Panic Attack Significant Pattern

Just wanting to try shed some light on this. See if anyone can relate.

For the past 2 weeks I've been getting panic attacks every morning upon wakening. Some are just minor slow throbbing heart sensations. Others are utter dispair where I leap out of bed and begin pacing the house. I've been trying to eat as soon as I wake to see if that helps, not really sure to be honest! It still happens even if I have eaten.

It almost seems that If i can manage the panic attack on the morning, I can have a fairly sane day. Some mornings it spirals out of control and I get repeat attacks all day, followed by extremely depressive thoughts.

I'm taking Valarian for anxiety. I was prescribed propanalol but didnt think that was helping so i stopped. Some of my worst attacks have been in my own bed. Ive been camping this weekend and only had very minor attacks at around 7am, but taking diazipam first things seems to calm me down a little.

Anyone else get morning anxiety or know of anything I can do to minimise the symptoms?

Hi Ox,

I am sorry to hear of your current challenges with anxiety in the a.m. This is not uncommon...and for a really interesting reason really.

Cortisol is a stress hormone that motivates us to get up and going in the morning, after hours of inactivity. It is for this reason that it's at its highest concentration in the body upon awakening. After this, the levels drop throughout the day. Those with anxiety either produce an excess of Cortisol, or are simply sensitive to its effects...accounting for the morning struggles.

Just realizing this helped me to accept and deal with my a.m. anxiety. I also use coping techniques to get me through any rough times I encounter early in the day.

I hope you can do the same and find the relief and management you need. Cilly has posted some great tips above and be sure to see our Resources for more ideas and new tools.

Peace and progress,

S.C.

Hi Ox, I have had terrifying anxiety upon waking too. I learned something new about cortisol levels being higher after sleep. (THANKS, SC).

I think if it helps you to take the Diazapam and Valerian, you should. A lot of "self talk" and prayer, if you are a believer helps. I try to hide under the covers shaking in my bed, but I do find that if I tell myself "OK, I am going to get up and feed the pets now." After that, "I am going to wash a sink of dishes now." etc. It helps me focus on the moment in a deliberate manner until I feel a little better.

Yes. My anxiety was the worst in the morning. I used to wake up and vomit 3-4 times per day.

My anxiety is under control with Zoloft. I haven't needed to do anything else except take the Zoloft to control it.

I am still on propranolol for now, however, I am going to be asking my doctor next week to come off it. Literally the propranolol only helped a little for the tachycardia I was having during major panic attacks. Otherwise, it doesn't help the anxiety. It's a beta blocker. If is specifically for blood pressure regulation and/or performance anxiety.

As far as other things that can help. There is a yoga pose:
http://theyogicprescription.com/wp-content/uploads/2013/05/MG_6617.jpg

Do this. Put your arms out over your head and stretch out. While in this position, use diaphragmatic breathing (only through the nose), use deep inhales and exhales (try a 7 count inhale, and as long as you can for the exhale). Do this for as long as you need to to calm your nerves. In my most severe of panic attacks this past year, I would do this and calm my heart rate and stomach down by going into this pose and breathing.