Unfortunately, panic attacks seems to have the best of us in the worst possible time. One of the worst encounters with anxiety is to experience panic attacks at night or while sleeping. You may be sleeping really well one moment and after a while you may be fighting anxiety filled with fear and scary thoughts.

And what is worse is the fact that after a nocturnal panic attack you just cant go back to sleep peacefully. You may feel uneasy and restless the whole night and this can easily make you feel exhausted the next day.

What are the causes for panic attacks at night?

The exact causes for these attacks is not known because when you sleep your body and mind is suppose to be in a state of rest and it seems there is potentially nothing that can cause these attacks.

As per available statistics a large percentage of people suffering from anxiety disorder also experience panic attacks while sleeping sometimes during their life.

If these attacks happen too frequently at night then one may develop other problems like insomnia, blood pressure, low immunity and host of other health problems.

Tips for combating panic attacks while sleeping

Applying some simple techniques before going to bed can help ease your mind and provide a much more pleasant experience before falling asleep. Here are some ways to improve your thoughts before falling asleep:

If you have something that is obsessive or just cannot seem to get out of your mind, this can easily lead to panic attacks at night. One good method to feel relieved is to write down the thought or problem that is driving you crazy. This will make you feel wonderful and act as if you are putting your thoughts on the shelf for the night.

If anxiety is a continuing problem, then transfer your thoughts to a pleasant experience. Think of a time when everything was great and you felt good. It can be anything from a vacation to a memory of the past.

This exercise can help prevent panic attacks while sleeping and after waking up. Instead of falling asleep with a disturbing thought, allow yourself to fall asleep with a happy moment in the mind.

Don’t watch a television program that has a lot of action before you go to bed. Such programs can leave you with some negative and disturbing thoughts in your mind before falling asleep.

Stay away from beverages like alcohol and caffeine that can trigger anxiety. Alcohol may seem to provide calming effect to a disturbed mind, but may actually cause you more harm by triggering panic and anxiety.

Other Treatment Options

For permanent relief from nocturnal panic attacks it is best to consult a specialist doctor or go for cognitive behavioral therapy (CBT) .

Your doctor may prescribe antidepressants or anti anxiety drugs. In cognitive behavioral therapy you will be taught to change your thoughts in a positive way so that you overcome the fear of another panic attack.

If you do not want to go for conventional medicines or an expensive therapy for overcoming panic attacks at night, then you can consider the option of self help for anxiety.

There are several self help programs based on CBT like Panic Away that can help you relax your mind and change the thought patterns.

By admin | January 22, 2012