Dealing with Anxiety while Pregnant

[Annie Mac]

There seems to be a lot of anxiety threads, but none that specifically relates to pregnancy. I don't know what to do. I don't know that there's anything I can do, but just hearing from other people can help. I have had problems with anxiety and panic attacks from childhood. This is nothing new. But now that I'm pregnant, I can't do the things I normally do to cope with it, and it feels like it's getting worse. Exercise, esp yoga, helps. But I'm in my 3rd trimester, and due to premature labour concerns, can't exercise much. I have been cleared for one short walk/day, but I have to admit that even that has turned into one long contraction plus cramping, so I don't believe that I will be able to continue that for much longer.

I am meditating/doing breathing exercises, but it's not helping as much as it used to.

I used to go for regular massage, which helped a lot, but with the whole limited mobility thing related to the risk of having the baby soon, it's hard for me to get out and do that. And now that I'm not bringing any money into the household, and probably won't for the next number of years, I feel guilty about spending anything. In addition, the woman I went to see, who said she knew prenatal massage, I just don't trust that she knows what she's doing, so it's not so much a relaxing experience.

Obviously, meds are out for now and for the next few years of bfing, although except for the highly addictive xanax, I haven't had much success with them anyway.

I am triggered by changes in my body, which are triggered by the pregnancy. Increased heartrate -- I must be having a heart attack and dying. Nausea? Same thing, ancillary heart attack symptoms. Maybe a stroke. Who knows? Vomiting? Don't get me started. In addition, the fear of my own sudden death has been expanded to include my body's responsibility for another life. If I die, so does the baby. Guilt, in addition to fear. Logically, I know I'm healthy. Logically, I know I'm not dying. Logically, I know that even if I were, what could I do about it anyway? But at a basic lizard-brain level, it just creates terror in me, and starts the whole cascading adrenaline cycle.

And it is a cycle. Once I've started into the panic attack territory, I start worrying that the anxiety is going to get really bad again (a few years ago, it was so bad I could barely leave my house), and that triggers more anxiety, and causes me to just want to stay by myself at home, which is a safe-feeling place, but I know isolating myself is harmful.

I am just so tired of having to deal with this in my life. It's exhausting. I don't know that there's anything I can do, but maybe some of you have suggestions? Or stories to share? Anything?

Thank you.

[anne1140]

I'm not pregnant yet, but I have these fears. I'm dealing with the same exact thing, except the panic attacks didn't start in childhood for me, but a couple years ago. It was so bad, I thought I would have to quit my job. I even went to the ER with the first, because I thought I was dying. I had no clue what was happening to me.

Anyway, I don't really have much in the way of advice. I just wanted to let you know that I am fearful of that happening to me, too. I know you said antidepressants didn't help you, but I am on Zoloft, which helps somewhat, and I plan on staying on it while pregnant. I also have a prescription for Xanax, which I've only had to take once (for some reason, the didn't give it to me back in those early days!), but my worry is, what if it gets so bad during pregnancy, and I can't take it? Right now, that's my back up plan when the Zoloft fails me and I can't manage to calm myself down. Someone told me that Benadryl works in a similar fashion, and that you can take that during pregnancy? I don't know much about it.

Sorry, that probably didn't help at all.

[Annie Mac]

Thanks Anne. Really, just hearing other people are going through this helps. I find there is so much misunderstanding about panic attacks, and it's hard to explain to people who've never had them. My MIL asked me about them, and even though she's a kind woman who wanted to understand, I could tell she didn't really get it, and still thought I (or people with panic attacks in general) should be able to just think it through logically and get over it. My grown daughter has been taking Zoloft for panic and depression, and I know it's working pretty well for her too. I wasn't offered Zoloft, I was offered Celexa, and on that drug I had the absolute WORST panic attack ever. It literally went on for hours, and I found myself thinking terrifying thoughts, ie the only way to stop the panic was to kill myself. I am NOT a suicidal person. My survival instinct is extremely strong, and if I could live for 500 years, I would! I later found out that that is one of the "side effects" of Celexa for a small percentage of people. Yay. I've been wary of drug treatment ever since, but I have to say that if I found something that worked, I would take it.

At least after I give birth, I will be able to resume yoga and exercise. I know that will help.

[KatieBonita]

I understand so much of your post.
This is very simplistic, but what works for me is to breathe in for a count of five, hold for a count of ten, and breathe out for a count of five. Repeat for 5-8 minutes.
It has a biochemical basis in calming you down, but I find it really helps because I have to actually think about it and so I have less brain space for the bad thoughts.
I've also been shocked at the number of vitamins where low levels can cause increased anxiety and depression - and how many of those proved to be low when my GP tested them. Mental problems sometimes have a physical component, and with baby taking so much out of you, it might be worth checking.

[bendmom]

Annie, thank you for posting this. I have suffered from anxiety (not depression) since I was in high school. I was on Lexapro (sp?) for years, but went off it during my last pregnancy. I excersized like crazy after, and I think that kept it down. I have started to really lose it lately. I've had 2 panic attacks in the last month, and even though I'm a yoga teacher and have been practicing yoga on and off the mat for the last 12 years, when I'm in attack mode remember ing to breath goes out the window!

I get so anxious over such stupid things, that I can't focus on the larger issues. Bills, meals, excersize, etc. I had early labors with the first 2 and was told (ob/gyn) I would be put on bed rest if I got pg again. I dont' think my midwife understands my anxiety about it, and doesn't understand why i'm not excersizing right now, neither does my partner. The last thing i need is to have a panic attack about not excersizing enough, or some random thing!

I have been taking Bachs rescue remedy, about 2 droppers full, and that has REALLY helped. After taking prescription meds for so many years, I thought a natural remedy wouldn't work. It's been working wonders and I only take it when I recognize my brain starting to over analyze, etc.

ALso, the previous poster mentioned breathing deep and holding it. It really does help to visualize breathing deep into belly, as we breath all day into the lungs and chest. When you make your exhales longer than your inhales, and keep the mouth closed, you circulate the breath better and start breathing into your parasympathetic nervous system. It helps me to focus on breathing deep into the belly all day, not just when I get anxiety, if that makes sense.