Panic attack sufferers - anyone experienced this?

[AlcoholicHippo]

Hi,

Don't know if this is the right place to post so sorry if not.

For background, i've had GAD since around 10 or 11 years old and i'm now 40. I've had bad periods over the years but mostly it is very much under control now. I know my triggers and avoid them as much as I can. I haven't had a proper panic attack in months and months, maybe as long as 18 months. I'm not particularly stressed at the moment either but last night, as I was falling asleep, I just had a bolt out of the blue panic attack. There was none of the usual build-up, no warning, nothing, I was literally in bed starting to fall asleep and it just hit me and made me sit bolt upright in bed gasping for breath, convinced I couldn't breathe, racing heart, etc. It only lasted a minute or two and then I guess I fell asleep and woke up this morning as though nothing had happened.

Has anyone experienced this? It has shook me up and i'm jittery as fuck today thinking, what the hell was that!! I've always had a warning before (bad choice of word but I can't think how else to express it). This was literally, ahhh i'm falling asleep lovely and then BAM.

I'd be interested to hear if others have had this?

Sorry it's so long. Thanks

Yes, I have. It's awful, isn't it.

Yep I do this almost daily, I've got used to it now!

When it first happened I was terrified, now I'm able to calm myself down as I know what it is

It is horrible isn't it? More so because i've been fine for ages. I could understand it if I had been having a bad day but nope.

Sorry to hear you are both going through it as well

Yes being tired is a big trigger for me. I find the thing with anxiety is you have to keep doing the work even when you feel in quite a good stable place... the inclination is to think you are fine and relax the things you were doing.
I find it helpful to listen to affirmation or meditation podcasts every morning and night before I fall asleep regardless of whether I'm feeling anxious or not. Just to keep on top of it, because these things can just pop up out of seemingly nowhere when you think you are completely fine.
I'm sorry you are going thru this its so hard. Panic attacks are literally awful id rather give birth again tbh than suffer more panic attacks!

It is interesting you say about being tired as last night I didn't feel tired when I went to bed, whereas usually I attempt to read a book but am spark out with my kindle on my face after 10 minutes. Last night, I didn't feel like that. Maybe I was overtired....strange.

I can sort of feel something bubbling under the surface today, you know when you get that slightly fluttery nervous feeling that often means a full blown attack is coming!

@AlcoholicHippo what i find really helpful when I'm feeling like that is to do this breathing exercise where you breathe really fast and hard over and over so you become dizzy and it kinda replicates that feeling you have during a panic attack... it just reminds you that the physical sensation is normal and caused by you breathing too fast rather than anything you need to subconsciously fear and panic around...i don't know if that might be helpful to you at all? I developed panic disorder after having a couple of big panic attacks and i got that bubbly feeling you describe all the time and this breathing excerice really helped to sort it out... sort of like showing your body that a panic attack cant physically harm you

Thanks Hickorydickoryspock, I will try that.

Might have to go do some "filing" as i'm at work and may look a bit weird heavy breathing at my desk

@AlcoholicHippo haha just tell them its a new type of yoga and get them all doing it

@AlcoholicHippo

I've had awful panic attacks upon waking up, but the ones I've had when drifting off to sleep have been sleep paralysis. You could Google sleep paralysis and see if what you experienced could be that. The first times I had it (pre internet) I ran to the GP thinking I must have been dying, and GP told me what it was.

Happens more when I'm really tired or in certain sleep positions.

Thanks vegetal I will have a look at that.

Feel sure that it was a PA because i'm on the verge of a proper one at the minute, but that could be because of last night that i'm panicking and setting one off, if you see what I mean .

So distressing because I can usually always identify what has caused it. Tiredness and alcohol are my triggers, so I avoid as much as poss (despite my username ). I'm not particularly tired and haven't had a drink since I went out a couple of weeks ago so for it to just kick in like this is horrible and very disconcerting

Could I possibly recommend CBT counselling? I’ve OCD, suffered crippling anxiety most of my life. I started telephone sessions a couple of months ago (which basically gives you the tools to help yourself stop feeling like this). I really can’t recommend it enough, it’s started to change my life

Thanks BoggledBudgie (love that name )

I had a session of CBT counselling around 8 years ago when I was at my absolute worst and it did help at the time. I don't think I am 'bad enough' to see about getting more to be honest. I'm hoping this is just a one-off. It is a great idea though and I would recommend it to others, if they are able to access it

@BoggledBudgie Do you have to pay for telephone counselling and would you recommend the service you used?

@totallyyesno The service I’m using is £25/hour, with each session lasting an hour (counsellor is fully qualified, been working as one for over 20 years and normally offers face to face appointments but due to the pandemic it’s currently phone calls). I’d highly recommend it, I was never brave enough for face to face appointments so telephone ones gave me the courage to start. Once I’d built up a bit of a relationship with her we switched to video meetings which I’m finding more helpful now as it’s not just an invisible stranger I’m talking to (though to start with I definitely needed an invisible stranger). I think there are free to use services on the NHS but your experience may vary from area to area. As a whole though I’d honestly recommend telephone counselling to anyone who was looking for some help and support. I’m less anxious, my OCD is mostly under control, when I feel on the verge of a panic attack or if I get an attack I’m able to quickly calm myself down and don’t spend the rest of the day feeling that shakey sicky off way that I used to. I’ve a bit more confidence, I feel stronger as a person and although the past and all the pain I’ve been through isn’t magically away it’s not currently consuming my life. I don’t feel stagnant anymore, I’m looking forward to the future and for the first time in my life I feel like I know what I want and need.

I will say though, I had to reach rock bottom mentally and emotionally first. You’ve got to want to help yourself and you’ve got to be prepared for you to feel a bit worse before you start feeling better. Stopping and starting sessions is ok, so long as you persist with the same person and are open about struggling your counsellor will be able to support you through it and take it at your own pace. And be prepared for being more open with them than you’ve ever been with anyone. It’ll be emotional but it’s well worth it

@BoggledBudgie Thanks, that sounds great. How do you know whether they are qualified or not, though? Is there a national register or something where I could find a person?

@totallyyesno

www.bacp.co.uk/search/therapists?UserLocation=&q=telephone&LocationQuery=&Location=Microsoft.Spatial.GeographyPointImplementation&FoundLocation=&SortOrder=0&Distance=10

Sorry don’t know how to do neat links, but this is for the British association of counsellors. They’ll have their qualifications and prices listed too, I think price varies from area to area and also between counsellors within each area. The most expensive ones aren’t always the better ones though. They’ve got biographies stating what kind of therapy they do, how long they’ve been doing it for etc which I found quite helpful when picking one (as well as profile pictures, always helps to see who you want to talk to!)

Thank you!!

No problem, hope you’re able to find someone that’s a good fit for you!

Yes I get this a lot.
Don't understand it as I'm relaxed about to fall asleep.

I've suffered panic attacks for years,along side anxiety have not had any through the day in a good few years but still get the dreaded night time ones.