Panic Attacks: Coping with Anxiety After Trauma - Psychiatry

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Experiencing panic attacks and heightened anxiety after a traumatic event, such as the loss of a friend in a car accident, is a common response to trauma. Your symptoms, including feelings of panic, difficulty sleeping, and physical reactions like dry heaving, indicate that you may be dealing with anxiety that could be classified as panic disorder or acute stress reaction, especially since these feelings intensify during the night when you are alone.

Panic attacks are characterized by sudden episodes of intense fear or discomfort that peak within minutes. Symptoms can include palpitations, sweating, trembling, shortness of breath, feelings of choking, chest pain, nausea, dizziness, chills, or hot flashes. The emotional symptoms can also include feelings of unreality or detachment from oneself, fear of losing control, or fear of dying. Given your description of feeling panicked at night and experiencing physical symptoms, it is plausible that you are experiencing panic attacks.

The fact that your anxiety is particularly pronounced at night may be related to several factors. Nighttime can be a time of increased vulnerability, as the quiet and darkness can amplify feelings of fear and anxiety. Additionally, your recent move to a new place and living alone may contribute to feelings of isolation and insecurity, which can exacerbate anxiety symptoms. The association of your friend's tragic accident with the time of year (the Ghost Month in the lunar calendar) may also play a role in your heightened anxiety, as cultural beliefs can influence our emotional responses.

It is important to recognize that while your feelings are valid and understandable, they can also be addressed and managed. Here are some strategies that may help you cope with your anxiety and panic attacks:
1. Seek Professional Help: Consulting with a mental health professional, such as a psychologist or psychiatrist, can provide you with tailored strategies and possibly medication to help manage your symptoms. Cognitive-behavioral therapy (CBT) is particularly effective for anxiety and panic disorders.

2. Practice Relaxation Techniques: Techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation can help reduce anxiety levels. When you feel panic rising, try to focus on your breath, inhaling deeply and exhaling slowly.

3. Establish a Routine: Creating a calming nighttime routine can help signal to your body that it’s time to wind down. This might include activities such as reading, taking a warm bath, or listening to soothing music.

4. Limit Stimulants: Reducing or eliminating caffeine and nicotine can help decrease anxiety levels, as these substances can exacerbate feelings of panic.

5. Stay Connected: Reach out to friends or family members, especially during the evenings when you feel most anxious. Having someone to talk to or spend time with can provide comfort and reduce feelings of isolation.

6. Journaling: Writing down your thoughts and feelings can help you process your emotions and may provide insight into your triggers. It can also serve as a way to express your grief over your friend's passing.

7. Gradual Exposure: If certain situations trigger your anxiety (like being alone at night), consider gradually exposing yourself to these situations in a controlled manner, starting with short periods and gradually increasing the time as you feel more comfortable.

8. Educate Yourself: Understanding panic attacks and anxiety can help demystify your experiences and reduce fear. Knowledge can empower you to manage your symptoms more effectively.

In conclusion, while your symptoms may be distressing, they are not uncommon following a traumatic event. Seeking professional help and employing coping strategies can significantly improve your quality of life and help you regain a sense of control. Remember, you are not alone in this, and support is available.