If you’ve never had nocturnal panic attacks, you’re lucky! I’m one that believes that waking up from “dream” panic attacks are far worse than morning panic attacks. Nonetheless, I have experienced more “dream” panic attacks than morning ones.

Triggers for panic attacks can include over breathing, long periods of stress, activities that lead to intense physical reactions (for example exercise, excessive coffee drinking) and physical changes occurring after illness or a sudden change of environment.

“Life is like riding a bicycle. To keep your balance, you must keep moving.” — Albert Einstein

Panic Attack Causes

It’s not known what causes “dream” panic attacks or panic disorder, but these factors may play a role:

• Genetics
• Major stress
• Temperament that is more sensitive to stress or prone to negative emotions
• Certain changes in the way parts of your brain function

“Dream” panic attacks may come on suddenly and without warning at first, but over time, they’re usually triggered by certain situations. Factors that may increase the risk of developing panic attacks or panic disorder include:

• Family history of panic attacks or panic disorder
• Major life stress, such as the death or serious illness of a loved one
• A traumatic event, such as sexual assault or a serious accident
• Major changes in your life, such as a divorce or the addition of a baby
• Smoking or excessive caffeine intake
• History of childhood physical or sexual abuse

“You never really learn much from hearing yourself speak.” ― George Clooney

Panic Attack Out of Nowhere

Have you recently felt that you have had a “dream” panic attack for no reason? Do you get panic attacks and can’t understand why they happen?

The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) groups panic attacks into two categories – expected or unexpected. If you feel as though you have had a panic attack for no reason, it is likely that you have experienced one that would be considered unexpected.

Panic attacks are typically experienced as a result of misinterpreting physical symptoms of anxiety. Heart palpitations may be mistaken for symptoms of a heart attack, breathlessness or feeling faint may be taken as a sign that a person is collapsing or dying, and the racing thoughts can lead a person to think that they are losing control of their mind.

These misinterpretations – which a person may be unaware that they are doing – can trigger a panic attack, which seems to appear out of the blue.

“Don’t settle for what life gives you; make life better and build something.” — Ashton Kutcher

Silent Panic Attacks

A silent panic attack includes internal symptoms like fear of loss of control, chest pain, shaking, dizziness, difficulty breathing, increased heart rate, lightheadedness, numbness of extremities, nausea, feelings of detachment, and/or hot flashes. They are a manifestation of anxiety characterized by internal symptoms like dread and dissociation without demonstrating external symptoms.

“Silent anxiety attacks, or ‘quiet’ panic attacks as they’re often called, are a less visible but equally distressing form of anxiety,” says Dr. Ryan Sultan, a psychiatrist and professor of clinical psychiatry at Columbia University. “Unlike the stereotypical depiction of panic attacks involving hyperventilation, heart palpitations, chest pain or other observable symptoms, silent anxiety attacks often manifest as a quiet, internal struggle.”

A silent anxiety attack means you look completely at ease, but are actually wrestling with anxiety throughout your body and mind. Inside you feel a sea of distress, dissociating from the world around you. Yet, the space you occupy and the people around you are entirely unaware of your anxiety. “The interesting aspect of silent anxiety attacks is that if you’re experiencing one, you might appear entirely composed on the outside, while internally you’re grappling with high levels of anxiety,” says Dr. Raffaello Antonino, a psychologist and founder of Therapy Central and a senior lecturer of counseling psychology at London Metropolitan University.

“Life is not a problem to be solved, but a reality to be experienced.”– Soren Kierkegaard

Borderline Panic Attack

Ways to Manage Panic Attacks Using Your Five Senses in Borderline:

• Using a soothing fragrance
• Finding a visual focus
• Self-soothing with flavor (but not comfort food)
• Touch and being touched
• Listening to every sound
• The five senses used together can manage a panic attack for borderlines.

Anxiety and panic attacks can be manifested through shallow and rapid breathing, crying, a racing heart, feelings of physical numbness in the hands or face, stomachaches, sudden headaches, and other symptoms. Other people become very quiet or are completely silent when they are panicked. People who are experiencing anxiety may shut down and might even dissociate—a way for individuals to emotionally protect themselves during emergencies (such as natural disasters or accidents) or during those moments when emotions and thoughts may become completely overwhelming.

“We are here to add what we can to life, not to get what we can from life.”-William Osler

Full Blown Panic Attack

“Full blown” dream panic attacks involve four or more symptoms such as:

• Accelerated heart rate or palpitations
• Shortness of breath or hyperventilation
• Sweating
• Shaking
• Numbness
• Chest pain
• Dizziness or light-headedness
• Nausea
• Choking sensation
• Intense fear that something bad is going to happen (e.g. death)

“Life is what happens when you’re busy making other plans.” — John Lennon

Magnesium For Panic Attacks

Panic attacks usually last between five and 20 minutes, but some patients report their symptoms lasting for around one hour.

If you’re feeling anxious, panicky or tense

You could:

• Make yourself a hot drink and drink it slowly, noticing the taste and smell, the shape of the mug and its weight in your hand
• Take 10 deep breaths, counting each one out loud
• Write down everything you can think of about where you are right now, such as the time, date, colour of the walls and the furniture in the room
• Take a warm bath or shower – this can help change your mood by creating a soothing atmosphere and a distracting physical sensation

The good news is that some studies (study links, a and b) have identified how magnesium may ease certain symptoms of stress and anxiety. Here are the facts:

• Magnesium may help to control the chemical messengers (neurotransmitters) in the brain, resulting in a calming effect on the body.
• Magnesium may help to manage your stress response system and cortisol levels. Low levels of magnesium in the body can increase stress, and high levels of physical or mental stress can lower magnesium.
• One of the body’s reactions to stress and anxiety is muscle tension. Magnesium is an essential nutrient for muscle function and helps muscle tissue to relax. A deficiency in magnesium can increase muscle tension and cramps.
• Magnesium may help with your sleep quality by regulating the neurotransmitter GABA that’s important for sleep. The effect that magnesium has on reducing muscular tension and nervous system regulation may also contribute to a better night’s sleep.

“Many of life’s failures are people who did not realize how close they were to success when they gave up.” -Thomas A. Edison

Conclusion

I hate it when I get a panic attack while I’m trying to fall asleep. I might as well stay up for the rest of the night because when I have an attack, I can’t sleep. Or how about if you have a “dream” panic attack after a nightmare? Some how the nightmares seem so real and then you have an attack, waking yourself up.

Also, I was reading that magnesium is good for anxiety. I tried it once before, but I think I was taking too much of it each day . Therefore, I was having bad side effects from it. I’m going to try it again, only with a smaller dosage.

I don’t think I’ve ever had a silent panic attack. If you did, you must be good at hiding the symptoms. When I think of panic attacks, I think of it as being visually noticeable. You’re gasping for air, shaking, and your eyes are about to pop out of your head. Moreover, you’re feeling panicky and upset. If any of you have ever had a silent panic attack, let me know (I’d like to know more). That’s going to do it for me. I hope you enjoyed this post and if you have any questions or comments, please feel free to leave comments. Until next time…

Articles

-Panic Attack

https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/panic-attack

-Panic Disorder: When Fear Overwhelms

https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms

-13 Ways to Stop a Panic Attack

https://www.cchwyo.org/news/2022/june/13-ways-to-stop-a-panic-attack/

Have a Good One,

Cindee Murphy, One Voice – Unstoppable

“Go confidently in the direction of your dreams! Live the life you’ve imagined.” –Henry David Thoreau