Learning that you're pregnant is one of the most special moments in a woman's life. Having a condition like panic attacks can be a cause of worry that you don't want to have to deal with.
The reality is that many women go through a range of physical and emotional symptoms while they are pregnant. One symptom that is not discussed very often is anxiety or having panic attacks. Panic attacks during pregnancy may just be a result of higher hormone levels, but it may be something that will need to be addressed by a physician.
Anxiety during pregnancy is somewhat normal. Thoughts about what kind of parent you'll be, how the childbirth experience really is, and how you look through all the stages of pregnancy are common to most women. It becomes a concern when these thoughts make you feel out of control or that you're losing touch with reality.
Panic attacks can feel like you're going to faint, your heart rate increases, there can be trembling or shaking, and sweating. These symptoms are not good for the mom-to-be or the baby, so it's a good idea to learn what you can do to get rid of panic attacks with natural techniques.
Having a panic attack while pregnant can be very scary. You don't want to perpetuate the cycle of fear by thinking that you might have a panic attack at any time. Learning a few techniques to help alleviate anxiety before it begins may help prepare for possible episodes.
Establish a relaxation routine so you're better able to handle a panic attack should one occur. One method is to visualize a quiet and peaceful place, take a deep breath, and remain there until you feel yourself calm. We'll talk about deep breathing exercises, too.
The listed suggestions will help you create a relaxation routine:
Figure out a routine for yourself when you can do the relaxation techniques. It's a good idea to do them once or twice a day and be as consistent with them as you can.
Unless you're not sleeping well at night, it would be a good idea to schedule your relaxation routine at a time other than bedtime.
Select a relaxation technique that you really enjoy.
Deep Breathing for Stress Reduction:
One of the easiest exercises you can for stress relief is to breath deeply. This fills your lungs with oxygen and increases circulation throughout your body. Follow this technique of deep breathing for the best results:
*While sitting in a chair, place one hand on your chest and the other on your tummy.
*Breathe through your nose, enough to make your stomach rise. Make sure that your chest produces little movements.
*Push the air out through your mouth as you exhale.
*Keep breathing in this manner paying attention to the rise and fall of your lower abdomen.
Meditation, Muscle Relaxation, and Yoga:
*An effective method for relaxing your body and mind is to do a series of exercises where you tense and relax each muscle group in your body. Find a comfortable position, either on the floor or bed and take some slow deep breaths. To create tension in your muscles, squeeze them tightly to a count of three and then slowly let go. Concentrate on releasing the tension until you feel them relax. Start at your feet and slowly move up your body until you've reached the top of your head.
*The slow movements of yoga and creative visualization of meditation can help relieve tension in the body and mind. These are common forms of relaxation and can easily be incorporated into your relaxation routine.
Create a plan for how you're going to handle a panic attack while pregnant so you don't have the additional stress of not knowing what to do. There are alternatives to medication for panic attacks in pregnancy. - 16890
The reality is that many women go through a range of physical and emotional symptoms while they are pregnant. One symptom that is not discussed very often is anxiety or having panic attacks. Panic attacks during pregnancy may just be a result of higher hormone levels, but it may be something that will need to be addressed by a physician.
Anxiety during pregnancy is somewhat normal. Thoughts about what kind of parent you'll be, how the childbirth experience really is, and how you look through all the stages of pregnancy are common to most women. It becomes a concern when these thoughts make you feel out of control or that you're losing touch with reality.
Panic attacks can feel like you're going to faint, your heart rate increases, there can be trembling or shaking, and sweating. These symptoms are not good for the mom-to-be or the baby, so it's a good idea to learn what you can do to get rid of panic attacks with natural techniques.
Having a panic attack while pregnant can be very scary. You don't want to perpetuate the cycle of fear by thinking that you might have a panic attack at any time. Learning a few techniques to help alleviate anxiety before it begins may help prepare for possible episodes.
Establish a relaxation routine so you're better able to handle a panic attack should one occur. One method is to visualize a quiet and peaceful place, take a deep breath, and remain there until you feel yourself calm. We'll talk about deep breathing exercises, too.
The listed suggestions will help you create a relaxation routine:
Figure out a routine for yourself when you can do the relaxation techniques. It's a good idea to do them once or twice a day and be as consistent with them as you can.
Unless you're not sleeping well at night, it would be a good idea to schedule your relaxation routine at a time other than bedtime.
Select a relaxation technique that you really enjoy.
Deep Breathing for Stress Reduction:
One of the easiest exercises you can for stress relief is to breath deeply. This fills your lungs with oxygen and increases circulation throughout your body. Follow this technique of deep breathing for the best results:
*While sitting in a chair, place one hand on your chest and the other on your tummy.
*Breathe through your nose, enough to make your stomach rise. Make sure that your chest produces little movements.
*Push the air out through your mouth as you exhale.
*Keep breathing in this manner paying attention to the rise and fall of your lower abdomen.
Meditation, Muscle Relaxation, and Yoga:
*An effective method for relaxing your body and mind is to do a series of exercises where you tense and relax each muscle group in your body. Find a comfortable position, either on the floor or bed and take some slow deep breaths. To create tension in your muscles, squeeze them tightly to a count of three and then slowly let go. Concentrate on releasing the tension until you feel them relax. Start at your feet and slowly move up your body until you've reached the top of your head.
*The slow movements of yoga and creative visualization of meditation can help relieve tension in the body and mind. These are common forms of relaxation and can easily be incorporated into your relaxation routine.
Create a plan for how you're going to handle a panic attack while pregnant so you don't have the additional stress of not knowing what to do. There are alternatives to medication for panic attacks in pregnancy. - 16890
About the Author:
Are you pregnant and experiencing panic attacks? Author, Susan May can show you how to bring back the joy you deserve at this special time. Find out how to eliminate anxiety and panic attacks by visiting her site at Panic Attack Pain.
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