How to Stop a Panic Attack at Night
If you have a panic attack at night, there are a few things you can do to help you manage it. Practicing relaxation techniques can help you get over the panic quickly and safely.
You can also try to go back to sleep. If you find it hard to fall asleep, it might be helpful to drink a cup of tea, watch a movie or engage in another activity. This will distract your mind from worrying about the panic.
If you are unable to fall asleep, you can try taking medication. Depending on the severity of the problem, a doctor may prescribe something for you to take. The medications used to treat panic disorders have been proven to help many people.
Another option is to see a mental health expert. Your therapist will be able to give you advice on ways to stop panic attacks at night. Some therapies, like Cognitive Behavioral Therapy (CBT), help you understand anxiety and develop strategies for dealing with it.
Try to practice deep breathing exercises, particularly when you are experiencing a panic attack. You will need to focus on your breathing and hold your exhale for four counts.
After a panic attack, it is important to get up and do something relaxing. Taking a shower or putting on a nice smelling candle can be helpful. You can also try listening to soothing music or talking to someone you trust.
Remember to return to bed when you are calm and ready to sleep. If you wake up in the middle of the night, avoid watching TV or other stimulating media.