A panic attack is a sudden crisis of anxiety with intense physical and psychological symptoms. It can come out of nowhere and cause fear and panic in those affected, who may believe that their life is in danger.

What really happens in the body during a panic attack? The body becomes alert and switches to so-called «fight or flight mode» in order to deal with perceived danger.

Typical symptoms of a nocturnal panic attack

• Sudden awakening: Those affected often wake up in the middle of the night due to sweating, a racing heart, and difficulty breathing.
• Intense anxiety and panic: Feelings of extreme anxiety and panic are common and can cause a feeling of overwhelm and helplessness.
• Palpitations: The heartbeat speeds up significantly, which can cause restlessness and dizziness.
• Difficulty breathing and feeling of suffocation: Breathing becomes shallow and rapid, which can cause difficulty breathing and a feeling of shortness of breath.
• Sweating and hot flashes: The body sweats profusely to regulate body temperature. Hot flashes and a feeling of cold can alternate.
• Temblors and restlessness: Muscles throughout the body tense, causing tremors, restlessness, and a feeling of internal tension.
• Nausea and stomach pain: Nausea and stomach pain can also be symptoms of a nighttime panic attack.
• Dizziness and lightheadedness: The rapid increase in heart rate and changes in breathing can cause dizziness and lightheadedness.
• Looping thoughts and fear of falling asleep: After the panic attack, it can be difficult to get back to sleep. Negative thoughts and fear of another attack can further disrupt sleep.
• Nightmares: In some cases, nighttime panic attacks may be associated with unpleasant dreams.
• Chest pain and tightness: In some cases, chest pain and tightness may occur, which can be worrying. In this case, it is advisable to call or go to the emergency room to rule out a heart problem.

how to overcome fear and restlessness while we sleep

Panic attacks during sleep They can plunge those affected into fear and despair. What should have been a restful sleep becomes the scene of a sudden anxiety attack that leaves you feeling helpless and at their mercy.

But how to regain control in these moments of panic? These tips can help you deal with a nighttime panic attack and regain calm.

1. Stay calm and do not increase panic

Breathe deeply, focus on your breathing. Slow, deep abdominal breathing can help relieve rapid heartbeat and dizziness. It also stops the spiral of catastrophic thoughts.

Once the breathing has taken effect, Avoid blocking your thinking as much as possible, as this can only make the symptoms worse. Talk to yourself, try to calm yourself down by telling yourself positive things, like «it’s just a panic attack, I can control it and it will soon be over.»

2. Calm the body

In addition to breathing, There are other measures that can calm the body:

• Get up and move: Instead of lying in bed, get up and walk slowly around the room or a hallway. Maintain an upright posture. Exercise can help relieve tension.
• Afterwards, you can practice progressive muscle relaxation.
• Pleasant warmth: A hot bath or shower can also have a calming effect.

3. Direct your thoughts

Stop thinking about the panic attack. Focus on something else, like a book, a TV show, or your favorite music. It doesn’t matter if you’re in the middle of the night.

Visualize a calm situation, Imagine a situation where you feel safe and secure, for example, a beautiful place in nature or a happy memory.

4. Seek help

Don’t hesitate to seek help if you can’t handle the panic attack on your own.

• Call a friend or family member who you can talk to.
• In case of emergency feeling, You can also call the doctor.

5. Get professional help

If you suffer from panic attacks frequently at night, you should consult a doctor or psychotherapist. Professional treatment can help identify the causes of panic attacks and treat them.

long term strategies

Good sleep hygiene is essential; this includes a regular sleep rhythm, a relaxing nighttime routine, and an environment that promotes sleep.

Relaxation techniques, such as deep breathing exercises, progressive muscle relaxation or meditation before bed, they can help calm the body and mind.

Furthermore, the regular physical activity can reduce stress and improve sleep quality.

Psychotherapeutic approaches are effective in addressing underlying fears and learn coping strategies. Find a qualified professional who can help you.

Last but not least, it is useful to create a support network of friends, family or self-help groups to receive additional emotional support.