Waking up in Terror/Panic attack

@bonniethompson1234 I haven’t had panic attacks since I learned deep belly breathing some years ago. I take no medications for panic attacks any more. It took a bit of practice belly breathing, but now that comes naturally and do it without thinking.

That’s great, Rashida. I recently learned the importance of belly breathing through a class for strengthening the pelvic floor. I keep trying but I have to think about it. It doesn’t happen naturally. Maybe in time. 😊

Morning panic attacks are more common than most people (those of us in the know) realize. And nightmares/bad dreams have absolutely nothing to do with this very common mental health issue. No, you are NOT crazy.
First, why are you being taken off your Klonopin? A huge no-no in my opinion. I suffered with terrible panic attacks every morning for quite some time and my psychiatrist prescribed 1 mg. Klonopin in the evening as well as continuing on 1 mg. in the AM. That evening dose helped me tremendously since, as you know, Klonopin is long acting. If you are going to go the "no medication route" then I suggest you get into meditation. Find a group or a guide to help you get started...often in yoga groups meditation is part of the session. Or better yet, find a yoga instructor for personal one-on-one training. You must start to meditate as soon as you wake up...also a sleep machine to play soothing CDs (I have a great one with a soft guitar only) to start your day before getting out of bed. Prayer or say a mantra over and over before out of bed. Get a good mental health ritual going. And with meditation you will learn breath-work also to help decrease your anxiety. I have PTSD plus a life-long (from childhood) anxiety disorder (I am 68). I need medication hands down. My brain is not wired correctly. It is a REAL physical issue which manifests into a REAL mental health issue. I felt terrible to read that mental health professionals you are in contact with are dismissing it. That's very poor mental health care you are receiving.
I would find a new psychiatrist who specializes in anxiety disorders and a new therapist as well. Again whose expertise is in anxiety. There is NO reason you have to suffer as much as you are. There is help for you. Have hope you will find the right mental health team...and get into yoga. There is no down side to it. Yoga is great for those of us with anxiety and depression issues. Be well and good luck, don't give up!

@bonniethompson1234 yes, I had to concentrate on the belly breathing for a few months, before it became natural to breathe that way. Now I do it without thinking - except on the (now rare) occasions when I feel a panic attack coming on. Then I start walking up and down as I concentrate on the belly breathing and telling myself that I have got through this before and can do so again.

There is also these techniques, but I think with this you really need someone with you to walk you through the “5, 4, 3, 2, 1 exercise. I know I couldn’t think clearly to remember the 5, 4, 3, 2 and 1 formula when on my own. Some people perhaps could, though. Here is the link for the techniques:

Thank you, Rashida. I will check out the video. Even when I’m concentrating, I can’t always do the belly breathing correctly. 😊

I had a one time attack years ago and was told that I've panic/anxiety attack as I could not breathe and jumped out of bed and within scary seconds, I coughed out some phlegm and saw emerge to what on earth I had. It turned out I WAS stressing out about something (justifiable stress) and only realizing that sometimes things Can be as bad as happened to me in the lives of men and women. It was essentially what is called clearer thinking (CBT) that helped me.

I try to make sure I do whatever in MY control: healthy food, adequate but playful physical exertion (just came back in the evening after 2-half hour of brisk walks/strides. It helps with sound 8 hr sleep, get me up to handle what I need to accomplish with my days as an 80 y.o. Purpose is also critical for health. So I hope you stay as healthy as possible...as Mayo advises, too.
https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021

@bonniethompson1234 place a hand on your belly and think of a balloon you are inflating inside you. Just like a balloon, as you inhale the lower half (i.e., your stomach) ”inflates” first, then your lungs as you breathe in slowly and steadily. Hold for a count of four. Then, as you exhale slowly you deflate your lungs first, then your belly. Hold to a count of four again, then repeat. You will know you are doing it right whe you see your hand rise with the belly as you breathe in, and lower as you breathe out.

Alternatively, watch how a baby breathes - baby’s stomach rises first, then the chest when it breathes in, and the chest deflates before the stomach when it breathes out - just like a balloon.

At first it will feel like a lot of work, but eventually you will learn to breathe this way and you will find you can control your panic and anxiety (because as you breathe in and out slowly you will be repeating to yourself that you will be okay).

Thank you, Rashida!
This is a great and descriptive way to learn how to belly breathe correctly. This should be posted somewhere for everyone to learn.

Unfortunately with the government putting so much pressure on Dr's not to prescribe controlled meds it's no longer about a patient's quality of life but more about policy. Both government and clinics in response to government. It's part of why we're seeing so many posts about antidepressants and antipsychotics that are being prescribed in place of controlled medications and all the problems they're causing patients.

@bonniethompson1234 YouTube also has several videos on how to do deep belly breathing.