Pregnancy and panic attacks seems to be a common issue that is discussed among pregnant mothers these days. If you are looking for some answers on how to deal with panic attacks during pregnancy, then you will want to read this article.
First, ask yourself a question. Am I suffering from anxiety and panic disorder?
If this is your first baby then chances are you are suffering from anxiety and panic attacks. While most pregnant mothers can easily overcome this situation after first delivery but trust me, you are not alone in this world to face this endemic disease.
First of all, what you really need is to manage your stress levels.
Anything that stresses you out, also stresses out the unborn baby. Stress can affect your pregnancy only if you let it. You must remember is that your unborn child is the most precious person in your life. Try to control your stresses. Talk to your friend. Go for a short walk or watch tv. There are many ways and skills that you can learn to manage your stress levels. Some techniques really help us to remain calm in high pressure situations. You can consult your doctor and he will guide you accordingly.
Breathing techniques can help you to prevent panic attacks. Breathing control will not only help you during your pregnancy but it will also help you to improve your physical and mental conditions. There are two basic breathing control techniques which you can easily practice in your spare time.
Abdominal breathing
- Place one hand on your stomach
- Breathe in slowly and deeply into your bottom of your lungs. You should be able to feel and your stomach expand while you shoulders and chest move very little
- Pause for a moment, and then breathe out slowly. As you breathe out, allow your body to relax
- Repeat at least 10 times to keep your breathing smooth and regular. After 5 minutes of abdominal breathing, you will notice that you are much less anxious.
This exercise should be practiced at least once in a day.
Slow breathing
- Breathe in slowly, counting silently to yourself 1..2...3...4..5
- Hold your breathe for a moment
- Breathe out slowly, counting silently to yourself 1..2...3..4...5
As you breathe out, say the word relax quietly.
This exercise is very effective when used at the first signs of panic attack. It needs to be continued for around four minutes to allow the balance of oxygen and carbon dioxide to return to normal.
Keep yourself busy. It will really help to get tired and sleep well in the night. Do not just sit around at home watching tv or reading novels. You really need to involve yourself in hard work. Continue with your daily routine work as you always used to do before pregnancy. Are you self employed? Are you involved in 9.00 to 5.00 office job? Then, consider this as a blessing for you because you constantly keeping your mind engaged with something which will help you stop anxiety and panic attacks.
Think positive. Although, most women do not go through easy pregnancies but always keep looking at the joy in life and pray not to lose self confidence. Just keep your thoughts on having a beautiful healthy baby a true gift from God and the rest will take care of itself. Start thinking from now that everything will go smooth with you and your baby, nothing to worry, I can handle any situations and you will be good to go.
Being pregnant is very exciting, knowing you have something great to look forward at will always help you keep your mind off of your anxiety. Although your self consciousness and willingness greatly matters to overcome anxiety and panic attacks but it is always recommended to discuss all your problems with a doctor straightforwardly.
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