I get this a lot before I’m going to bed as well. Suddenly I’ll start thinking I’m going to die, then I feel like my heart is racing, etc etc. Start thinking I won’t wake up and then it gets even worse! It’s a vicious cycle once it begins, but you know that.

You need to just tell yourself when it begins “This is just a panic attack. This is just my mind. This is all in my head so I cannot die.”

I know it’s really hard to get this thought process going when you’re in the moment, but you have to force yourself, basically.

Yes, deep breathing makes it worse because you end up taking deep, fast breaths which can make you light headed when you’re not even having a panic attack, let alone when you are.

You should also look into getting help. There’s a source for these panic attacks and you need to figure them out. Once you find why, you can start fixing it.

I’ve been told that if you hold your breath for 10 seconds as soon as you feel the slightest symptoms, it will stop. I know that it’ll be hard and you might feel like you are killing yourself, you are really helping yourself. Good luck!

Set up an appointment at The Dept. of Behavioral Health. They can examine you and get a better diagnosis than anything you might learn online. You need a doctor to examine your symptoms and to diagnose your problem. Then think about medications. I’ve been a client at Mental Health for some years due to a similar problem.
Good luck.

You need help for your panic attacks.

I was the same. One night out of the blue one just hit me. I ended up in hospital and on Valium for 4 months. It’s all to do with depression usually. So what i did was to recognise the symptons (what i mean by that is to start slow breathing when you feel it and concentrate). I then just learned to control it. I know this worked for me as i drive a lot at work and every time i crossed the Dartford Bridge i used to feel an attack coming on. I wanted to drive off the fecking thing just to try and get rid of the feeling.
Now – i still get them. I see them coming. I have cut down on binge drinking (Thursday to Monday) because that brought them on big time, and it is part of my life. But now i control them and they no more control me! Good luck!

It depends, if it’s accompanied by ruminations (recurring negative thought spiral you can’t shake) then you can use a technique called “thought stopping” which works pretty well when done right.

If it’s general anxiety then 1/2 hour of exercise per day can make it much easier for you at night. After a few days of this you will notice real improvement.

I have panic attacks most every day. Sit down and tell yourself, “I’ve been through this before, and I was fine. This is the same, and I’ll be fine.” It always works for me almost instantly. You need to reassure yourself to make it go away.

If you are having panic attacks 4 times a day lasting 4-6 hours, that’s all day long. I don’t understand how you can be sleeping at all? I believe you but it probably just feels that long as they are awful. Go to an ER if you have too, or get in with your Dr. right away to see what is going on. If breathing is making it worse don’t do it. There are several different breathing techniques. Get some help ASAP

if you are having trouble wiht stress panic or anxiety watch this

Dr Jack can help

‘Dudelys’ has some really good answers, definitely cut out caffine. That can get your mind racing when you’re trying to relax. Also, relaxation techniques like telling yourself that “you will be okay”, and that “it won’t last forever” work really well for a lot of people suffering from panic attacks.

You should consider talking with your doctor to see if he or she recommends any form of treatment, panic disorder sucks, but there are ways to cope with it and keep it under control. until then…big, deep breaths, and have faith.