Any tips to avoid panic?

[Fellmonster5]

Hi everyone - just looking for advice really!
I’m 35 weeks pregnant with my first atm and just trying to prepare myself ( as much as anyone can I guess!) for birth. I suffer with panic attacks sometimes, especially in frightening situations where I feel out of control (something I know may feel like the case in labour!!). I had previous emergency surgery last year and feel that I really panicked in that scenario when I was being consented etc and it had a bad impact on me - so want to do my best to stay calm in labour.
Can any one give me any tips on how they stayed calm (or anything that made them worse!) in labour? Especially if things when differently to how they had expected or hoped? I’ve been practising the breathing techniques in the positive birth company book but not sure this will be enough to get me through 🥴
TIA!

I don't have any tips but I had 4 panic attacks when I was induced as I was alone as they wouldn't let my partner be with me for 24 hours! So I had my panic attacks and cried my way through them for most of the day.
Tbf just letting my feelings out did help, so I'd just say let it out! Sob, throw a tantrum just get it out! You will feel so much better! Plus the midwives are amazing so they will take such good care of you, even more so if they know you suffer with anxiety.
Following the birth of my DS, I can look back and know that being on my own wasn't actually that bad. It totally sucked that DH wasn't with me but in the grand scheme of things it wasn't the end of the world.
He was there for the birth of our DS and throughout the labour itself and that's what mattered to me.
I wish you all the very best. You will be amazing 💐💐💐

I found having a Tens Machine helped in early labour because it gave me a focus, and later on using gas and air again forced me to breathe properly

First births usually deviate from what women hope/plan for so realising that is half the battle.

1. Look at hypno-birthing techniques. They will help you feel in control regardless of how you labour and birth.

1. Make sure your birth partner is up to the job. If you think they may not be, find someone else. It can make a huge difference.

1. Share with your midwives how you feel.

Hypnobirthing. I highly recommend the Positive Birth Company, they have an affordable digital pack that helped me so much with anxiety in my first labour and birth.

All the best!

What @slidingdrawers said! It's unlikely to go as you've planned so being prepared for the unexpected will help you feel more in control. I'm pregnant with number 2 and won't have a birth plan this time

I found that the Hypnobirthing breathing techniques (probably similar to what you've been doing) really helpful for keeping me calm during labour. I felt in control, I did have a straight forward labour though. I was surprised, because when practising them in pregnancy they didn't seem like they'd be effective. I also kept telling myself that every contraction was bringing me closer to meeting my DD. Have you spoken to your midwife about the panic attacks, they should be able to support you too

Have an epidural as early as possible, OP. Knowing that your whole labour will be pain free takes away all the fear. You can then relax, read a book or listen to music until it’s time to push. You won’t be exhausted from hours of panic, fear and pain.

Thanks for your advice everyone - some really good ideas here for me to think about! I’ve got a TENS machine and am reassured that some of the breathing techniques can be helpful / useful to some people - it’s all very well practising in your front room when you are in now pain but interesting to hear about how it goes in real life!.
I’m hoping to avoid an epidural if I can but will keep an open mind to all possibilities. My midwife has been really helpful but she is also extremely positive ‘oh you will be absolutely fine’ and ‘your body will just take over’ which I think is her trying to encourage me to be positive but prob not that helpful if I do panic!!

@Fellmonster5 my epidural was THE BEST THING EVER!!!!! I literally didn't feel a thing! I had two naps throughout my labour! Unfortunately I ended up having issues (nothing to do with the epidural) and they had to take me off all the drugs so when the pain of the contractions kicked in I knew about it!
Whilst I applaud anyone that goes for it without an epidural or any strong pain meds (seriously bow down to them women) I literally couldn't wait for my epidural to kick back in.
I had back labour as well, as DS was back to back so it was pure agony for me.
However, everyone is different and every labour is different so if you can go without then fair play to you!

Hypnobirthing, practicing the breathing every day at bedtime and whenever I felt stressed, listening to your favourite music/relaxing sounds. I played ocean sounds playlists & tried to pretend I was on a beach lol. Being in water (bath at home, then the birthing pool in hospital) helped a lot. Also I know different women have different reactions to it but I LOVED the gas & air, it took the edge off the physical pain and the emotional stress for me.