Nocturnal Panic Attacks Every Night: How To Deal With Panic Attacks At Night

Nocturnal Panic Attacks Every Night: How To Deal With Panic Attacks At Night

Do you suffer from nocturnal panic attacks? According to some studies this is becoming an increasingly common side effect from living in modern society. The solution to dealing with it has been known for some time but the steps for the most part are not common knowledge. The first thing that has to happen is self honesty in admitting you have the issue and then it's a matter of performing some mental exercises in a consistent manner. This article will deal with minimizing or eliminating nocturnal panic attacks by dealing with the root cause.

The Typical Nocturnal Panic Attack
Before we move on to a cure let's start with some of the more typical symptoms. Most people that suffer from this will wake up in the middle of the night for no reason but very conscious of their heart beating fast. The initial reaction when awakening is that you are dying and because you are just becoming conscious you don't have the luxury of conscious cognitive functions. So the most typical irrational conclusion is that you awake feeling utter terror.

What can you do to stop constant anxiety and fear? Is it possible to stop panic attacks without medication?

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3 Steps To Minimizing or Eliminating Nocturnal Panic Attacks
This list should be taken in the order prescribed. Of course if you aren't able to complete a step as described then use your best judgment and substitute something close. The steps you should follow are:

Step #1 Create A Sleep Ritual. That is create a habitual set of things you do consistently before you go to sleep. The idea is that over time you will anchor in a feeling of ease that will spill over into your sleep function. Additional tips would be to eliminate all television about 30 minutes before going to sleep. if you can read a relaxing book then do that in the 30 minutes before sleeping. As a final tip if you are a tea drinker then you may want to find, purchase and use the Sleepytime tea.

Step #2 Evening Exercise. Studies would suggest that a regimen of exercise done in the evening will help minimize and eliminate nocturnal anxiety attacks. The biggest point is to make sure your exercise isn't too close to the time you want to go to sleep. You will have to experiment to find the optimum time but it shouldn't take you more then a few days to get it right. After exercising take a relaxing hot shower or hot bath if that is your preference. The idea is to make sure your body is at rest and ready for peaceful sleep.

Step #3 Nocturnal Panic Attacks. If you find yourself experiencing this after going to sleep then you should immediately put yourself into an exercise of sound breathing. Do this by breathing in your nose for 2 seconds and then breathing out of your mouth for 2 seconds. Continue this exercise until you have regained control of the situation. Repeated use of this immediately upon experiencing a nocturnal anxiety attack will build a habit that will allow you to consistently and effectively minimize the symptoms. s you continue to do this it will become second nature.

Summary
This article has briefly touched on some very effective tips to minimize and deal with nocturnal anxiety attacks. As in all things of this nature make sure you consult with a competent medical professional if the situation persists or becomes unwieldy. also keep in mind there are some excellent additional resources for dealing with this situation that can be found online. If you take the tips that were presented in this article seriously and enact them as described you should be on your way to minimizing or eliminating nocturnal panic attacks.

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If you're looking for information on herbal cures for your anxiety, then you'll find just what you're looking for here. I've listed 5 popular herbal remedies for anxiety that you can get at your local health food store or herbalist.

There are many herbs that can be used in the natural treatment of anxiety. But, before we go any further, although herbal cures are generally looked upon as pretty safe and natural, they can have some negative outcomes for some people, so always consult with your doctor before starting on any such remedy.

Right then, here are five herbal cures for anxiety that seem to be finding favor with many people...

St. John's Wort

This can be effective in treating anxiety because it acts as a natural SSRI (selective serotonin reuptake inhibitor) which are very often prescribed for both general anxiety and depression. This herb works in much the same way, by raising the serotonin in the brain, thereby reducing anxiety, stress, etc. It helps to control your mood, if you will.

Chamomile

Chamomile is a very popular dietary herbal remedy. And apart from anxiety, it is used to help combat a variety of disorders such as insomnia, digestive problems, skin infections, and more. You can get it in liquid extracts, tinctures, capsules, even creams I believe. But many people like to take it as a tea.

Scullcap

Scullcap has been used for ages in the treatment of the nervous system. It has been used in the treatment of anxiety, panic attacks, depression, tension, insomnia, etc. It contains a flavonoid called 'scutellarein' which it is believed acts as a natural sedative, and also, causes increased production of endorphins that promote the feeling of well-being and calmness.

Passionflower

It is believed that the flavonoids and alkaloids in passionflower help to regulate your brain's neurotransmitters and so help to reduce anxiety and calm the mind. You can get this herb in dried, capsule or liquid extract form.

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Valerian

There is some clinical evidence that valerian root has some very mild tranquilizing and sedative effects, although less than that given by drug-based medication. More studies are required, but many people who use it report that they are calmer, with less tension and stress. You can take it in tablet, capsule, and liquid extract form,or, as an infusion.

These are just a small sample of all the herbal remedies for anxiety out there. Just ask at your favorite outlet for more information and dosages. But remember, talk to your doctor before taking any herbal remedy.

But, although herbs can be effective, they basically just manage your mood and /or help to calm you in much the same way as drugs, but without most of the serious side effects. They help you 'cope' with your anxiety.

And if your suffer from general anxiety, you no doubt have, and are still, suffering from anxiety (panic) attacks. The problem is that once having suffered a panic attack there is always an underlying fear (conscious or unconscious) of suffering another, because the symptoms of an attack are just so horrible.

This ongoing fear enhances your already high general anxiety levels and can actually trigger a panic attack. This is your cycle of anxiety that you need to break-out of in order to prevent further panic attacks and then cure your general anxiety.

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Panic attacks are horrifying, I know. Fortunately, with a good attitude and some techniques to help you, you can put an end to panic attacks, without using drugs with their horrible side effects. And having done this you can then overcome your general anxiety and get your life back on track again.

The key to ending panic attacks is to understand just where they come from. Once you understand this, then you're well on your way to eliminating them...

It only takes a fairly everyday stressful situation to trigger a panic attack, e.g. shopping in a crowded supermarket, in a crowded elevator / lift, stuck in rush hour traffic, etc. And of course other even more stressful events such as public speaking, a job interview, sitting an exam, etc. can certainly trigger one.

But how? You need to start from the point of view that everybody on the planet suffers periods of stress and anxiety. Unfortunately, this is normal, everyday living; we worry about jobs, money, the kids, our parents, our grades, etc. But, in the main, we handle it and just get on with our lives.

Until, that is, we reach a period in our lives where the worry, stress and anxiety hang over us on a daily basis, and at much higher levels than usual. Day after day, month after month, many folks stress, worry and obsess about things at a level way above their importance or impact. So that their general anxiety is way up.

Now, what happens is that a stressful event or situation (such as shopping in a crowded supermarket) adds more stress to your already elevated anxiety and pushes your anxious state 'over the top.' Your brain 'reads' this as a signal that you may be in some sort of physical peril, and so triggers a reaction that affects nearly every part of your body.

This is called your body's 'fight or flight' response, and is a primeval process to help protect you in dangerous situations by setting you up to fight or run away to the very best of your ability. But, in the case of panic attacks, there is no physical danger, it's just that your brain has perceived your anxiety shooting up to be a warning of one.

So the response is triggered and you suffer a panic attack. The symptoms you experience, and that horrifying feeling of 'impending doom,' are as a result of your body's response to a perceived danger that doesn't actually exist.

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This is your first step in how to end panic attacks for good: You now know that a panic attack is just a set of symptoms that occur when your body wrongly misinterprets your very high levels of anxiety as a sign that you're in danger. But you aren't, and now you know.

And this is your second step in how to eliminate panic attacks: These symptoms, because they are happening only because of a misunderstanding, so to speak, cannot harm you. This is a medical fact.

So, at the first sign of a panic attack, you need to remind yourself that you understand what's causing it, and, it cannot harm you. Then get control back, by regularizing your breathing, and then moving from the internal focus on your symptoms, to an external focus on the reality around you; buildings, people, etc.

These, and other techniques, are available to help you lessen the strength and reduce the time of panic attacks. But what about banishing them for good?...

Let me ask you a question. How did you feel after your first attack, especially once you found out what it was? Terrified of another attack? I know I was. This is natural because the symptoms are just so horrifying. And even if you aren't fully aware of that fear, it could be in your unconscious.

Either way, your fear (i.e. anxiety) keeps adding to your general anxiety and can in itself cause another panic attack. This has been referred to as your cycle of anxiety. And, as with any vicious cycle, you need to break out of it in order to truly end your panic attacks. Then having removed this source of anxiety you're in a better position to overcome your general anxiety as well.

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General Anxiety Disorder or GAD, as it is often referred to, is a condition marked by excessive worrying. This worrying becomes out of proportion to the underlying cause of the worrying. It is only natural that some people worry more than others. So, worrying itself does not cause an anxiety disorder. It is when the person's life becomes altered by the worrying that GAD is an issue. So how does one overcome General Anxiety Disorder? This article discusses how it can be done.

GAD Brings About Physical Symptoms

Before one is diagnosed with a General Anxiety Disorder, there are usually other symptoms that are involved other than extreme worrying. Some of the other symptoms include palpitations, nervous shaking, vision disturbances, sweating palms and sometimes diarrhea or other intestinal discomforts.

All of these symptoms have the same underlying cause. It is whenever one is tense he/she secretes adrenaline through the veins and this adrenaline causes an uptick in the pulse and this mocks a condition where a person's body is working hard, even when he/she is at rest.

Panic Attack Disorder

When GAD exists for any period of time in a person's life, it increases the possibility panic attacks may occur. However, panic attacks are not a symptom of GAD. When panic attacks occur, the GAD turns into panic attack disorder. With either General Anxiety or Panic Attack Disorder, the first step toward the cure is practicing Cognitive Behavioral Therapy.

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Cognitive Behavioral Therapy

Cognitive Behavioral Therapy is a treatment that includes relaxation and positive visualization. The goal is learning how to change negative worrying into positive thinking and to change fear of negative outcomes into visualizations of positive outcomes. One of the keys to becoming successful using Cognitive Behavioral Therapy is accepting the fact it is not a magic potion and realizing it may take some time until a change of attitude can become an effective antidote.

In other words, being in a hurry is akin to being anxious and being anxious, even if it is for a cure, is counterproductive. When one is content with changing the negative thoughts to positive thoughts and doesn't try to hurry nature, the results, in fact, can come about quite quickly.

Temporary Medication May Be Administered

Well the patient is practicing Cognitive Behavioral Therapy, medication may be administered. The medication is not a life sentence; it is just to be used until the worrying habit can be broken. After the General Anxiety Disorder has moved to the background in one's life, the medication is usually no longer necessary. Finally, it is helpful to note many people have overcome GAD and with the right approach it is possible for anyone to overcome General Anxiety Disorder.

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If you are willing to make just a few simple changes in your daily routine, you can stop your panic attacks and enjoy your daily activities again, both alone and with your friends and family. To learn how you can stop your symptoms in a couple of steps and then prevent them from ever appearing again- Click Here