Waking up in a Panic Attack.

[Hj2567]

I need some advice on what I went through last night, which was the worst time this situation has ever happened, but it’s happened before but much more mildly.
To start I go through these times where when I begin to fall asleep I wake right back up gasping for air, the best way I can describe it is it feels like I’m holding my breath or something and end up gasping and my heart racing. That happened a quite a few times last when I tried going to sleep, until the big one.. I woke up and literally couldn’t breath my heart was racing so fast and beating so hard and I was shaking and found it so hard to take a deep breath. It was horrifying. It’s never been this bad but I eventually was able to go back to sleep but this morning I’m having anxiety over what had happened and fear of it happening again. It sounds a lot like Sleep Apnea, but I don’t snore or anything and it’s not every night I go through this just some nights....

 

[E.B]

The majority of panic attacks i have experienced have been upon waking up for no apparent reason. It is an awlful feeling.

 

[Hurt&Hopeful]

Hey there - I answered on your other post as well, but I wanted to speak up here, too. I have been through this exact same thing. I will start to doze off, and then just jerk awake, gasping for air. Sometimes I wake up in the middle of the night shaking really hard, and sweating, and I don't know why. My husband says it happens even more than I remember the next morning. It's the scariest thing, and it's also bizarre because none of the normal breathing techniques or tricks to get through panic attacks work when you have them while sleeping. I had to look outside of those things and normal behavioral therapy to get some helps, and I can tell you what's been helpful for me.

First, there is a book that I shared on the other post, but I'll put it here too: "The Body Keeps the Score." I highly recommend it - it sounds like you are experiencing some trauma-related responses, or PTSD. I don't know your story, but this is my case. The deepest parts of my brain, the parts I can't consciously control, feel unsafe, and they come out at night. This book helped me understand what was happening and why.

Second, talk therapy is helpful for a lot of things and can help with anxiety, but it didn't help me with this part. I had to get a little weird. lol My therapist specializes in trauma and is a big believer in brain-targeting therapies like EMDR and brainspotting. You can Google both if you're not familiar with them. I did brainspotting, and it really helped me with the unconscious response and the crazy body symptoms.

Third (stay with me): Try some different types of self-soothing before laying down. I am 40, overweight, and not flexible at all, so don't let it scare you when I say this, but YOGA. Yoga helps stimulate nerves that get to those deep, primitive parts of the brain and soothe them. If you Google "Yoga for panic attacks" you will find YouTube videos targeted for exactly what you're going through. I also sometimes use what's called "binaural beats" music when the shaking and the tremors get too bad. It's basically relaxation music, but with specific, repeating tones that go from one ear to the other. The purpose is to stimulate deep parts of the brain and promote healing in ways that cognitive therapy and talking can't reach. I just go to YouTube and pop on some headphones - but be sure to look for the relaxation binaural music to calm yourself, because some of the stuff is designed to actually TRIGGER the response in the brain to promote processing and healing. You probably don't want that before sleeping.

I know this sounds kind of "out there," but there is a lot of new science that backs up the theory that trauma responses are stored much deeper in the brain. I've been on and off medication and seeing therapists for over 20 years, and this is the first time that I've felt hopeful that there might actually be a source of healing, so to speak, for some of the more extreme body symptoms. I've seen a big reduction in how frequently it happens, and how strong the attacks are when they come. Either way, just know that you're not alone out there - it WILL get better, and it will calm down.

 

[Hj2567]

Thank

Hey there - I answered on your other post as well, but I wanted to speak up here, too. I have been through this exact same thing. I will start to doze off, and then just jerk awake, gasping for air. Sometimes I wake up in the middle of the night shaking really hard, and sweating, and I don't know why. My husband says it happens even more than I remember the next morning. It's the scariest thing, and it's also bizarre because none of the normal breathing techniques or tricks to get through panic attacks work when you have them while sleeping. I had to look outside of those things and normal behavioral therapy to get some helps, and I can tell you what's been helpful for me.

First, there is a book that I shared on the other post, but I'll put it here too: "The Body Keeps the Score." I highly recommend it - it sounds like you are experiencing some trauma-related responses, or PTSD. I don't know your story, but this is my case. The deepest parts of my brain, the parts I can't consciously control, feel unsafe, and they come out at night. This book helped me understand what was happening and why.

Second, talk therapy is helpful for a lot of things and can help with anxiety, but it didn't help me with this part. I had to get a little weird. lol My therapist specializes in trauma and is a big believer in brain-targeting therapies like EMDR and brainspotting. You can Google both if you're not familiar with them. I did brainspotting, and it really helped me with the unconscious response and the crazy body symptoms.

Third (stay with me): Try some different types of self-soothing before laying down. I am 40, overweight, and not flexible at all, so don't let it scare you when I say this, but YOGA. Yoga helps stimulate nerves that get to those deep, primitive parts of the brain and soothe them. If you Google "Yoga for panic attacks" you will find YouTube videos targeted for exactly what you're going through. I also sometimes use what's called "binaural beats" music when the shaking and the tremors get too bad. It's basically relaxation music, but with specific, repeating tones that go from one ear to the other. The purpose is to stimulate deep parts of the brain and promote healing in ways that cognitive therapy and talking can't reach. I just go to YouTube and pop on some headphones - but be sure to look for the relaxation binaural music to calm yourself, because some of the stuff is designed to actually TRIGGER the response in the brain to promote processing and healing. You probably don't want that before sleeping.

I know this sounds kind of "out there," but there is a lot of new science that backs up the theory that trauma responses are stored much deeper in the brain. I've been on and off medication and seeing therapists for over 20 years, and this is the first time that I've felt hopeful that there might actually be a source of healing, so to speak, for some of the more extreme body symptoms. I've seen a big reduction in how frequently it happens, and how strong the attacks are when they come. Either way, just know that you're not alone out there - it WILL get better, and it will calm down.

Thank you! I’m glad I’m not alone. I will definitely look into all of that. I’m 24, I have a 2 year old and a rocky marriage. I’ve had a very hard life, both of my parents passed away before I was 18 because of drugs and alcohol so it was very traumatic for me growing up and may explain why I’m constantly anxious.

 

[Hurt&Hopeful]

Thank

Thank you! I’m glad I’m not alone. I will definitely look into all of that. I’m 24, I have a 2 year old and a rocky marriage. I’ve had a very hard life, both of my parents passed away before I was 18 because of drugs and alcohol so it was very traumatic for me growing up and may explain why I’m constantly anxious.

You're welcome, and I'm glad to meet you! I've never heard anyone else describe the night attacks and the body shaking like that, so I feel less crazy. LOL

And that is a lot to go through - I would be worried if you DIDN'T show any signs of trauma for that. Do you have a therapist now, or someone that you talk to about this? Have you seen a doctor? Just take it one step at a time. Maybe start by just reaching out to a doctor to see if there is something that can help calm your body down while you start working on the rest of it. Then talk to a therapist. Some of us deal with anxiety our whole lives, but there IS help for these crippling attacks like that, I promise.

 

[Hj2567]

You're welcome, and I'm glad to meet you! I've never heard anyone else describe the night attacks and the body shaking like that, so I feel less crazy. LOL

And that is a lot to go through - I would be worried if you DIDN'T show any signs of trauma for that. Do you have a therapist now, or someone that you talk to about this? Have you seen a doctor? Just take it one step at a time. Maybe start by just reaching out to a doctor to see if there is something that can help calm your body down while you start working on the rest of it. Then talk to a therapist. Some of us deal with anxiety our whole lives, but there IS help for these crippling attacks like that, I promise.

Exactly. And I plan on it... but here in Alabama where I am they literally will give anxiety meds to those who don’t need them but those like me with crippling anxiety they just throw antidepressants down your throat which does nothing.

 

[Hurt&Hopeful]

Exactly. And I plan on it... but here in Alabama where I am they literally will give anxiety meds to those who don’t need them but those like me with crippling anxiety they just throw antidepressants down your throat which does nothing.

I'm in Arkansas - it's not much different. Sometimes it can take a while to find the right doctor and get the right help. I started with my family doctor, and he's been more helpful than any psychiatrist or specialist ever was when it came to medication. I have been on Lexapro for a while, and it's helped me get a little more stable and get through the worst of it. But therapy is what has helped me get back on my feet again.

Anyways, I'm glad you're here and hope you find some relief.