subject: Which Natural Alternatives Aid In Coping With Panic Attacks? [print this page] Fear of going to sleep can make coping with panic attacks in the night time more problematic. Worry of not being able to sleep, the build of anxiousness and feelings of dread can trigger and fuel attacks. When a person has experienced a night episode, it's difficult to not fear of another attack. Night episodes are terrifying and unsettling for a person's psyche.
Negative associations with the bedroom often develop after an attack. To go to bed causes fear and thoughts of worry. They lie in anxiousness, worried about another dreaded attack. This reflects in studies showing that a large proportion of panic disorder sufferers have insomnia.
There are a number of strategies for coping with panic attacks. Firstly, the sufferer needs to change habits and thoughts about sleep. Make the bedroom a cozy and comfortable place to sleep in. Thoughts of having an anxiety attack need to be replaced by thoughts of deep refreshing sleep. Get into a positive frame of mind and follow a sleep routine.
To help ease nerves, you might want to consider a herbal sleep aid to get you to sleep. Avoid watching violence, action, horror or anything that will put you at unease before sleep. TV and surfing the Internet can be highly stimulating for the body and mind.
Simply smiling and laughing can release natural opiates and endorphins into the body making you feel more relaxed. Make sure you get a good dose of laughter everyday; read something funny, tell a joke or watch a comedy. A hot relaxing bath, a massage or a short nap can help reinvigorate and relax oneself. Slow breathing exercises is great for getting the mind and body in a relaxed state for bed.
Possible triggers of panic attacks such as caffeine and alcohol should be avoided at least a few hours from bedtime. Avoid eating heavy meals close to bedtime and sugary snacks. Herbal beverages which are caffeine-free can be drunk before sleep. Hot milk contains a sleep enhancing compound that can aid sleep.
Make yourself tired and a reason for sleep. Engage in exercise and mentally stimulating activities in the day. Exercise is also good for expelling stress hormones and relaxing muscles. Applying yourself mentally is a good distraction from worry and also a chance to expand your horizons.
Breathing exercises can help develop and strengthen your lungs and give you more control. Learning to breathe deeply and utilize the lungs is an excellent way of coping with panic attacks. Since in 50% of attacks hyperventilation occurs, learning to take control of breath can prevent full blown episodes. Progressive relaxation is also beneficial to ease away muscle tension and calm the mind.
Find an expert to help you in coping with panic attacks and anxiety. If an attack occurs, try and remember to breathe, and remember that they are merely sensations. Switch on the bedside light and focus on your breath. Let yourself naturally calm down and don't fight the sensations, rather let them pass. If you can't get back to sleep, read something light or meditate. Before you try and sleep again, make sure you're relaxed and ready.
