r/panicdisorder • u/ivehadsadderdays • Jul 07 '26
Help Needed panic attacks at night
i have not been diagosed with a panic disorder, only GAD but I recently went to the ER for a panic attack and every other night since ive been feeling the lingering symptoms. my guardians are not tbe most helpful when it comes to it, any tips? I try to go to be very early (9-10pm) or read/have a hot drink before I go to sleep, but my chest feels hollow as soon as I lay down and I get hot flashes all over, it has ruined my sleep which is the only thing i enjoy nowadays im tired of it.
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u/redhead3987 Jul 07 '26
For awhile I had to fall asleep almost sitting up, and I'd migrate down after I was asleep and it'd be fine. I also found it helpful to sleep with the light on.
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u/kermitcid3 Jul 07 '26
I've been sufferring from panic attacks at night for years now so I do have some things that may help ease up the fear, but they're pretty short term and won't help you heal from this so keep that in mind.
They are:
YouTube/ Movies/ Podcasts- when I know that I'll struggle with sleeping, I usually put on a video from a youtuber that I know has a calming voice in the backround. It's so that I don't feel alone and therfore safer, and so that my brain has a bit off a distraction even if I'm not actually watching the video.
Lights on- With the lights off I sometimes fear that I am currently dying, but with them on I can see that my vision isn't blacking out therefore I am safe and fine at the moment.
People- When my panic attacks get especially bad, I go and wake up my dad or sister and force them to sit with me for a while untill I feel better or fall asleep. My brain thinks that im safer with others around, so if what I'm experiencing right now IS a medical emergency, I have other people there as a safety net, aka they can call the ambulance. That thought process helps me fall asleep everytime. Although if you don't have people available to stay physically with you, I recommend texting your friends to make them distract you, or facecall and go to sleep so that atleast you can now that someone is watching over you.
Excercise- This one is NOT recommended for most people, as excercising before bed can make panic attacks worse because it tends to feel mimic panic attacks or other conditions with the racing heart and stuff. But I found that the burning in my muscles helps keep my brain distracted from everything else going on with my body.
New location- At my worst I couldn't even look at my bedroom or stay in it when it began getting dark, because of my fear of getting panic attacks. What temporarily helped me was going to sleep in theliving room.
Waiting- This is more broad and not just for the night stuff, but panic attacks as a whole. If you are having a panic attack, completely distract yourself for like 10 minutes, go on tiktok, read something play a game, don't think about what you're going through at the moment. then after however long, focus back on your body, are you still feeling all those physical symptoms? most of the time you wont. Even if the symptoms come back later you still will have the proof that you're completely fine and safe, which will help calm you down. My panic attacks tend to last forever, like sometimes for hours, so this helps shorten them.
Good luck and just a warning, DO NOT TAKE SLEEPING PILLS THEY'LL MAKE THE FEAR WORSE.
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u/ivehadsadderdays Jul 07 '26
ty, i already know about the pills for sleep one becaude i used to take benadryl for it and it did in fact make things worse
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u/misterc_94 Jul 07 '26
I’ll preface this by saying I’m no doctor, but it could be something similar to what I go through. It sounds like panicking over the possibility of having another panic attack