having a hard time with night-time anxiety/panic attacks

Hi Avrielle,
Wow you seem to be having a really rough time at the moment...i don't take any medication so I can't help with that, but as for night time panic attacks and anxiety, I know all about that lol! This is my main problem too, and when it first happened to me I thought I was dying (obviously not lol) and it freaked me out real bad. I did go on tablets for a bit and in the end I had to have sleeping pills too as I was so scared of going to sleep I just couldn't! I have to say I hated the sleeping pills and only took them for about a week. This was a couple of years ago and I still suffer, but not so bad. It comes and goes in waves with me. But the problem is the closer it gets to bedtime the more anxious I feel which just makes going to sleep even worse! If it does get really bad I just say a mantra over and over in my head until im slightly calmer and able to do something else to keep my mind off it. Like come on here and read the forums, I find that really helpful. Anyhoo hope this helps a little bit,
Kala :)

Dont worry. I have long posts on here all the time. People are here to help you. Viibryd is a weird anti depressant. it was terrible for me, but was a miracle for another family member. Its all trial and error with those things. I myself am gonna bite the bullet and get back on them to get mine under control.

1.) Concentrating on anything when your nervous is a pain especially if you are in class or work or whatever you need to get done. one thing that has been helping me lately is to take a step back, get out a note book and write down whatever it is you are worried about. then after that no matter how you are feeling write out as many good things about yourself as you can. I have been trying this and it does give some brief relief. another great way to help regain focus is exercise at some point during the day. it makes you feel good about yourself and you have natural energy to do what you need to do. also, try not to drink caffeine. it makes everything tougher. if you have to have pop, just have some caffeine free or another type of drink.

2.) I have never personally dealt with a fear of falling asleep, but I do struggle with OCD. I think the best way to combat this one is to just face this fear head on. It is mentally and physically tasking at some points but after a while it will get better. I used to wash my hands constantly, but when my hands started to bleed because of it I gave facing my fears a try. Though I struggle with other ocd related issues, hand washing is not one (obviously i still wash my hands when they need to be washed haha). I know it isnt really the same, but it is just a thought.

3.) The deep breathing doesnt always work for me either. Sometimes instead of that i think of things that make me happy or just think about something fun im going to be doing later. Deep breathing requires focus, and it can be tough sometimes. if your still willing to keep trying, I would breathe in for 7 seconds and breathe out for seven seconds. if it cause you health problems then dont do this, but its just a suggestion that helps me sometimes.

I hope this helped and I wish i had more answers for you. Ive had a rough couple months myself, so i know how frustrating and exhausting it can be. Just try and hang in there, remember your not alone, and NEVER GIVE UP!!! I have to really focus hard myself to dig deeper, but there is always a little more in the tank when you need it. I hope you feel better soon and hope I helped.

Hi and welcome!

I am really sorry to hear about your recent situation with your meds and anxiety...it sounds both scary and very frustrating!

You have received some great advice and support already, so I just wanted to welcome you and encourage you in that things will get better.

It is great that you have therapy coming up...hang in there, it will be really good to get that started. It helped me more than I can say!

Until then, keep posting with us. We are here to listen and care.:)

p.s. I always found deep breathing exercises to exacerbate my 'air hunger' symptom, until I learned one that completely worked for me. It made me feel in control of my breathing for the first time, and it is now the only one I use/need. If you are interested, let me know and I'll post directions for you.

Talk to you soon,

Scaredy Cat

Here you go   I copied this from an old post...

I hope it works for you!!

S.C.

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I never found any breathing exercises that helpful until I was taught one that I felt really put me in control. It is called 'The Divided Breath' and I will post it for you, along with some other links that you may find helpful. Remember to practice daily, even if you are not feeling anxious. It is the deep, slow breathing habit that you want to develop, and it takes some time for it to become second nature.

www.ehow.com/video_4405003_breathing-exercises-panic-attacks.html


Okay, my favorite is this one, it takes some practice though. When I first started, I could hardly do one!

The Divided Breath:

Imagine your lungs as having 3 parts. The bottome third, the middle, and top third. On the inhale fill the bottom third first, then the middle and finally the third. Make sure that this is one continuous breath, but divided, with a slight pause in between each third. Hold the breath in for 3-5 seconds if possible. Exhale in reverse. First blow out the top third, then the middle, and finally the bottom third of your lungs until all air is expelled. (remember the pauses) Repeat several rounds for a toatal of about 10 minutes. Practicing this every day will not only give you control and structure to your breathing, it will strengthen and loosen the thoractic muscles, allowing better, more productive breathing, and relieving the chest tightness!