helped me!.
So anyway, to answer your question, it depends on why you have panic-attacks in the middle of the night!.
It could be a worry about the next day or, like what you said, unresolved issues!.
And some tips:
1) Listen to some songs and try to imagine yourself being the singer singing the song! Sing softly or just mimic it!. Mimic his/her breathing motion and exhaling when he/she sings!.
Or, concentrate on the drum-beats and try to listen to other instruments and identify the beats per minute!.
2) Instead of just lying in the bed and have your thoughts run wild while your attacks are there, try to wake up and do something!. Read a book and enjoy a warm cup of tea or milk!. Do the breathing-technique as you distract yourself, and have affirmations like "There is nothing to be afraid, everything is perfectly normal, I have done and went through this many many times!."
So please remember, you are NOT alone!. Have confidence!Www@Answer-Health@Com
Hi Ophelia,
Panic attacks are Anxiety, just a different form of Anxiety!. Its your minds way of telling your body that something isn't right!.
Learn deep breathing, and how to change your thoughts when you are experiancing this!. The more you do this the better/easier it will become not to suffer from panic attacks!.
I like to use a rubber band when I am having problems with Anxiety; I wear it on my wrist and pull slightly and release (not hard enought to hurt) this helps me realise that I'm thinking of things I shouldn't be thinking of and helps me to change my thoughts!. It also helps me to be more aware of my thoughts!.
I have also found that SAMe which you can buy over the counter (talk with your Doctor and Pharmasist first) is helpfull!. I have also used Kava Kava which helps out a lot!. (Just make sure you don't take it for more then 2 weeks at a time; it can become toxic if you do)
The best thing you can do for yourself if your not already is to find a professional that specialises in Anxiety!.
Also ask your doctor to have your Thyroid checked!. (Just because your doctor says it's normal doens't mean it's normal!. Not all doctor's go by the same values on your test results, and not all labs go by the same values either!. Unfortunaly this is truely and epidemic!.
I have Hypothyroidism which was misdiagnosed for years!. It was also wasn't being treated properly for years!. It causes me to have problems with Anxiety and Depression!.
I hope this helps, and wish you the best life has to offer!. Hang in there things will get better!
One last note, it helps to have someone to talk to; they will talk you out of the panic attack!. I was always there when my ex wife to be was going through this!.
Sincerely signed by one caring guy,
A!.K!.A!. BusterWww@Answer-Health@Com
Panic attacks are Anxiety, just a different form of Anxiety!. Its your minds way of telling your body that something isn't right!.
Learn deep breathing, and how to change your thoughts when you are experiancing this!. The more you do this the better/easier it will become not to suffer from panic attacks!.
I like to use a rubber band when I am having problems with Anxiety; I wear it on my wrist and pull slightly and release (not hard enought to hurt) this helps me realise that I'm thinking of things I shouldn't be thinking of and helps me to change my thoughts!. It also helps me to be more aware of my thoughts!.
I have also found that SAMe which you can buy over the counter (talk with your Doctor and Pharmasist first) is helpfull!. I have also used Kava Kava which helps out a lot!. (Just make sure you don't take it for more then 2 weeks at a time; it can become toxic if you do)
The best thing you can do for yourself if your not already is to find a professional that specialises in Anxiety!.
Also ask your doctor to have your Thyroid checked!. (Just because your doctor says it's normal doens't mean it's normal!. Not all doctor's go by the same values on your test results, and not all labs go by the same values either!. Unfortunaly this is truely and epidemic!.
I have Hypothyroidism which was misdiagnosed for years!. It was also wasn't being treated properly for years!. It causes me to have problems with Anxiety and Depression!.
I hope this helps, and wish you the best life has to offer!. Hang in there things will get better!
One last note, it helps to have someone to talk to; they will talk you out of the panic attack!. I was always there when my ex wife to be was going through this!.
Sincerely signed by one caring guy,
A!.K!.A!. BusterWww@Answer-Health@Com
subconscious thoughts, dreams are the minds way to problem solve in the everyday lives, so that's probably the one of reasons why night panic attacks occur!.Www@Answer-Health@Com
Quite possibly!. Anxiety: (1!.) Generalised Anxiety Disorder: There is a saying in the mental health field: "if the only tool you have in your kit is a hammer, you tend to treat everything as a nail"!. So it goes with doctors, and their prescription pads: handy, quick, and convenient, when trying to manage a large list of patients, with very limited time for each!.
With anxiolytics (anti-anxiety medication, such as Lexapro, or Paxil, which treat both anxiety and depression) you are only addressing the symptoms, and even then, often only temporarily, as your system becomes used to it, and you have to accept the risks of an increased suicide/homicide rate, aberrant behaviour, and side effects, such as possible sexual dysfunction, (common) or weight fluctuation!. For those reasons, I recommend first trying the alternatives, (which only treat the symptoms, using supplements like inositol, and SAMe, or herbal remedies, such as c(h)amomile but the cause, as well) using the EMDR variant, EFT, and relaxation techniques!. The anxiolytics/antidepressants will still be there, should the alternatives prove insufficient for you, but give them a tryout period of several weeks, first!.
See anxiety treatments, at ezy build (below) in section 6!. Set yourself a specific time period for worrying about anything, (say; around three quarters of an hour, possibly when you get home, or after your evening meal, but not too close to bedtime) after which, resolve firmly to refuse to even entertain the thought of worrying again on that day: realise and accept that to do otherwise would be counterproductive to your mental health, and enjoyment of life!. You will have had your "worry time" for the day, and can just write down any more thoughts that come to mind, and say to yourself: "Well, I'll just have to worry about that tomorrow, won't I!?"!. It is important to deal with a negative internal monologue (self talk), or mental process, such as disturbing thoughts, or images, by the process of (a): recognising it, and (b): challenging it immediately!. When you notice something negative, such as: "I'm never going to get over this!" or: "Why am I always so pathetic/useless/such a loser!?" or even: "I can't do this/will never get over this!", or a disturbing image, recognise that this is part of the mindset which will hold you back from progressing in your recovery!. Having identified and labelled it, I first visualise a large "STOP!" sign, then I say to myself as forcefully as you can, even aloud in a big voice, if alone: "I know this tactic: GO AWAY FOR A WHILE !!!" You may want to use either: "ruse", "ploy", "game", or "trick", instead of "tactic"!. In the case of an image, visualise a large "STOP" sign, or your preferred version!. Some people go so far as to keep a wide rubber band in their pocket, then put it around their wrist, when they catch themselves backsliding, stretch and release it, as a method of reprogramming their mind sooner, but I don't regard it as being strictly necessary!. Remember to remove it, afterwards, if you use this method!.
Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed!. Alternatively, give the EFT a good tryout, to see if it helps you!. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind)!. Section 53, and pages 2, 2!.q and 2!.o at http://www!.ezy-build!.net!.nz/~shaneris also refer: "Even though I sometimes suffer from anxiety, I deeply and completely accept myself!." Neurofeedback treatment for anxiety is increasingly becoming available!. Herbal remedies, such as valerian, (which is not for use if depression is also present) passionflower, St!.John's wort, are often effective, but the idea is (as with anxiolytic medication) to use them like water wings, or training wheels on a bicycle, providing initial support, and giving time for other treatments, such as therapy, and relaxation techniques, to take effect!.
(The following is a variant of EMDR therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety: it is easily learned, quick to use, yet can be very effective!. It is easy to be dismissive of such a seemingly unusual technique, but give it a good tryout, for at least a few weeks, to see if it is effective in your case!.)!. Prior to using either of the methods in the above paragraph, first sit comfortably, and take a deep breath!. Then, without moving your head, move your eyes from the left, to the right, and back again, taking around a second to do so (say: "a thousand and one": this takes approximately a second)!. Repeat this procedure (without the words, although you can count, subvocally, if you like) 20 times!. Then close your eyes and relax!. Become aware of any tension or discomfort you feel!.
Then open your eyes, and take another deep breath, and repeat step one, closing your eyes, and relaxing afterwards, in the same manner!. Then, repeat the procedure one last time!. Some people may find that this is all they need do!. With experience, you may find that you can practise this in public, with your eyes closed, which greatly widens the window of opportunity for its use, and avoids attracting unwanted attention!. I have found that the 2 - 3 minutes spent using the EMDR markedly reduces distractions to the relaxation process, and is repaid many times over!. ~~~ View the techniques for control of panic attacks, in section 8, in my website, at ezy build, below, which I created to contain all the information that there isn't enough space for, here!. Begin, on this first occasion, only, by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if you become unconscious)!. Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, or 42, respectively)!. The paper bag method works for most people: try it!.
If you are fairly suggestible, the following are reliable: http://www!.hypnosisdownloads!.com/
Your last alternative is psychotherapy, to address its fundamental cause: read section 1, and examine the http://1-800-therapist!.com/ website, and use the locators, and phone book!. I used to suffer from panic attacks, until I questioned what had changed in my life, at, or just before that time, to trigger them!. For some people, this is enough!. These days, I have instilled the habit of, whenever a situation occurs where panic is likely, I visualise a large, "STOP!" sign, as vividly as possible, followed by repeating to myself: "stay calm" in my mind!. You could try the same method!. It usually takes 30 - 40 repetitions, for most people, to establish a new habit!. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack!.
Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed!. Also, give the EFT a good tryout, to see if it helps you!. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind)!. Section 53, and pages 2, 2!.q and 2!.o at http://www!.ezy-build!.net!.nz/~shaneris also refer: "Even though I sometimes suffer from panic attacks, I deeply and completely accept myself!." Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, and this requires some form of therapy, and Cognitive Behavio(u)ral Therapy has proved effective!.
Advice from a published psychiatrist on controlled breathing!. (1!.) Get a clock, or watch with a second timer!. (2!.) Practise for 5 minutes, 4 times daily, until proficient!. (3!.) Take a small breath in, and hold it, for 6 seconds!. (4!.) Think to yourself: "RELAX", just before breathing out!. (5!.) Try to feel a sense of releasing tension, as you breathe out!. (6!.) Breathe in for 3 seconds, then out, for 3 seconds!. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose!. (7!.) For the next minute, continue to breathe in, and out, every 3 seconds!. (8!.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes!. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense!.
Because many people can't access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge!. Cognitive Behavio(u)ral Therapy is generally available in most areas, but EMDR (see section 33) may well be worth trying, and is becoming more widespread!. Email me, through my profile, if you want a method of finding the basis of your anxiety, through asking for an answer in your dreams!.Www@Answer-Health@Com
With anxiolytics (anti-anxiety medication, such as Lexapro, or Paxil, which treat both anxiety and depression) you are only addressing the symptoms, and even then, often only temporarily, as your system becomes used to it, and you have to accept the risks of an increased suicide/homicide rate, aberrant behaviour, and side effects, such as possible sexual dysfunction, (common) or weight fluctuation!. For those reasons, I recommend first trying the alternatives, (which only treat the symptoms, using supplements like inositol, and SAMe, or herbal remedies, such as c(h)amomile but the cause, as well) using the EMDR variant, EFT, and relaxation techniques!. The anxiolytics/antidepressants will still be there, should the alternatives prove insufficient for you, but give them a tryout period of several weeks, first!.
See anxiety treatments, at ezy build (below) in section 6!. Set yourself a specific time period for worrying about anything, (say; around three quarters of an hour, possibly when you get home, or after your evening meal, but not too close to bedtime) after which, resolve firmly to refuse to even entertain the thought of worrying again on that day: realise and accept that to do otherwise would be counterproductive to your mental health, and enjoyment of life!. You will have had your "worry time" for the day, and can just write down any more thoughts that come to mind, and say to yourself: "Well, I'll just have to worry about that tomorrow, won't I!?"!. It is important to deal with a negative internal monologue (self talk), or mental process, such as disturbing thoughts, or images, by the process of (a): recognising it, and (b): challenging it immediately!. When you notice something negative, such as: "I'm never going to get over this!" or: "Why am I always so pathetic/useless/such a loser!?" or even: "I can't do this/will never get over this!", or a disturbing image, recognise that this is part of the mindset which will hold you back from progressing in your recovery!. Having identified and labelled it, I first visualise a large "STOP!" sign, then I say to myself as forcefully as you can, even aloud in a big voice, if alone: "I know this tactic: GO AWAY FOR A WHILE !!!" You may want to use either: "ruse", "ploy", "game", or "trick", instead of "tactic"!. In the case of an image, visualise a large "STOP" sign, or your preferred version!. Some people go so far as to keep a wide rubber band in their pocket, then put it around their wrist, when they catch themselves backsliding, stretch and release it, as a method of reprogramming their mind sooner, but I don't regard it as being strictly necessary!. Remember to remove it, afterwards, if you use this method!.
Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed!. Alternatively, give the EFT a good tryout, to see if it helps you!. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind)!. Section 53, and pages 2, 2!.q and 2!.o at http://www!.ezy-build!.net!.nz/~shaneris also refer: "Even though I sometimes suffer from anxiety, I deeply and completely accept myself!." Neurofeedback treatment for anxiety is increasingly becoming available!. Herbal remedies, such as valerian, (which is not for use if depression is also present) passionflower, St!.John's wort, are often effective, but the idea is (as with anxiolytic medication) to use them like water wings, or training wheels on a bicycle, providing initial support, and giving time for other treatments, such as therapy, and relaxation techniques, to take effect!.
(The following is a variant of EMDR therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety: it is easily learned, quick to use, yet can be very effective!. It is easy to be dismissive of such a seemingly unusual technique, but give it a good tryout, for at least a few weeks, to see if it is effective in your case!.)!. Prior to using either of the methods in the above paragraph, first sit comfortably, and take a deep breath!. Then, without moving your head, move your eyes from the left, to the right, and back again, taking around a second to do so (say: "a thousand and one": this takes approximately a second)!. Repeat this procedure (without the words, although you can count, subvocally, if you like) 20 times!. Then close your eyes and relax!. Become aware of any tension or discomfort you feel!.
Then open your eyes, and take another deep breath, and repeat step one, closing your eyes, and relaxing afterwards, in the same manner!. Then, repeat the procedure one last time!. Some people may find that this is all they need do!. With experience, you may find that you can practise this in public, with your eyes closed, which greatly widens the window of opportunity for its use, and avoids attracting unwanted attention!. I have found that the 2 - 3 minutes spent using the EMDR markedly reduces distractions to the relaxation process, and is repaid many times over!. ~~~ View the techniques for control of panic attacks, in section 8, in my website, at ezy build, below, which I created to contain all the information that there isn't enough space for, here!. Begin, on this first occasion, only, by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if you become unconscious)!. Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, or 42, respectively)!. The paper bag method works for most people: try it!.
If you are fairly suggestible, the following are reliable: http://www!.hypnosisdownloads!.com/
Your last alternative is psychotherapy, to address its fundamental cause: read section 1, and examine the http://1-800-therapist!.com/ website, and use the locators, and phone book!. I used to suffer from panic attacks, until I questioned what had changed in my life, at, or just before that time, to trigger them!. For some people, this is enough!. These days, I have instilled the habit of, whenever a situation occurs where panic is likely, I visualise a large, "STOP!" sign, as vividly as possible, followed by repeating to myself: "stay calm" in my mind!. You could try the same method!. It usually takes 30 - 40 repetitions, for most people, to establish a new habit!. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack!.
Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed!. Also, give the EFT a good tryout, to see if it helps you!. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind)!. Section 53, and pages 2, 2!.q and 2!.o at http://www!.ezy-build!.net!.nz/~shaneris also refer: "Even though I sometimes suffer from panic attacks, I deeply and completely accept myself!." Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, and this requires some form of therapy, and Cognitive Behavio(u)ral Therapy has proved effective!.
Advice from a published psychiatrist on controlled breathing!. (1!.) Get a clock, or watch with a second timer!. (2!.) Practise for 5 minutes, 4 times daily, until proficient!. (3!.) Take a small breath in, and hold it, for 6 seconds!. (4!.) Think to yourself: "RELAX", just before breathing out!. (5!.) Try to feel a sense of releasing tension, as you breathe out!. (6!.) Breathe in for 3 seconds, then out, for 3 seconds!. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose!. (7!.) For the next minute, continue to breathe in, and out, every 3 seconds!. (8!.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes!. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense!.
Because many people can't access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge!. Cognitive Behavio(u)ral Therapy is generally available in most areas, but EMDR (see section 33) may well be worth trying, and is becoming more widespread!. Email me, through my profile, if you want a method of finding the basis of your anxiety, through asking for an answer in your dreams!.Www@Answer-Health@Com