Managing Panic Attacks as a Single Mom: Natural Techniques for Better Sleep and Wellness

Are you a single mother who is constantly concerned about having panic attacks in the middle of the night? You’re definitely not alone. For many of us, trying to balance our lives and the needs of our family can feel overwhelming, leading us to constant feelings of stress and exhaustion. In addition, if you are healing from emotional abuse this may or may not be a side affect. I’m not a Dr. but I always wondered if they were a contributing factor. I was able to stop those panic attacks in the middle of the night in a loving, peaceful way towards myself instead of fear. In this blog post, I will share with you what I have learned through research, friends and my personal experience what I did to calm my nerves. As a result, I could fall asleep easier and not worry about waking up with a racing heart and sweaty palms. I know how important sleep is for our emotional health and I want you to feel relaxed before you fall asleep. Take what works for you and leave behind what doesn’t.

Modern Medicine

First and foremost, if you need medication for this, talk to your Dr. I found anxiety meds to be very helpful while I was trying to figure out the cause of my panic attacks. However, I didn’t want to rely on medication forever.

Prepare Your Body to Go to Sleep

In addition to medication, there are several natural techniques that can help you prepare your body for sleep to reduce the likelihood of panic attacks. One important thing I learned was resting for 20 minutes each day. Another is creating a relaxing bedtime routine. This could include taking a warm bath, reading a book, reading a gratitude list, listening to calming music or doing an evening yoga (that’s one of my favorites). Eating healthy can be a huge contributor. Learn more about the 11 Day Jumpstart here. Avoid caffeine, social media and thinking about bills and stressful things before you go to bed so that it’s easier to fall asleep.

Waking Up in the Middle of the Night

When you wake up in the middle of the night and your heart is racing, let’s admit it, it’s feels scary. You’re not sure what just happened. What you do know is that your heart is racing and something is very wrong, because it doesn’t feel normal.

But before you let fear take over, try to bring yourself back to the present moment. Take a moment to focus on your surroundings like feeling your sheets. Remind yourself that you are safe and nothing bad is happening right now.

Love Those Feelings

Your body is trying to get your attention to let you know something is wrong or not quite right. I know this sounds strange, stick with me because it absolutely works! Tell your panicking heart that you love it and that your safe right now. Thank it for getting your attention. You have to be genuine about this or it won’t work. This is when my body started to relax. The biggest takeaway is reassuring yourself that nothing bad is happening right now in a loving, kind, caring way. In the event that you do the opposite and get scared and fearful, you will increase those anxious feelings making it worse. I know from experience.

One Last Thing

Panic attacks can happen to anyone and are more common than you think. Especially for those who are constantly juggling responsibilities and dealing with the aftermath of emotional abuse. However, there are holistic ways to manage and even prevent panic attacks, such as incorporating relaxation techniques into your daily routine, eating healthy and creating a peaceful evening before you go to bed. While medication was helpful for me, I wanted to address the root causes so I could eliminate them altogether.