a healthier life

Panic Attacks During Pregnancy

For most women, learning that they are going to give birth to a child is one of the most exciting things that can happen in life. It is such exciting news that no woman wants to feel like anything can ruin the good news.

The reality is that many women go through a range of physical and emotional symptoms while they are pregnant. One symptom that is not discussed very often is anxiety or having panic attacks. Panic attacks during pregnancy may just be a result of higher hormone levels, but it may be something that will need to be addressed by a physician.

Anxiety during pregnancy is somewhat normal. Thoughts about what kind of parent you’ll be, how the childbirth experience really is, and how you look through all the stages of pregnancy are common to most women. It becomes a concern when these thoughts make you feel out of control or that you’re losing touch with reality.

There are physical symptoms of a panic attack like feeling faint, heart racing, trembling or shaking, or sweating. These anxiety episodes will not be good for the mother, or for the baby, so it is important to develop techniques to diminish or eliminate the attacks without medicine.

Experiencing panic attacks while pregnant can be quite terrifying, but the worst thing to do is to make the fear worse by feeling that another panic attack might come on any minute. It helps to make sure there is a plan in place for handling the panic attack.

Establish a relaxation routine so you’re better able to handle a panic attack should one occur. One method is to visualize a quiet and peaceful place, take a deep breath, and remain there until you feel yourself calm. We’ll talk about deep breathing exercises, too.

Here are some ideas to help you get in the habit of doing some relaxation techniques:

Determine a given schedule for each day when you can perform these relaxation exercises. If possible, schedule once or twice a day, whichever is most convenient for you. Then, make sure you follow your schedule.

Refrain from scheduling your relaxation practices near bedtime since sleepiness could get in the way.

Choose a relaxation technique you are most comfortable with. (No need to create more stress, right?)

Deep Breathing for Stress Reduction:

One of the easiest exercises you can for stress relief is to breath deeply. This fills your lungs with oxygen and increases circulation throughout your body. Follow this technique of deep breathing for the best results:

* Sit straight with one hand on your chest and the other on your stomach.

*While breathing through your nose enough to feel your stomach rise and your chest move slightly.

*Push the air out through your mouth as you exhale.

*Continue breathing and notice how your lower abdomen rises and falls.

Meditation, Muscle Relaxation, and Yoga:

*For further stress relief, you can perform different relaxation methods that involve your muscles and mind. In muscle relaxation, your objective is to tense and relax the various muscle groups in your body. To do this, find a comfortable position and start by taking slow and deep breaths. Then, create tension in your muscles by squeezing them tightly while counting slowly until its time to let go. Focus on the release of the tension in a specific body part until you feel relaxed. When doing this, start at your feet and move upwards.

*Two other methods of relieving stress are the practices of meditation and yoga. Gentle stretching along with focused visualization can help to relieve anxiety and tension.

It’s a good idea to know how you’re going to handle a panic attack during pregnancy should one occur. A natural technique for getting rid of panic attacks is available.