Sudden awakenings accompanied by feelings of anxiety and dread during sleep.
In the dead of night, you find yourself wide-awake, not due to too much caffeine or a call of nature. Instead, a tutsche attack has left you trembling and breathless. These attacks can be frightening, but they're more common than you might think. Clinical psychologist Scott Bea, PsyD, breaks down why these nighttime panic attacks occur and offers some strategies to manage them.
The Frequency of Nighttime Panic Attacks
According to Dr. Bea, nighttime panic attacks are fairly common, especially for those with a history of panic disorder, anxiety, or behavioral health concerns. But don't worry if you don't fit into this category. These attacks can strike anyone, and approximately 18% of panic attacks happen at night.
So, why do these attacks occur? Well, the exact cause remains a mystery, but they're believed to be a manifestation of stress, which can be genetic, environmental, or a combination of both.
Coping Strategies for Nighttime Panic Attacks
Preventing sleep panic attacks might seem impossible, as they tend to occur spontaneously. However, there are some strategies you can employ to better manage stress and improve your chances of coping when an attack strikes.
- Increase Exercise: Regular physical activity can help reduce stress and improve your overall wellbeing, potentially lessening the intensity of a panic attack.
- Mindfulness Practice: Mindfulness techniques can help you focus on the present moment and promote relaxation, which could be beneficial during a panic attack.
- Normalize the Experience: Recognize that sleep panic attacks are common and, despite the intense feelings, are typically safe. Learning to accept and understand the sensations may help reduce the fear and anxiety associated with the attack.
- Aftercare: After an attack, getting up and engaging in a relaxing activity, such as reading or meditation, can help you calm down and return to sleep. Avoid tasks that might stimulate your mind, such as work or bill-paying, as these could make it harder to relax.
Managing Daytime Panic Attacks
The strategies you use to manage daytime panic attacks can also be effective during nighttime attacks. Regular relaxation techniques, such as deep breathing exercises and muscle relaxation, can help you stay calm during a panic episode.
It's essential to avoid trying to fix the panic attack, as this can exacerbate the situation and lead to increased arousal. Instead, focus on observing the sensations and rating your discomfort to help minimize the panic's impact.
It's worth noting that sleep apnea is not typically a direct trigger for nighttime panic attacks. However, sleep troubles can create stress, which could potentially predispose you to panic attacks.
If nighttime panic attacks become a regular occurrence, seeking professional help, such as cognitive behavioral therapy or medication, may be necessary. Additionally, moderation is key when it comes to alcohol consumption; excessive drinking can accelerate your heart rate and worsen anxiety, potentially contributing to panic attacks.
By adopting lifestyle changes, practicing self-care techniques, and seeking professional support, you can increase your resilience to panic attacks and find comfort in the knowledge that you're taking steps to regain control of your sleep.
- Knowing that nighttime panic attacks can be a manifestation of mental health concerns such as anxiety and panic disorder, it's crucial to prioritize mental health-and-wellness, and seek help if necessary.
- During the day, health-and-wellness strategies like deep breathing exercises and regular physical activity can help manage stress levels and reduce the likelihood of experiencing intense panic attacks at night.
