What can I do about these frightening episodes?

If these happen as you’re falling asleep or waking up, sleep paralysis is one possible explanation. A sensed presence and being unable to speak can happen during it, but that doesn’t establish that anything is physically there. If the episodes keep happening, track when they occur and how you’ve been sleeping, then share that with a health professional.

Since this is new, recurring, and leaving you tired and sad, I’d book an appointment with a doctor or sleep specialist rather than trying to solve it alone. Mention how long it’s been going on, whether it happens near sleep, and how it’s affecting your mood. You deserve help with both the episodes and how you’re feeling afterward.

For the moment itself, try reminding yourself that the episode will pass and focus on slow breathing or a small movement, like a finger or toe. That may feel more manageable than trying to shout. If this also happens when you’re fully awake, or your mood gets much worse, seek medical advice promptly.