Anxiety Attacks At Night? Posted: 05-07-07 09:51am
Every night I keep waking up at like 4am
because I been having dreams that cause me
to have an anxiety attack, when I wake up
my heart is also beating fast which makes
uncomfortable to get back to sleep. I dont
want to resort to a psychologist and
definatly do not want meds. I have been on
several diff anti-depressants and dont
want any more ( zoloft, lexapro, and xanax
are the meds I've taken before) . I was
just wondering is anyone going through
this and what are you doing to make it
better without meds or a doctor? Any ideas
would be very appreciated.
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johnR
Experienced User , Rather EHEALTHy
Joined: 20 May 2006 Posts: 229
Posted: 05-12-07 13:37pm
Panic attacks are generally caused by how
you improperly process thoughts often in
regards to a physical sensation and this
often happens during sleep. I would
encourage you to look into learning cbt
coping strategies. Cbt is great for panic
anxiety and depression but you have to do
the exercises everyday so it does take a
lot of work and self discipline. It is
self-help so you can do it on your own if
you are willing to work at the exercises
like the tea form. I still do the tea form
exercise that I learned in the book by sam
obitz daily and the thought processes that
eliminate panic and anxiety do become
ingrained over time but you have to do the
tea forms everyday!
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florenciana
New User, Becoming EHEALTHy
Joined: 03 May 2007 Posts: 11
the Power Is In You to Help Yourself Get Better!!!! Posted: 05-14-07 14:09pm
Hi!!!
How ya doing?
I know all about anxiety, panic attacks
and what not, because I've been suffering
from these awful conditions for the last
1o years!!! I've had to endure so many
things, so many people disregarding my
feelings and my fears, not to mention the
horrible feelings that accompany
anxiety!!! But let me tell you, you have
nothing to worry about because even though
it feels bad to have such feelings, and to
feel so out of sync, the truth of the
matter is that there is help and there are
a few things that you can do to help
yourself!!! I have to clarify though, that
I am not a professional doctor or
anything, and so you should take my advice
as just advice...if you don't feel better,
then it's best that you consult with your
Doctor!!!! And if he has to prescribe
medication for you, don't be afraid to
take them!!! Anyways, the following is an
exercise that I practice every night
before I go to bed. It helps me go to
sleep quickly and it helps me get a good
night sleep:
First, lay on your bed. Get yourself all
comfy and what not, because you will fall
asleep after you're done with this
exercise! Make sure that your room is dark
and quiet and that you will not be
disturbed at all. Okay, once you're
settled, close your eyes. Put your hand on
your tummy and feel it rise as you breath,
and feel it come down as you exhale!
During this exercise you are going to
focus your attention on your breathing.
Feel the air flow through your nostril,
and feel it as it leaves your nose! Do
this for a couple of minutes!!!
Now to relax you while you're having a
panic attack or when you feel upset, angry
or depressed, do the following:
Get comfortable and in a quiet place. Take
a deep breath to a count of 4, hold it to
a count of 7, and breath out to a count of
8. Do this for no longer than 15 minutes.
Believe me when you're done, you're going
to feel so much better and you will not be
that anxious anymore!!! It takes practice
and patience, but the breathing exercises
do work! They've worked for me, and I'm
pretty sure that they will work for
you!!!!
Best of luck, and take care!
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johnR
Experienced User , Rather EHEALTHy
Joined: 20 May 2006 Posts: 229
Posted: 05-16-07 12:17pm
Breathing exercises will definitely help
and anything that helps you relax is good
but if you want to eliminate them you need
to get at the root of them which is your
inaccurate way of thinking and
overreacting that sets the panic cycle in
motion. Most cbt groups last 12-20 weeks
and it is astounding how well that they
work in that short of time if you put the
effort into the exercises.
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Ebabe14
New User, Becoming EHEALTHy
Joined: 14 May 2007 Posts: 21 Location: Phoenix
Anxiety Recommendations, No Meds Posted: 05-18-07 02:47am
Diet. Treatment of anxiety may center on
developing general healthy dietary
guidelines, in addition to making some key
adjustments in your relationship with
food.
Dietary recommendations for anxiety
include:
* Choose high-quality, organic,
hormone- and antibiotic-free
“grass-fed” meats.
* Increase your omega-3 essential
fatty acids by selecting flax seed,
wild-caught salmon, minimal-mercury
albacore tuna, fish oil, avocados, and
sprouted walnuts.
* Add plenty of dark-green leafy,
organic vegetables to your diet.
* Add healthy saturated fats to your
diet, such as organic virgin coconut oil.
* Eat complex carbohydrates that
digest slowly and gradually increase blood
sugar levels, such as asparagus, spinach,
sweet potatoes, squash, and raw apples.
* Add nutrient-dense, sprouted nuts
and seeds to your diet.
* Choose organic, cage-free eggs.
* Choose dairy items that have live,
active cultures (probiotics), such as
organic, unpasteurized yogurt and kefir
(as long as you’re not allergic to
dairy).
* Drink purified water throughout the
day.
Foods to AVOID include:
* All stimulants:
o Limited caffeine from coffee,
tea, and caffeinated sodas – Caffeine
can interfere with healthy sleep patterns,
especially when taken in the evening
hours.
o Tobacco products –
Cigarettes contain over 4,000 chemicals,
many of which cause anxiety and disrupt
sleep.
o Stimulant drugs – Some
over-the-counter and prescription
medications may contain caffeine. Side
effects of some medications include
anxiety, insomnia, and restlessness. If
you are taking medications, consult your
pharmacist about anxiety as a possible
side effect. Also, stimulant recreational
drugs or “uppers” such as cocaine
increase anxiety and can produce panic
attacks.
* Sweetened fruit juices, since they
spike blood sugar levels too rapidly –
Opt for whole fruit instead to benefit
from its healthy fiber.
* Limited intake of fruits that have a
high glycemic index such as apricots,
raisins, banana, papaya, and mango.
* All products containing refined
sugar and artificial sweeteners such as
aspartame, Splenda®, etc. Choose a
natural sweetener like Xylosweet instead.
* All simple or refined carbohydrates
(white bread, pasta, cookies, cakes,
crackers, etc.) – Read more about good
carbs and bad carbs.
* Alcoholic beverages in excess since
they interfere with normal sleep patterns
* Carbonated soft drinks that cause
blood pH levels to become acidic
* Bottom crawlers, such as oysters,
clams, and lobster, that may contain toxic
levels of mercury
* Deep-sea fish such as tuna,
mackerel, and swordfish, that may contain
toxic levels of mercury. Choose
minimal-mercury albacore tuna instead.
* Farm-raised fish that contain PCBs
and not enough omega-3 essential fatty
acids, due to their land-based diets.
Choose wild-caught salmon instead.
* Sodium nitrite found in processed
foods such as hot dogs, lunch meats, and
bacon
* Monosodium glutamate (MSG) found in
many foods as a flavor enhancer
* Hydrogenated or partially
hydrogenated oils (trans fats) found in
many processed foods, deep-fried foods,
fast foods, and junk food – Read more
about good fats and bad fats.
Exercise. Regular exercise can help to
relieve stress, tension, and anxiety by
increasing blood flow to the brain,
releasing hormones, stimulating the
nervous system, and increasing levels of
morphine-like substances found in the body
(such as beta-endorphin) that can have a
positive effect on mood. Also, expelling
your excess negative emotions and
adrenaline through physical activity can
aid in producing a more relaxed, calm
state from which to deal with the issues
and conflicts that may be causing your
anxiety.
Other tips for anxiety sufferers. If you
have “silver” dental fillings, get an
evaluation from a mercury-free dentist who
specializes in the safe removal of mercury
amalgam fillings. Mercury is a neurotoxin
that damages and impairs neurotransmitters
in the brain and can cause symptoms of
anxiety.
If you need help covering the costs of
getting your "silver" fillings removed
safely, the unapproved advertising spam
Foundation may be able to assist you.
From -- unapproved advertising
spam.com/articles/anxiety-dietary.html
Here are some supplements listed as well:
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I have tried working the diet and it has
seemed to help. I also have been doing
LOTS of meditation. That has helped
tremendously, teaches you to stay in the
moment, worries of yesterday and tomorrow
melt away, feel better and better the more
I do it.
GOOD LUCK!!!
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cece7
Experienced User , Rather EHEALTHy
Joined: 17 Feb 2007 Posts: 134
Posted: 05-22-07 13:04pm
Cbt is what worked for me as well. If you
work at countering your thoughts in the
tea form you will start to feel better
soon after you get the hang of doing them.
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davido757
New User, Becoming EHEALTHy
Joined: 07 Mar 2007 Posts: 13 Location: Spain
Control Your Breathing And You Control the Panic Posted: 05-23-07 03:58am
Of course it would be great to get to the
bottom of it and discover the cause of
your panic attacks. But I can tell you it
takes time and some people never find the
answer. I never did.
So do look for the cause but in the
meantime I'm a big believer in dealing
with the symptoms. As you described, panic
attacks almost always come along with a
racing heart and breathing problems. The
circulatory and respiratory systems are
closely linked: control your breathing and
you control the panic attack.
The problem is that common breathing
instructions are usually wrong or
inappropriate. During a panic attack is
not the right time to learn breathing
control. In fact, it can even make it
worse.
Check out the Breatheasy System. It's
designed to lower blood pressure but all
these things are related. It works wonders
for panic attacks. Breatheasy is an audio
program that combines slow breathing with
relaxing music. You do a 15 mintute track
once a day. This decreases your general
levels of anxiety. You also internalize
the breathing method. Then you're prepared
for a panic attack. You not only have slow
breathing available but it puts you in
touch with the deep relaxation you get
using the tracks.
But the best thing is that you can even
use the program for on-the-spot relief.
Just put in a CD or use an mp3 player and
it will quickly regulate your breathing,
relax you and calm your heart. You'll be
back to sleep in no time.
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johnR
Experienced User , Rather EHEALTHy
Joined: 20 May 2006 Posts: 229
Posted: 06-01-07 13:00pm
Butterfly have you tried any of our
suggestions yet?
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cece7
Experienced User , Rather EHEALTHy
Joined: 17 Feb 2007 Posts: 134
Posted: 08-16-07 16:52pm
How's everything going butterfly blue? I
hope you have made some progress.
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johnR
Experienced User , Rather EHEALTHy
Joined: 20 May 2006 Posts: 229
Posted: 09-20-07 13:07pm
There must be more positive stories? So
come on and join in and share them
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CarolDiane
Moderator
Joined: 23 Sep 2007 Posts: 2393 Location: ,
Thanks: 111
Thanked:156
Posted: 09-25-07 02:58am
Good Motto to follow:
TODAY IS THE DAY YOU WORRIED ABOUT
YESTERDAY. One day at a time hold true for
many illnesses.
MsSky
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cece7
Experienced User , Rather EHEALTHy
Joined: 17 Feb 2007 Posts: 134
Posted: 09-30-07 11:32am
Excellent advice MsSky It took me
forever to realize this and then when I
learned how to counter my thought in a tea
form that taught me how to live in the
present and get out of that trap of
worrying about the future and ruin the
present.
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johnR
Experienced User , Rather EHEALTHy
Joined: 20 May 2006 Posts: 229
Posted: 10-08-07 12:14pm
I am in total agreement with MsSky and
Cece. Cbt and the tea forms are what
helped me learn to live in the present and
get out of my anxiety cycle of worrying
about the past and future and missing out
on all the good things in the present
because of that horribly bad habit!
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cece7
Experienced User , Rather EHEALTHy
Joined: 17 Feb 2007 Posts: 134
Posted: 10-27-07 20:29pm
Thanks. It's a shame that more people are
not aware of cbt.
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CarolDiane
Moderator
Joined: 23 Sep 2007 Posts: 2393 Location: ,
Thanks: 111
Thanked:156
It Sure Has Helped Me! Posted: 10-28-07 08:38am
Actually, I went on my computer to word
pad and in large letters I typed out that
exact statement and I framed it. I put it
in my livingroom where I can see it
everday as a reminder. You might want to
do that yourself. I really helps to see it
in words everyday. I wrote mine in the
color Royal Blue. Blue is a relaxing color
in all cases.
Glad I was able to help. I am here if I
can be of any help. I don't know
everything but, enough to get by.
Carrie
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johnR
Experienced User , Rather EHEALTHy
Joined: 20 May 2006 Posts: 229
Posted: 11-14-07 16:09pm
cece7
wrote:
Thanks. It's a shame that
more people are not aware of
cbt.
At least we are sharing what we know about
cbt and hopefully helping a few others
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johnR
Experienced User , Rather EHEALTHy
Joined: 20 May 2006 Posts: 229
Re: It Sure Has Helped Me! Posted: 11-14-07 16:10pm
MsSky
wrote:
I don't know everything
but, enough to get by.
Carrie
I love that line and would say it applies
to me as well
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CarolDiane
Moderator
Joined: 23 Sep 2007 Posts: 2393 Location: ,
Thanks: 111
Thanked:156
Posted: 11-14-07 16:22pm
Another good one I learned very similar to
one above is to lay down on you bed, close
you eyes. Relax of course. Then that a
nice long easy breath through you nose and
then slowly let it out through your lips (
like you were blowing out a candle, only
slower) but make sure that the breath you
blow out is longer then the one you take
in. This will empty you lungs of most of
the carbon Dioxide.
Very relaxing indeed and it helps clean
out your lungs if you are a smoker too.
Carrie
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Young One
New User, Becoming EHEALTHy
Joined: 18 Nov 2007 Posts: 13 Location: Georgia, Atlanta
Posted: 11-18-07 15:36pm
I had anxiety when I was 12. It's mental,
and medicine isn't the answer. I would go
to a therapist about it. Get your mind off
of it. Watch TV, just don't think about
anything bad, and it will soon go
away(though it may come back at times).
Mine went away after a couple months of
just getting my mind off of it. Try doing
that. Maybe it can help some. And try
thinking that it's all in your mind, like
a dream that can't hurt you. Maybe that
will help.
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johnR
Experienced User , Rather EHEALTHy
Joined: 20 May 2006 Posts: 229
Posted: 11-21-07 15:18pm
Good advice on the breathing. I would
avoid distraction as that is only a
temporary form of relief but try and learn
to counter and eliminate the thoughts
instead so they do not return.
It took me
forever to realize this and then when I
learned how to counter my thought in a tea
form that taught me how to live in the
present and get out of that trap of
worrying about the future and ruin the
present.
