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nightscared
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200620
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unhinged
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i woke up in the twilight before dawn with a panic attack. it took me an hour to fall back asleep
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200621
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epitome of incomprehensibility
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I hate it when that happens :/
I admit, I'm worried about that happening to me tonight. I'm the only person in the building and it's really hot today. Being alone and being physically uncomfortable are both panic attack triggers for me. I know it's unreasonable, but when I'm panicking, I feel like I'll die if I can't talk to anybody.
The best thing I can do in the moment, when I wake up with my heart beating really fast, is put a watch in front of my ear and breathe slowly, eight seconds in and eight seconds out. That usually calms me down enough to think more rationally.
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200621
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unhinged
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i did a similar breathing technique that ive learned in several places now, including from clinical neuroscientists and buddhist teachers also trained as psychologists
count to four on the inhale
count to eight on the exhale
the ratio is what matters
longer exhales physically trigger
the calming nervous system
the panic attack subsided pretty quickly but it took much longer for my sleep to come back
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200622
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e_o_i
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Okay, so I didn't have a panic attack. Knock on wood that I'm getting over the silly fear of staying in a building alone.
But the thing about breathing out more slowly than breathing in helped me feel more relaxed after I woke up last night, my heart beating fast just because of the heat. So yes, thanks.
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200623
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unhinged
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no problem eoi
i know you appreciate nerdiness so if you are curious about the how and the why check out polyvagal theory. it is the scientific basis for the longer exhale. your exhale literally activates the relaxation response. that's why we sigh.
i get boderline asthmatic from my allergies here and that technique helps for that too
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200623
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200626
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200629
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of someone being angry with me
of someone resenting me
of someone thinking I'm fake
that I screwed up
that I was too harsh
that I came off the wrong way
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200704
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