Ask Us: How to Cope with Panic Attacks in the Night

Don't Lose Hope

Nov 25

I suffer from PTSD and waken up about 2 times a week with panic attacks. I know I am not in danger today, so the panic is related to something which is now in the past; something which happened nearly 5 years ago. The symptoms are mild compared to how they used to be – but they are still distressing. I don't want to take mediation. I am looking for ideas on what to do when I experience these symptoms in the night. Do you have any suggestions?

I'm so sorry you are living with PTSD. You say the symptoms are not as bad as they were initially, and that is certainly a cause for hope. However, I can understand why experiencing these symptoms is also distressing for you. Below are some strategies that might be helpful:

1. Try practicing deep breathing: Focus on your breathing during a panic attack. Inhale slowly through your nose for a count of four, hold your breath for a count of four, and then exhale slowly through your mouth for a count of six. This can help regulate your breathing and calm your nervous system.

2. Ground yourself in the here-and-now: Use grounding techniques to stay connected to the present moment. You can do this by naming things you can see, hear, touch, taste, and smell around you. This can help distract you from the feelings of panic, and bring you back to reality.

3. Get up, move around, and move to a different room: The physical act of moving around can also help to jolt you back into the present. In addition, moving your body helps to dissipate some of the adrenalin in your system.

4. Use progressive muscle relaxation: Tense and then relax each muscle group in your body, starting from your toes and working your way up to your head. This can help release physical tension, and can also promote relaxation.

5. Use mindfulness meditation: Practice mindfulness techniques or guided meditation to help you stay in the present moment. This can reduce the intensity of the feeling of panic and fear. They allow you to observe your thoughts and feelings without judgment. I suggest googling for different options you can try, and experiment to see which works best for you.

6. Consider talking to Someone: The trauma may have occurred 5 years ago but my guess is it isn't fully resolved yet, and that is why your nervous system is still sending you warning messages. If that is the case, perhaps you might consider talking to a friend or family member about what you are experiencing. Sometimes, verbalizing your feelings can provide a degree of relief.

And if panic attacks are severely impacting your life, it's important to seek professional help. A therapist or counselor can help you work through the past, and can provide you with coping strategies specifically tailored to you, and your needs.

"Recovery is not a race. You shouldn't feel bad if it's taking longer than you expected it to."