Chronic Fatigue Syndrome Support Group
Chronic Fatigue Syndrome (ME/CFS) describes a sense of exhaustion and post-exertion malaise, even when you have gotten enough rest and sleep. The disease is characterized by six months of incapacitating fatigue experienced as profound exhaustion and extremely poor stamina, and problems with concentration and short-term memory. The cause is unknown, but it is a...
Hey guys, I was wondering how many of you deal with middle of the night panic attacks. Every night lately, I wake up halfway through my sleep cycle from either an adrenaline spike or just a straight up panic attack. I am able to calm myself back down using some meditative techniques, but the panic comes right back if a negative thought or image comes to mind even for a brief moment. Any one have any good techniques to recommend? Thanks.
My best advise.... get the book "Don't Panic" by Reid Wilson ($11 on amazon). But until you can read it I can sum the book up in a few sentences, albeit very broadly.
Panic happens when:
your sugar gets messed up
your adrenaline gets messed up
you have too much lactic acid in your muscles.
So, a strategy or two.
Keep your sugar level, eat protein whenever you eat and try to eat complex carbs. No excess sugar, no caffeine.
Do try to be peaceful - but here's the odd edge to it... when you feel a panic attack coming on - ride it like a surfer on a wave. Just let it take over and do it's thing. Think to yourself - Ok, what is the worst thing that can happen here? I'll pass out. Ok, so I pass out. I'll wake up in a minute or two (of course if you are driving, pull over somewhere safe). Otherwise, do not fight it. Ride it out. Feel it. Fighting it actually increases the chemicals that cause them. While you are riding it out, do focused muscle tension.
Lactic acid builds up in your muscles from stress and sometimes a panic attack is simply your body letting adrenaline actually help you by releasing it because too much lactic acid is bad. Another way to release it on your own is to squeeze each muscle as hard as you can, systematically. I start with my hands, making fists, then my arms, then my chest, back, stomach, abs, gluts, thighs, calves and even my toes. Hold each for about a good count of 5 seconds ( 1 Mississippi, 2 Mississippi).
Then learn from that attack. Ok, this worked, this didn't. Be detached, like they don't belong to you.... Oh, jeez here goes another one...sigh... and ride it out.
Eventually they do fade away... I have taken Buspar for about 10 yrs but it's a tiny amount now....
good luck
I used the technique that Nina mentioned with tightening each muscle group separately & letting go, keeping focused on that. Another thing I used is a small paper bag, I breathed into it to regulate how much I was taking in & letting out. It also calmed me down. Take care, it can be a very scary experience but you will get through it & you will not die, my Dr told me that & it helped. Hugs, Denise