If you suffer from evening panic attacks night can be a feared time of day. Nighttime panic attacks are more common that you might think. So, if you do have anxiety or panic attacks, then you are not alone. In this article we will look more into the nature of these attacks, explore potential causes, and offer strategies for coping. I help people with panic attacks using hypnotherapy at my London practice. If you suffer from panic attacks night or day, get in touch to see how I can help.
Panic attacks night anxiety solutions
What is a panic attack? A panic attack is a sudden onset of intense fear or discomfort, accompanied by physical symptoms like rapid heartbeat. You may also experience sweating, trembling, shortness of breath and also a sense of impending doom. If you suffer from panic attacks night or day, the evening ones can feel worse. When these occur at night, they can be particularly distressing. This is due to the isolation and vulnerability associated with sleep or the quietness of everyone else being asleep.
It’s crucial to understand that while panic attacks can be terrifying, importantly they are not dangerous. The physical sensations, though alarming, are temporary and will pass.
Theories on nighttime panic attacks
While the exact causes of panic attacks are not fully understood, there are several theories which offer potential explanations for their nocturnal occurrence:
- Hyperarousal: People with anxiety disorders often experience hyperarousal, a heightened state of alertness. The quiet of night can amplify this, making individuals more susceptible to panic.
- Sleep Disturbances: Sleep disorders like insomnia or sleep apnea can contribute to anxiety and increase the likelihood of panic attacks.
- Carbon Dioxide Sensitivity: Some research suggests that individuals with panic disorder may be more sensitive to carbon dioxide levels. These levelsccan fluctuate during sleep.
- Genetics and Neurobiology: There is evidence to suggest a genetic predisposition to panic disorder, and imbalances in brain chemicals like serotonin and norepinephrine may play a role.
- Learned Behaviour: Panic attacks can become conditioned responses to specific stimuli or situations, including the nighttime environment.
Coping with panic attacks night anxieties
While there’s no one-size-fits-all approach to managing panic attacks night anxieties, here are some strategies which may help you cope in the moment:
- Grounding Techniques: These techniques bring you back to the present moment:
- 5-4-3-2-1 method: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
- Deep Breathing: Focus on slow, deep breaths, inhaling through your nose and exhaling through your mouth.
- Mindfulness: Pay attention to your senses and body without judgment. We will talk more about mindfulness later in this article
Other ways to lower anxiety
- Challenge Negative Thoughts: Panic attacks often involve catastrophic thinking. Challenge these thoughts by questioning their validity and replacing them with more realistic perspectives.
- Create a Soothing Sleep Environment: A calm and comfortable bedroom can reduce anxiety. Consider using earplugs, eye masks, or white noise machines to block out distractions.
- Regular Exercise: Physical activity can help reduce overall anxiety levels. Aim for regular exercise, but avoid intense workouts close to bedtime.
- Limit Stimulants: Reduce caffeine and alcohol consumption, especially in the evening, as these substances can exacerbate anxiety.
- Seek Professional Help: A therapist can provide valuable tools and support in managing panic attacks. Cognitive-behavioural therapy (CBT) is often effective in treating panic disorder. I use hypnotherapy to help people. I, myself, experienced panic attacks night or day, when I was going through a stressful period of my life. It was hypnotherapy that really helped. Maybe it can help you too.
Panic attacks night long-term management
In addition to coping strategies for the moment, addressing the underlying causes you panic attacks night anxieties is essential for long-term management. This may involve:
- Sleep Hygiene: Establishing consistent sleep patterns, creating a relaxing bedtime routine, and optimizing sleep environment.
- Stress Management Techniques: Incorporating relaxation techniques like yoga, meditation, or progressive muscle relaxation into your daily life.
- Medication: In some cases, medication may be helpful in managing panic symptoms. This should be discussed with a qualified and suitable healthcare professional.
Hypnotherapy and mindfulness for nighttime panic attacks
I use hypnotherapy in London and also run online sessions. Hypnotherapy is both relaxing but also very effective and transformative for anxiety, including panic attacks night anxieties. In the calm and safety of the consulting room, I help your subconscious mind adjust to no longer needing that heightened panic response. We will aim to lower your anxiety levels and hopefully stop all panic attacks night or day.
How does hypnotherapy help panic attacks night episodes?
Hypnotherapy is really a state of focused attention and increased suggestibility. In that state we can more easily access the subconscious mind. It’s a valuable tool for addressing the root causes of panic attacks and developing coping mechanisms. Hypnotherapy can help by:
- Understanding the Subconscious: Hypnotherapy allows individuals to delve into their subconscious mind, where many of the underlying fears and anxieties associated with panic attacks reside. By identifying these root causes, as a hypnotherapist, I can help clients develop new, healthier thought patterns.
- Relaxation and Calm: A cornerstone of hypnotherapy is inducing a deep state of relaxation. This can be particularly beneficial for those experiencing nighttime panic, as it helps to counteract the heightened arousal often associated with these attacks.
- Breaking the Panic Cycle: Hypnotherapy can help break the cycle of fear and anticipation that often accompanies panic attacks. By addressing the fear of the attacks themselves, clients can begin to feel more in control.
- Developing Coping Mechanisms: Hypnotherapy can equip you with effective coping strategies to manage panic symptoms. These might include visualisation techniques, breathing exercises, and positive affirmations.
Mindfulness for nighttime panic attacks
As well as hypnotherapy, I often teach mindfulness as a way to reduce anxiety. In a sentence, mindfulness involves focusing attention on the present moment without judgment. It’s a skill that can be cultivated to reduce anxiety and increase resilience. It takes time, but can really help all panic attacks night or day. Benefits of mindfulness include:
- Grounding in the Present: When a panic attack occurs at night, mindfulness can help ground you in the present moment, reducing the intensity of anxiety. By focusing on sensations in the body, such as the feel of the bed or the sound of breathing, you can shift attention away from anxious thoughts.
- Observing Thoughts and Sensations: Mindfulness encourages non-judgmental observation of thoughts and physical sensations. By observing these experiences without getting caught up in them, you can reduce the emotional charge associated with panic attacks.
- Cultivating Calm: Regular mindfulness practice can help cultivate a sense of calm and inner peace. This helps make for more resilience to the onset of panic attacks.
- Improving Sleep Quality: Mindfulness techniques, such as body scan meditation, can improve sleep quality, reducing the likelihood of nighttime panic attacks.
Hypnotherapy and mindfulness often complement each other effectively. Hypnotherapy can help you develop a strong foundation of relaxation and positive thinking, while mindfulness provides ongoing tools for managing stress and anxiety. Indeed, also hypnotherapy can be used to dig into the causes of anxiety whilst mindfulness can be used to lower the stress felt in the moment.
Effective help for all anxieties, panic attacks night or day
If you suffer from panic attacks night or day, consider hypnotherapy. I help people lower anxiety and lead happier and calmer lives. Don’t allow panic or anxiety to hold you back or mean that you dread going to bed. There is help available, Get in touch to find out more about sessions in London and online.
