Dear Ash
Welcome to the forum. Thanks for telling us your story. Panic attacks are horrible and when they happen at night it seems far worse.
I have had many panic attacks at night waking me in a tizz. I've sat on the side of my bed trying to control them by willpower which of course does not work. I've learned several mechanisms to cope. One is to imagine the panic as a huge screw going down inside me. I imagine the screw turning in the opposite direction and going up.
Another way, which is my preferred way, is to see myself on a little boat floating down the stream. I can see the panic on the shore and it's getting annoyed because it cannot harm me. I feel the gentle boat movement and know I am safe. My GP gave me a way of getting to sleep when I woke in the early hours. Stay in bed and try to reconstruct a book or film. Start at the beginning and work your way through chapter by chapter telling yourself the story. It requires concentration which may not be possible if the panic attack is bad, but when I can do this I find myself relaxing and sleeping.
Like Lauren I also remind myself that I have been in this situation before and I know it will pass. It really helps to remember this and let the sensation pass without fighting it. The above exercises all start with this acceptance which is important. Denial or fighting never works.
While a panic attack does not last long the effects tend to stay around. Often I had a pain in my chest and felt very nervous afterwards. Being afraid is one of the symptoms and has earned me an ambulance trip to hospital several times. No one seemed annoyed with me for doing this so I guess the emergency departments are used to it. Always a good option if you have a bad panic attack.
I found the majority of panic attacks happened in the evening or woke me during the night. Somehow it seems worse at night. No one is awake except you and it's dark which can also add to the fear. You may have been dreaming which wakes you and can trigger an attack. I am pleased I have not had an attack for several years but I can remember the fear and confusion.
I hope this helps you.
Mary
