6.26.2018

panic attacks at night

My anxiety is at it's worst at night. I'll cry (usually over nothing), pace around my apartment, and start obsessing over everything I hate about my life. At night I feel trapped and it doesn't help that my apartment is the size of a box. 

Tomorrow I have to speak to a judge about my unemployment (to convince them I deserve it). So that's probably why I'm awake at 4am, drinking coffee, and having a panic attack. I've never had physical anxiety attacks or realized I was having them until now. It usually happens at night while I'm trying to sleep. My heart will race to the point of it being painful (like unable to breathe), my mind goes wild with the craziest thoughts, I get super hot and cold. 

Also fucked up dreams.

I'm trying to use this time to be productive by writing this post and working on my book but this is PURE MISERY. So I've googled some tips on what to do. From here.

  • 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.
  • Play some soothing music and do breathing techniques to help you relax. 
  • 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, sage, and peppermint.
  • 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. 
  • 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.
  • 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.
  • 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. 
Hopefully these things help me, I'm tired of dreading the night 😞. I've been taking the steps to have a more positive outlook on life, of course mindset changes don't happen overnight, I got a lot of work to do.

2 comments:

  1. I just came across your video you did about depression on YouTube. I am a black man 28 in age and I really want to talk to you. I suffer the same fate dealing with anxiety and depression. I would leave my number but I don't want random people calling me. But your video touched my heart and I wanted you to know that you are not alone. I feel in today's time black people need to stick together and help each other. I am a real person my email is benjaminpatterson10@gmail.com my name is Benjamin I prefer to be called Ben but I'm just reaching out to you. Hopefully you don't look at this message as me coming off creepy because I'm not trying to disrespect you at all. Never give up on your self you are a Goddess! Have a blessed day!

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