6 Techniques to Prevent Anxiety Attacks at Night

by Jason on July 28, 2011

anxiety attacks at night

Do you have anxiety attacks at night? You’re supposed to relax and rest at night, so experiencing an anxiety attack is really awful. Around half of the people with an anxiety disorder have their attacks at night.

A significant number of these individuals are afraid of somatic consequences like a stroke or heart attack. This makes the anxiety even worse!

It is possible to prevent anxiety attacks at night! You can learn how to manage your feelings of helplessness and loss. You need to learn how to forcibly put aside your worries and fears in order to prevent panic from setting in.

Keep in mind that anxiety attacks at night can be caused by a number of factors:

Sleep apnea

• Increase of CO2-concentration

• Lack of serotonin (“feel-good” chemical released by the brain)

• Stimulants such as caffeine and sugar

More often than not, an attack will occur because you are alone with your own thoughts and worries at night. When you lie down at the end of the day, there is nothing to distract you from your worries.

You’re in bed, everything is quiet, and then scary thoughts pop into your mind. You start to think about everything that causes you panic. Even if you manage to fall asleep, the lingering thoughts will stay with you.

Preventing Anxiety Attacks at Night

Typical treatments include medication such as anti-anxiety drugs, health counseling, and relaxation techniques. If the nocturnal anxiety attacks are caused by a sleeping disorder, then attending sleep therapy sessions may help.

Here are some tips for managing your anxiety so that you don’t have attacks at night:

1. When it gets close to bedtime, avoid drinks and foods that will take some time to digest, such as alcohol, foods high in fat and sugar, caffeine, etc. Play some soothing music and do breathing techniques to help you relax.

2. Aromatherapy is a great way to deal with nocturnal anxiety. Get an oil warmer or incense burner to add invigorating scents to your bedroom. Aromatherapy provides numerous benefits. Calming scents that will help you to relax include chamomile, lavender, lemon, wintergreen, clary sage, and peppermint.

3. Keep something comforting within reach for whenever you wake up and have an anxiety or panic attack. This can be a family photo, stuffed animal, aromatherapy vial, religious symbol, etc. Whenever you wake up in the middle of an anxiety attack, reach for the object and tell yourself that “I am safe in my bed. Everything is okay.” Breathe deeply until your heart rate is down. If you don’t manage to calm down, you will only make the attack worse.

4. Engage in vigorous exercise for about thirty minutes every evening. Exercise is like an anti-depressant in many ways. It’ll keep your heart rate up in a healthy way. You will sleep soundly if you wear yourself out from exercise.

5. Read for a little while before trying to sleep. No matter how tired you feel, you should still try to read. Be sure that whatever you’re reading is positive. Don’t read anything upsetting or depressing before sleeping. While you’re reading, drink some water or herbal tea.

6. Have a notepad and a pen next to you in bed. When you lie down, start writing a list of things that make you happy. This can be anything from your favorite music to food. Write as much as you can. If you put all of your focus on things that make you happy, you will be less likely to experience anxiety.

Now you know how to prevent anxiety attacks at night! Even if you still have them, you at least know how to deal with them so that they don’t get out of hand.

There are other management techniques you can do to prevent nocturnal anxiety attacks. If you don’t like the idea of drugs or counseling, then you can try natural treatments.

You can stop having anxiety attacks TONIGHT if you really want to! Just watch the Panic Away presentation to learn how to get relief. The presentation is right here ====> http://www.stop-anxiety-panic-attack.com/recommends/panicaway

Get the relief you need tonight!

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