PANIC ATTACKS IN PREGNANCY

Pregnancy can be a happy time, but it may also be a worrying one. You are undergoing a rapid change in your body, and may be coping with things like morning sickness, cramps, insomnia and more. And all this is on top of ‘normal’ life, which can be stressful in itself.

So, it’s perfectly understandable that you could be feeling a little anxious from time to time. That happens to everyone, but sometimes it becomes difficult to control your worries and anxiety, which means you may need some help. Anxiety can also lead to panic attacks.

It can be easy to feel guilty about feeling anxious, as pregnancy is supposed to be a happy time. But this is being unfair on yourself. Anxiety and panic attacks are mental health conditions that can affect anyone at any time and are not a sign that you’re weak or failing in some way. You haven’t done anything wrong in feeling like this.

It’s important to remember that anxiety is common in pregnancy – affecting more than 1 in 10 pregnant women – so you’re not alone. And many also suffer from panic attacks.

Panic attacks are worrying and scary for anyone, but especially when you may already be feeling worried and protective of your unborn baby. 

But the more you know about panic attacks - and how to deal with them – the better. So, here is a guide on what they are and what you can do if you have one...

What are panic attacks?

Panic attacks are an extreme form of anxiety. And anxiety itself is a feeling of worry, unease and fear, which can range from mild to severe. Of course, everybody feels anxious at certain times - it’s a natural reaction to stressful or worrying situations. But when these feelings become more constant, and are affecting your daily life, then anxiety becomes a problem.

The most extreme form of anxiety is a panic attack, which is a sudden rush of mental and physical symptoms that can come on suddenly and often for no apparent reason. Panic attacks normally last between five and twenty minutes, although in some cases they have been reported to last up to an hour.

What causes panic attacks?

Nobody really understands why panic attacks happen, but the most likely explanation is that they are due to a combination of factors. Indeed, anyone can develop anxiety and panic attacks. Factors include a history of panic attacks in your family, a history of anxiety or panic attacks occurring before you got pregnant or something traumatic or highly stressful happening in your life now or in the past. It’s also thought that having an imbalance of certain chemicals in the brain might increase your risk of having panic attacks, as does having an increased sensitivity to carbon dioxide.

How do I know that I’m having a panic attack?

Symptoms of a panic attack include: 

• Feeling nauseous, sweaty and faint
• Having a racing heart, shortness of breath and a churning stomach
• Feeling dizzy and shaky
• Experiencing chest pain, trembling, hot flushes and chills
• A sudden feeling of dread or fear of dying
• Feeling like you are somehow not connected to your body
• A choking sensation or dry mouth
• Numbness, pins and needles or a tingling in your fingers
• A need to go to the toilet
• Ringing in your ears

Can a panic attack hurt my baby?

If you are suffering from panic attacks and anxiety then it’s understandable that you would be concerned about this affecting your unborn baby. But you should try not to worry, as it’s very unlikely that your baby will be affected. Just concentrate on looking after yourself and getting the help you need to feel better.

Can I get help for my panic attacks?

Yes, and it’s very important to remember that help is out there and that you don’t have to struggle with this on your own. You should speak to your GP or midwife, who will help you find a treatment that’s right for you. Depending on where you live you may also be able to refer yourself directly to a psychological therapies service which can help you tackle your anxiety and panic attacks.  Nobody will judge you for how you are feeling or criticise you – they are there to help you feel better.

Looking after your mental health means looking after your physical health too by eating balanced meals, avoiding caffeine and taking regular physical exercise. Learning simple relaxation techniques can also help. Your midwife or GP can direct you to resources both online and in print to help you manage your condition.

How can I help myself if I’m having a panic attack?

Although panic attacks are scary and you can feel out of control, there are some things you can do to help yourself cope.

You can try breathing slowly in and out or stamping on the spot – as both these techniques help you to regain some control. You can also try to focus on your senses – for example by eating a mint and concentrating on the taste, or touching something soft and thinking about how it feels. Always remember that the attack will pass and that it does not pose a risk to your life.

After the panic attack has passed, you must look after yourself. You may need a lie down, for instance, or have something to eat or drink to make yourself feel better. If you feel able to, it can be helpful to let someone you trust know that you’ve had a panic attack.