Nocturnal panic attacks?

[numberblocks54321]

Hi,

I’m late 30s. I’ve had panic attacks since I was about 10. Sometimes there is a clear trigger (I have emetophobia , for example), other times seemingly out of the blue. I’m autistic which I’m sure in part of it as I can get quite overwhelmed generally.

Have seen countless therapists both NHS and private, tried different medications, have had hypnotherapy etc. Must have spent many many thousands of pounds.

The worst panic attacks are the ones that happen in the night. It’s normally the first half of the night, I’ll be fast asleep and then wake up disorientated… within seconds I’m having a 100mph panic attack. It then takes a long time to wind back down and go back to sleep. These panic attacks have been so disabling that in the past I had a private 24 hour ECG just to rule out any arrhythmias. It seems nothing medical going wrong… just panic ?

Anyone else get this ? Have just had one at 10.30pm having fallen asleep around 9. Ironically I had a really nice day so it’s not as if I went to bed stressed

It sounds like your nervous system is very disregulated. Very common in ASD.

look up vagus nerve exercises to calm nervous system.

and it’s not all hokey. It’s science.

This sounds absolutely ridiculous but what has worked for me when I really couldn't control my breathing was to suck on a lollipop. The chupa chups type.

Maybe it forces you to breathe through your nose. Not a long term solution and might rot your teeth but it did work.

Don't suck too hard though and swallow the damn thing. Hold on tight to the handle!

Also helps with the sicky/gag reflex/dry hawking.

These is all probably things that you have heard before but obviously, cut out all coffee, coca cola, caffeine - even tea.

Although sometimes caffeine can have a weird opposite effect on some people. Listening to binaural beats on headphones could either help or make things worse.

Consider disabling or minimising all things that go bleep, ping or bzz. I have a terrible startle reflex and really don't like that sort of thing.

Find a slightly boring yet interesting podcast to fall asleep to.

I'm the expert, of course, being awake at this silly o'clock but I'm running on Tennessee time at the moment. That's my excuse. Much love x