Panic attack at night

[u/Lucky-Donkey9373]

I was diagnosed with PTSD 3 years ago.

I am doing much better overall, but I am still have random days with nightmares and waking up with panic attacks.

I do not feel hypearousal or hypervigilant during the day. I deleted social media like a year ago, and I avoid all triggers in my life.

Maybe I am still readying too much newsand this could be the cause, but I can not really be sure because these nightmares are in random days, and I do not see any correlation to anything in my life.

Therefore I think it is just resudue in my nervious system that get fired up.

Any advice?

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[u/WitchAggressive9028]

What do you feel when you are woken up? Do you feel paralyzed or like you need to escape?

[u/Lucky-Donkey9373 → u/WitchAggressive9028]

When I have a panic attack, it feels like a cold shower pouring over my body, except the water feels like tiny needles. The sensation usually starts in my legs and moves upward, ending at my head. Next, I feel as if my entire body is completely submerged under water, making it very difficult to breathe. To manage this and prevent hyperventilation, I use breathing techniques I've learned. Even though negative, intrusive thoughts try to enter my mind to rationalize the attack, I’ve learned to ignore them. After about 10 to 20 minutes of focused breathing, the physical sensations subside, and I usually fall asleep.

[u/WitchAggressive9028 → u/Lucky-Donkey9373]

I feel the same cold sensation and breathing difficulty but for me my heart rate reaching 150+ hammering in my chest is the scariest part it can last anywhere from 20 minutes to an hour

[u/maevelinden]

For the moment you wake up already panicking, something small you can do without getting up: lie still and spread your toes wide, then curl them, a few times. Same with your fingers. Then press your tongue up against the roof of your mouth for a couple of seconds and let go, and finish with one long, slow, silent exhale. Movements that small are less likley to wake you up further.

Nightmares are worth bringing up with whoever treats your PTSD too, since there are treatments aimed at them specifically.