Any suggestions for getting rid of nite time panic attacks??
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Hi, the following steps will eliminate (or at least significantly reduce) your panic attacks:
1.Breathe properly - if you control your breathing, you control panic. As soon as you notice the signs of anxiety, check your breathing: breathe in slowly through your nose pushing your tummy out (to the count of 5 or so). Breathe out slowly and for a bit longer (to the count of 7 or so) through your mouth. Do not breathe rapidly or shallowly (in the chest area). This will soon restore the balance of oxygen and you will feel a lot better.
2. Cognitive Behavioural Therapy! CBT is proven to be the most effective thing for panic attacks, OCD and anxiety etc. It takes a bit of work, but it is super effective. (After 15 years of panic attacks, mine stopped completely). You can speak to your doctor about taking a course or you can take a course for free online at: www.livinglifetothefull.com
3. Try relaxation exercise tapes (progressive muscular relaxation). They really make a difference if you practise often enough (i.e. twice a day). They will also help you sleep better if done at bedtime. You can get free downloads online. E.g.: http://www.studentservices.utas.edu.au/c...
With each step practise makes perfect. (i.e. practise the steps every day, not just when you are feeling bad). I hope you feel better soon. Best of luck!
Recently eliminated caffeine and artificial sweetners .
This alone has made a more dramatic, immediate difference in reducing daily anxiety (and night time anxiety!), than either the zoloft or xanax!.Wanted to share the caffeine and (all) artificial sweetners results with you all.
Quit smoking if you smoke, don't consume caffeine close to night time, and just relax.
Try a Tylenol PM
nothing much you can do..except meds.
althought some things may help.getting up and chatting to someone in the house if anyone is awake.read a light and funny book, hop on the net and go on here and have a chat..
But yeah not too much you can do...maybe a few glasses of champagne?
First and foremost, you have to focus on what is causing them. (I.E. Traumatic life event, etc.) There's got to be a root cause, and simply eliminating caffeine, sugar, etc. is just a "band-aid" solution. I would suggest that you speak with your doctor for advise...can't hurt. Good Luck.
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