Anxiety attacks during pregnancy: Coping Strategies

Pregnancy is a time of joy, excitement, and all kinds of growth. It's also a period marked by significant hormonal changes, physical discomfort, and a whirlwind of emotions. For many women, anxiety is a common and understandable companion during this journey. When anxiety escalates into full-blown attacks, it can be overwhelming and frightening. However, it's essential to remember that you're not alone, and there are effective strategies to manage these challenges.

Understanding Anxiety Attacks During Pregnancy

Anxiety attacks are characterized by sudden surges of intense fear or discomfort. They can manifest physically with symptoms like rapid heartbeat, sweating, trembling, shortness of breath, and dizziness. Mentally, you might experience feelings of impending doom, detachment from reality, or a sense of going crazy. It's crucial to understand that while these sensations are terrifying, they are temporary and won't harm you or your baby in the short term. However, it is important to reduce stress and anxiety in your body to prevent any impact on your unborn child.

Why does this happen? Anxiety can show up for a number of reasons. For many, pregnancy can trigger worries about the future and the past. Worries about not being a “good enough” parent, repeating your own parents’ mistakes or financial stress. There are many reasons anxiety shows up - but first lets focus on calming the physical symptoms, then assess the possible causes.

Calming Your Body: The First Step

Before we dive into cognitive strategies, let's focus on calming your body. When anxiety takes hold, your physical sensations can feel overwhelming. Grounding techniques can help bring you back to the present moment.

• Sensory Grounding (54321): This technique involves engaging your senses to anchor yourself in the present. Look around and identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.  

• Bilateral Stimulation: This technique, often used in EMDR therapy, involves alternating stimulation of the left and right sides of your body. It can help reduce anxiety and promote relaxation. You can try crossing your arms and tapping your hands alternately on your shoulders, or moving your eyes back and forth slowly while listening to calming music or going for a walk.

• Move your body: Exercise or movement can be one of the best ways to find calm when you can’t sit still. Go for a walk, or move up and down your stairs (listen to your body especially if in the third trimester - dont try anything knew with baby close to arriving!), when feeling that anxiety pumping through your body try gentle wall push ups or dance to a favourite song. Punch a pillow, or better yet use the tools above and bilaterally clench your fists, one at a time until it almost hurts.

• Breathe. Breathe into your belly. Take a breath in until it feels like it is reaching your toes, then top up that breath more before exhaling slowly like you are breathing out through a straw. slow your breath, control it as much as you can. Breathe in for 5, hold for 3 then out for 5.

BiLateral Alternating Stimulation Tactile form (BLAST)

gently tap one hand then the other on your shoulders, chest or legs, slowly back and forth remembering to breathe.

Challenging Your Thoughts

Once your body begins to relax, it's time to address the racing thoughts fueling your anxiety.

• Write It Out: Journaling can be a powerful tool for processing emotions. Write down your worries and fears without judgment. This can help to externalize your thoughts and reduce their intensity.

• Talk It Out: Sharing your feelings with a trusted partner, friend, or therapist can provide invaluable support. Talking about your anxieties can help you gain perspective and feel less alone.

• Circles of Control: This exercise involves categorizing your concerns into three circles: things you can control, things you can influence, and things you can't control. Focus on taking action on what you can control and accepting what you can't.

Breathing Techniques

Deep, slow breathing can help regulate your nervous system and reduce anxiety symptoms. Box breathing is a simple yet effective technique:

• Inhale slowly for a count of four.

• Hold your breath for a count of four.

• Exhale slowly for a count of four.

• Hold for a count of four.

Repeat this cycle several times.

Seeking Professional Help

If anxiety attacks are significantly impacting your quality of life, consider seeking professional help. A therapist can provide you with additional coping strategies, support, and guidance. Our team is expertly trained to treat anxiety at any stage of life, especially in pregnancy.

Remember, it's normal to experience anxiety during pregnancy, and you don't have to go through it alone. By incorporating these strategies into your self-care routine, you can develop the tools to manage anxiety attacks and enjoy this special time in your life.

Disclaimer: This blog post is intended for informational purposes only and does not constitute medical advice. If you are experiencing severe anxiety or depression, please consult with a healthcare professional.