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advice: help! i keep waking up in a panic

waking up sweating and feeling short of breath can be scary. panic attacks may be the culprit.

by maja begovic

feb 26 2021

3 minute read

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advice: help! i keep waking up in a panic

know the symptoms of a panic attack. getty

dear asking for a friend,

i have never been one to have anxiety, but i am finding that since the pandemic began, i have been feeling much more worried and gloomy. lately, i have been waking up in a sweat, feeling like i can’t breathe. it’s pretty scary. what is this and how do i make it stop?

signed, worried

dear worried,

the pandemic has turned our lives upside down. many of us are living in constant fear of catching the virus or passing it on to our loved ones. some people are newly unemployed or underemployed and worried about putting food on the table. and those who live alone or without family support are feeling more isolated than ever.

covid-19 has increased stress and anxiety, as well as consumption of tobacco, alcohol and other substances, according to a recent report from the u.s. centers for disease control. in the early days of the pandemic, one survey found canadians were four times more likely to report a decline in their mental health since the outbreak. not much has changed since then — we’re still feeling anxious, according to a survey published this month. the latest data show that restrictions also appear to be taking a heavier toll on our mental health than the first wave of lockdowns, nearly a year ago.

stress can disrupt sleep, cause headaches and body pain, worsen existing health conditions, increase feelings of fear and sadness and lead to panic attacks.

“a panic attack is a sudden surge of overwhelming and intense fear, sometimes in response to a known trigger, but usually in the absence of any apparent threat or trigger,” explains aiden ansarian, a registered clinical counsellor at the anxiety relief centre (arc) in b.c.

but it’s not just a feeling of anxiety.

joseph eliezer, a registered psychotherapist, clinical counsellor and author based in b.c, says, “if panic attacks were expressed as a mathematical equation, it would be feeling intensely overwhelmed times 1,000.”

ansarian says that when our sympathetic nervous system, or fight or flight response becomes activated, we experience symptoms such as shortness of breath, increased heart rate, lightheadedness, and an impending sense of doom or terror. the body gets flooded with adrenaline in an effort to help us confront or escape harm.

“for some people, a panic attack can feel like a heart attack or like you’re ‘going crazy,’” ansarian says, especially if it’s the first one they’ve ever had.

he suggests that the best way to calm yourself through a panic attack is to focus on the facts – remind yourself that your body is mistakenly preparing for a threat that isn’t real. take deep breaths with a short inhale through the nose and a long exhale through the mouth – this will engage your rest and relax response. ground yourself with your senses – notice and name some things you can see, hear, and touch as this will shift your attention away from the distressing symptoms until they subside.

“if the panic attack is brought on by a problem you can’t find a solution for, leave it alone and come back to it later,” suggests eliezer. “when you return to it, you’ll likely be able to think about it differently and find new solutions.”

he says that walking in nature, listening to music, doing yoga, hugging your pet, talking to a friend or a therapist and meditating can help lower stress and anxiety.

a healthy lifestyle can help you better manage stress , while some habits — consuming processed foods, caffeine, sugar and alcohol — may exasperate your symptoms . m ove your body through regular exercise and try to prioritize sleep. getting a good night’s rest can also help . o ne study showed that a sleepless night can increase stress by 30 per cent.

if left untreated, panic attacks may become chronic, research suggests . anxiety over having a panic attack may build up, the centre for addiction and mental health says, leading to panic disorder, which is characterized by frequent, unexpectant panic attacks, constantly worrying over having another panic attack, and modifying your behaviour to avoid them.

if you’re feeling more anxious than usual, speak with your family physician about the symptoms you’re experiencing . m en tal health support is also available in your community through organizations such as camh or , in some cases, your employer.

is there something about health that you (or a friend, wink, wink) have always wondered about, but are too embarrassed to ask? send a note to info@healthing.ca. we promise your ‘friend’s’ secret — and identity — is safe with us.

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advice: help! i keep waking up in a panic

waking up sweating and feeling short of breath can be scary. panic attacks may be the culprit.

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