To ask for coping methods for nighttime panic attacks

[Eaglesandbeagles]

Posting here for traffic really but I went back to work in September and have felt much better in general. I haven't had a panic attack in months. I've had therapy and I feel like nothing could really explain why this keeps happening. Last night I was kept awake by the most horrendous feeling. It felt like my chest was being crushed, I was going to be sick and my head was going to explode. I couldn't stop crying and the feeling lasted for hours. I felt guilty but I had to wake up DP for a cuddle and it helped a little but didn't get rid of it completely.
I have a feeling it was down to my boss calling me in for a meeting this week. I have no idea why but I'm scared it isn't good. I don't think I've done anything wrong but story of my life things always get difficult when I think it's going great. The therapy I have (CBT) didn't really stop the panic attacks at all.
I'm scared this lack of control over them means I will need medication and this may affect my ability to work. I have felt so much better since being back at work and we really need the money.

I know exactly how you feel.

Nothing works, apart from sleeping tablets but my gp will not give me any more.

I Have propanol that I use occasionally when a panic attack at night overwhelms me. Doesn't affect my functioning, just slows my heart rate down and helps me get control again.

Thank you both. I was given sleeping tablets but they just didn't work at all for me.
Propanol sounds like it might be worth a try. I guess I'd have to speak to my GP again and find out what options there are to stop this.

Another vote for propranolol here too - it takes a while to work but is very effective. I feel for you, OP: waking up with a panic attack is awful

Apart from that, medication might help: my panic attacks are very much a side issue to depression, but I've found since adding mirtazapine in to the other drugs I'm taking, I very rarely have them anymore.

I find exercise works for me after a stressful day. Just heading out for a jog or whatever. My theory is it burns off the adrenalin and relaxes me so I don't wake, heart pounding, at 3am.

I had these at night, it's horrible isn't it. I can't take beta blockers as asthmatic. I can stave them off now by keeping lying down (it's tempting to sit up in an attempt to breathe but this increases your heart rate) and they distracting myself by counting down from 100 subtracting a random number (so I concentrate on the maths). You could recite countries of the world - whatever works! It honestly worked for me. I read a great book called 'understanding anxiety'.

There is a website called No Panic that has an embedded mp3 of a a lady with a lovely soothing voice talking you down from the panic attack, i found it invaluable when i was having them all the time.

Thanks everyone. I will certainly try all these suggestions (or ask the GP about the medications you've suggested). I found a woman on YouTube who would help you get to sleep with meditation videos (you just had to listen to her and do some breathing exercises at the beginning). I think I might try that sort of thing again until I can speak to my doctor tomorrow.
It really has hit out of nowhere.
I really feel for all of you who have struggled with this too and am very grateful for your support. It really is dreadful and terrifying. I didn't realise my own brain could physically hurt me like that until recent years. When I first started getting them I thought I was having some sort of heart attack. I really wish I knew why this happened so that I could at least try and stop it in the first place.

Some things which help me:
Exercise so I am genuinely tired out
Small snack, protein based, just before I go to bed
Breathing exercises (in for 5 out for 9 or whatever numbers work for you)- meditation also sounds good
Getting up and writing down what is worrying me and promising I will look at it in the morning
Sitting with my sleeping children and concentrating on their breaths
Cooling flannel (cold water wrung out) on the forehead, if nothing else it stops the tossing and turning

I am glad that being back at work is going well and hope you feel better tonight.

Propanalol (or however you spell it!) has really helped me with work based anxiety. No side effects for me (though obviously this differs) and you can just take as and when you need it rather than daily etc

I used to get these when I was depressed but I would distract myself with an audio book and ear plugs while doing breathing exercises. Sounds simple but it forces you to focus on something else even if you're not really listening to the story.

I was given Zopiclone (sleeping tablet) which I didn't find helpful but was then given Promethazine which is actually an antihistamine and this did help, not too much of a hangover in the morning either. I also found playing Angry Birds or some other mindless, repetitive game would help to distract me from feelings of anxiety at night. Also, audiobooks. Eventually though I was put on Citalopram alongside CBT which both helped enormously

Defo propanolol. Takes the edge of mine and I only take the lowest dose. Perfect if you only get attacks every so often.

Beta blockers made me more anxious as I could feel my heart slowing down. I'm on citalopram and it's given me my life back.