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Panic Attacks & Pregnancy – Overcoming Anxiety and Panic Attacks During Pregnancy
Panic attacks during pregnancy can be a common occurrence, even though the sufferer has never had general anxiety or panic attacks before. They can occur due to the many changes that occur during pregnancy to a mother’s body, and her natural anxieties due to her pregnancy.
Let’s first look at what causes panic attacks in general. The underlying cause is a level of continuous anxiety that is higher than one would normally experience. It is so high that any additional stressful situation or event can push it even higher and trigger a panic attack.
The symptoms of a panic attack are just your body’s primal pre-programmed reaction to a perceived dangerous situation or threat. You may have heard of “fight or flight.” It takes your intense stress and anxiety as a threat and reacts accordingly.
But of course there is no such danger, so you do not react as you would if there was that danger, and so you are left with the symptoms such as; tightness in the chest, hyperventilation, palpitations, rapid heartbeat, hot flashes, dizziness, sense of impending doom, etc.
But why do women who have never had panic attacks before experience them during pregnancy? Well, pregnancy itself can be a very stressful and anxious time for the mother. Mothers invariably worry about the baby’s health, about the birth, whether they will make a good mother, whether they are ready for motherhood, etc. And there are many chemical and physical changes that occur during pregnancy.
So this elevated anxiety over a period of 9 months, is similar in many ways to someone with generalized anxiety. It then only takes one more stressful event (eg shopping in a busy supermarket, stuck in rush hour traffic, a dispute at home, etc.) to trigger an attack.
Most women do not want drug-based medications while they are pregnant if it can be avoided, so here are 3 natural tips to overcome anxiety and panic attacks during pregnancy:-
1. Take plenty of rest and relax. Make sure you don’t overdo things. Take frequent regular breaks throughout the day. Take a nap, read books, listen to relaxing music. Do you have a relaxing, therapeutic hobby?
2. Slow, controlled breathing can help you calm down and relax. Again, lie back on your bed and breathe slowly, in through your nose, and out through your mouth. But don’t breathe too deeply as this has the opposite effect. And make sure you use the whole diaphragm to breathe, not just your chest.
3. Talk to a trusted friend or relative about any concerns you have. They can often help you see things more positively, and help you reduce your stress. Alternatively seek professional counselling.
These 3 tips can help you overcome and manage your anxiety and panic attacks. But there is one other thing that also needs to be addressed, and that is the “fear” of having another panic attack.
The symptoms of a panic attack are so annoying that you don’t want to repeat it. So the “fear” of another attack develops in your psyche adding to your already heightened anxiety. The result is that each additional stressful event can trigger another attack, which is exactly what you don’t want. You need to get out of the ‘anxiety cycle’ (anxiety > fear > panic attack > anxiety > fear > panic attack, etc.) if you want to prevent further panic attacks.
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