Panic attacks while pregnant

[JKD1982]

Hi

I’m 25 weeks pregnant and naturally always been a worrier and experienced periods of panicking. For some reason the last few evenings I’ve felt extremely anxious and had some panic attacks. Can’t put my finger on what causes them, just a build up of physical symptoms from pregnancy on top of worries about life. My lovely husband is very supportive and tries to talk me through them. But as much as I try to rationalise it, when I feel myself begin to panic it seems impossible to prevent it. Usually feel better after half hour - hour and then can calm down.

I’m obviously embarrassed it’s happening, worried about the impact on my baby and wondering if anyone has any advice on how to cope. Sorry to ask x

Don't be sorry!

I'm 25 weeks too and suffer from anxiety. I've not been too bad during my pregnancy but pre-pregnancy I've suffered prolonged periods of panic attacks which were debilitating.

What really helped me was the 7/11 breathing technique (google it). When you feel your anxiety building and your breathing becoming erratic, breath in through your nose slowly to the count of 7 (or 4 if that's more comfortable) and then breath out slowly through your mouth to the count of 11 (or 8, as long as it's for longer than you breathe in). It works like the reverse of hyperventilating, it forces your body to relax. Once you are physically relaxed, you can relax mentally.

Focus on counting when doing the breathing and that'll stop your mind from wandering and racing. It's much easier to stop a panic attack from coming on than it is to stop it when you're in the grip of it.

Don't try to stop yourself becoming anxious, you can't and it'll just cause you more stress. Accept that you feel panicky, remind yourself that it isn't harmful and it will pass and then work on calming yourself down by doing your breathing. It can take a bit of practice but it's an amazing tool for regaining control once you've mastered it x

Oh, and make sure you are breathing properly. On the slow breath in you should feel and see your stomach expand (place your hand on your stomach if this helps). On the out breath your stomach will deflate.

Hyperventilating happens when you are breathing into your chest (fast, shallow breaths) and makes you feel dizzy and breathless which adds to the panic. Deep and slow is key as this means you are using your lungs to their full capacity x

OP that sounds awful. Not to trivialise the problem at all, but perhaps it might be worth trying a 10 minute meditation video every morning? I find them really helpful when I'm feeling anxious.

You're not alone I'm sure. I feel more anxious in general now that I ever have before pregnancy. I worry about all sorts of things, my job security, getting house renovations completed and general life admin piling up. It must be those damn hormones!!