Panic Attacks During Pregnancy – How to Handle

Panic Attacks in Pregnancy

Handling Panic Attacks in Pregnancy

Being pregnant does attract a lot of attention and questions from people around. You may have a lot of well-meaning (or not so much) family and friends asking you about everything related to the baby, which may get overwhelming for the pregnant woman.

You are not sure about how you are going to handle all the changes post the baby, you are not sure if you can do it all; and in this situation people asking you so many questions about the baby can make you panic. You are worried and the anxious thoughts get too difficult to control so you suddenly experience any of the following quickly and intensely:

  • Racing heartbeat
  • Rapid breathing
  • Dizziness
  • Excessive sweating
  • Tension, pain or trembling in your muscles
  • Numb or tingling feeling in your fingers, toes or lips

Usually a panic attack subsides in 10 minutes but you could do the following to help cope:

  • Try and breathe deeply. If you can breathe into your tummy instead of your chest.
  • Try and think about something else if you can. It can be something as simple as focussing on the sound of water dripping, etc.
  • Try using imagery or visualisation. Imagine you are somewhere which you like and helps you relax.
  • The best way to fight a panic attack is to face it.

A healthy diet and exercise can go a long way in helping you fight anxiety and panic attacks. If you are not okay with discussing things pertaining to the pregnancy tell people firmly to refrain from doing so.