11 PM Panic Attack: What to Do
It’s late at night, the world is quiet, but your mind is racing. Panic attacks can hit when you least expect them. You’re not alone in this experience. Many people feel overwhelmed during the night when they’re supposed to be calming down. The work of therapy continues outside the therapy room, especially in those intense moments. So, what can you do? Let’s explore some practical strategies to help you regain control.
Why Do Panic Attacks Happen?
Understanding the “why” can make the “how” a bit easier.
– Brain Chemistry: Panic attacks often stem from an array of signals in your brain. Stress hormones, like cortisol, surge and heighten your senses, making you feel like there’s a danger when there isn’t.
– Fight or Flight Response: This automatic reaction kicks in, causing quickened heart rates, shortness of breath, and a sense of losing control. It’s just your body’s way of protecting you, though it doesn’t feel that way at the time.
Realizing these responses come from your brain can be reassuring. It’s not just you — it’s science!
How to Tame the Nighttime Waves
When a panic attack strikes at 11 PM, having quick, actionable strategies can make a world of difference. Here are some simple techniques to practice:
1. Grounding Exercises
– Focus on Your Senses: Start with the 5-4-3-2-1 exercise. Identify:
– 5 things you can see
– 4 things you can touch
– 3 things you can hear
– 2 things you can smell
– 1 thing you can taste
This method pulls your attention back to the present.
2. Breathing Techniques
– The 4-7-8 Method: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds. This helps slow your heart rate and brings calm.
3. Reassure Yourself
– Affirmations: Remind yourself that panic is temporary. Say to yourself, “This will pass,” or “I am safe right now.”
4. Get Up and Move
– Shift Your Energy: Sometimes the best thing to do is change your environment. Get up, stretch, or walk around your room. Kai can help you track this energy by suggesting exercises tailored for you in the moment.
5. Connect with Support
– Talk It Out: If you have someone awake whom you trust, share how you’re feeling. Reaching out can remind you that you’re not alone.
Resources to Keep You Grounded
Finding helpful materials can empower you even more. Here are some of my top recommendations:
Books
– “The Anxiety and Phobia Workbook” by Edmund J. Bourne: This book is packed with practical exercises and strategies tailored to combat anxiety.
– “The Feeling Good Handbook” by David D. Burns: A great resource for understanding cognitive therapy fundamentals and applying them.
YouTube Channels
– Therapy in a Nutshell: Easy-to-follow videos that explain psychological concepts and provide practical strategies for managing mental health.
– Kati Morton: A licensed therapist who shares insights on mental wellness, anxiety management, and coping strategies.
By blending these resources with your therapy learnings, you’re crafting a powerful toolkit.
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Panic attacks can feel isolating, but remember that you’re doing the hard work. When you practice these skills, you build resilience and create a buffer for challenging moments. Kai offers gentle reminders and support whenever you need to reinforce those skills in real-time.
Calming Your Mind Between Sessions
Lasting change happens over time. Your therapy sessions equip you with knowledge, but it’s in the moments of panic that your skills shine. If you’re seeking to maintain that momentum between sessions, consistent support can help.
Ready to take a step towards calming those late-night waves? Try using Kai on WhatsApp or Apple Messages to bridge the gap between your therapy sessions. You deserve support that’s there when you need it most.
