4am panic attacks

[beadystar]

Hi. I’ve been having a problem with waking at 4am with panic attack symptoms. It feels like a rolling dread with rapid heartrate. This began over the summer with a devastating breakup where I could barely sleep at all, but I think it is also age related. I am nearly 43. I can breathe my way out of the worst of it and try to stay in bed but I don’t get back to sleep. I am nearly 43. I don’t have any health conditions otherwise. I am so tired and emotional from this. Does anyone have experience of overcoming this?

Bump

I would go to see your GP. Your body has essentially trained itself into this cycle (you’re probably spiking cortisol around this time) and you need help to interrupt that cycle. Help could be anything from a different sleep routine, talking therapy to address the underlying cause, sleeping tablets or even HRT if you’re perimenopausal. Good luck!

Yes I’ve had this still do from time to time.
I’ve had panic disorder, and am at a point now I can mentally talk myself down from it.
If I wake up panicking most of the times, I work on Claire weekes method - books on Amazon but also old video on YouTube which are very helpful.
Accepting the feeling and generally nod back off.
But getting up and out of bed, can shift the feeling. Make a hot drink ( not caffeine) just makes it worse.
Realise you’ve got yourself into a pattern, it’s not about having them, it’s about your reaction. Accepting the feeling and not adding more what ifs (more adrenaline) and they gradually fade.
Yes it’s horrible and I understand do check out Claire weekes it does help x