anxiety/panic attacks
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Topic: anxiety/panic attacks
Posted By: freckle
Subject: anxiety/panic attacks
Date Posted: 15 July 2010 at 10:35am
Since getting pregnant my already anxious mind as gone into overdrive  I've been having many panic attacks and also have a constant feeling of worry/anxiety.... like right now I have this stooopid lump in my throat that I know it's just anxiety but it keeps on setting off my panic attacks.... argggh! Anyone else had this? any ideas on how to control this? It is driving me insane... I will probably see the dr about it after the first trimester but I really want to avoid any medication during the first tri if I can....
TIA  ------------- mum to 3 lovely girls :D |
Replies:
Posted By: rachaels
Date Posted: 15 July 2010 at 11:08am
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Deep breathing and focus on your surroundings is the way I got through acute panic attacks.
Take a few minutes out when you are feeling an attack coming on. Focus on your breathing...taking deep breaths in and out, nice and regular. Notice the way you are sitting. Relax your muscles so you are comfortable but not floppy. Focusing on your breathing will help your muscles to relax. Now notice where in the room you are. What can you see? Describe what you can see in your head, for example I am in a computer chair, on the OHBaby forums, in my office at work, my computer is dusty...my desk is wooden etc. Now notice your smells. Right now I can smell the porridge I just finished. What can you hear? I can hear some clients in the other office, the keyboard as I type, my breathing because I have a stuffy nose. Go through your 5 senses like that, making sure you describe everything fully in your head - this feels stupid at first but observing your environment properly and in depth takes your mind off the panic you were feeling a few minutes ago. Remember to keep controlling your breathing and paying attention to your body - if you feel like you are tensing up again, start the process all over from scratch. If you get thoughts intruding about whatever it was that made you panicky in the first place, focus on an object and describe it in your head using your senses. This may or may not help with the anxiety you feel in general - it might pay to google relaxation techniques. But this was the way I was taught to manage acute panic attacks and eventually it really worked for me (I do it subconsciously just walking around these days). Hope this helps! |
Posted By: amme_eilyk
Date Posted: 15 July 2010 at 11:24am
| hugs from me freckle, it is tough, distracting yourself with something else when you feel it coming on. getting up and going for a walk. anything but focussing on the rising panic, all that does is make it worse. I would talk to your doctor, they may have some good techniques to help and there are some fast onset fast offset medications that can help and arent in your blood stream long enough to effect the baby. |
Posted By: newme
Date Posted: 15 July 2010 at 11:30am
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You could try rescue remedy when you are having an attack, but to try and prevent the attacks from happening make sure you are eating properly, keeping hydrated, exercising and getting enough rest.
Deep breathing and focusing on relaxing, and when you are feeling panicky close your eyes and try and imagine you are somewhere you feel safe and happy - maybe at the beach in the sun or something. Is it your health or your babies health that you are worried about? Or just everything? Maybe try writing down your concerns so that you can actually put things in perspective. |
Posted By: Brenna
Date Posted: 15 July 2010 at 11:30am
hugs freckle panic attacks are scary! I agree with the others to start distracting yourself as soon as you can feel one starting. find something to try and take your mind off it. I found going outside and doing something in the fresh air really helpful plus having someone there to talk to about how I was feeling (or even talk on the phone to someone). Breathing is really important. Breathe in deep (put your hand on your upper tummy - this should move when you breathe, not your chest/shoulders). Count in for 3 then out for 3. I used to make myself do this and I'd even count in my head and really focus on breathing deaply and slowly.
Your doctor should be able to give you more ideas. Remember to tell people how you are feeling and keep yourself around helpful, caring people. Not judgmental ones who have no idea what you're going through or aren't trying to be understanding -------------  My beautiful 2 girls...nearly 4 and 13 months
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Posted By: CJsays
Date Posted: 15 July 2010 at 12:52pm
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Ohhh that's tough! I have panic attacks about barfing on the train, only way I can deal with that is drive to work instead (and pay for a park when I can't get a bosses one), so avoiding what freaks me works for me!
Did you have this with your first 2? |
Posted By: freckle
Date Posted: 15 July 2010 at 1:27pm
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Thanks so much for the responses guys... I do really try to distract and refocus but find it so hard! I will def try what you say though Rachaels! I do try deep breathing as well but often find I get too focussed on my breathing and freak out about it
Hila - I am a total hypochondriac and always have been, my anxiety had been getting worse before getting pregnant. It is usually health concerns that set it off... I had wondered about rescue remedy , but I have never tried it... does it really help? CJ - I have always had some level of anxiety but I didn't find it got heaps worse with my other two.... I did have a lot of anxiety around the labour with No.2 and I'm sure I will this time too as the complete lack of control scares the crap outta me... but I think that's pretty normal.... ------------- mum to 3 lovely girls :D |
Posted By: CJsays
Date Posted: 15 July 2010 at 1:46pm
| Yeah me trying not to think of the labour part... that's what has stopped me having kids for the past 10 odd years and I never thought I would get past the fear of labour!!! At least you have got through it twice already, you know you can! |
Posted By: rachaels
Date Posted: 15 July 2010 at 2:26pm
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With the technique I explained above, you can refocus as many times as you need to. When I first started using it I was having to refocus mutliple times a minute....now that I've had a lot of practice, it's a lot easier to get on with the exercise.
The important thing is not to judge, I should have said that before. Don't judge because you can't focus, the anxiety is causing you to go back to 'freaking out', that's just the nature of it. The point of refocusing is actually that you can take your mind off the anxiety for a few seconds - and that will get longer the more you practice it. And don't judge your surroundings, just observe them...for example if your floor needs vacuuming, just observe that your floor is dirty, then move on. Don't beat yourself up because you haven't done it yet...if that makes sense? |
Posted By: flakesitchyfeet
Date Posted: 15 July 2010 at 2:32pm
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Freckle if you pm me your email I can send you an mp3 track if you like? We have a brilliant relaxation techniques one from the counsellor, not great when you aren't in places to listen to it but brilliant at home -------------  http://lilypie.com"> |
Posted By: freckle
Date Posted: 15 July 2010 at 7:10pm
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CJ - I dunno whether knowing what your in for is a good thing TBH...
Rachaels - thanks again! I have tried it and although I do find it hard not to judge esp with all the mess everywhere atm... it does seem to help distract my thoughts... I just hate feeling like I'm always on the edge IYGWIM... Thanks Flake that would be awesome - Ive just PMed ya ------------- mum to 3 lovely girls :D |
Posted By: kazzam34
Date Posted: 16 July 2010 at 8:11am
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I used to have frequent panic attacks at work caused by the workplace, but am now off work and so that trigger has stopped. They were the full blown heart racing, rush of blood to my head, dizziness, couldn't breathe, thought I was going to faint type of panic attack.
But now my major time for panicking is when I'm trying to go to sleep. I am also admittedly a bit of a hypochondriac or suffer from 'health anxiety' as the modern term goes - ever since I had my first child I have really worried about dying (apparently that is very common when I talk to other mothers). When I try to go to sleep all these things from the realistic to the absolutely ridiculous go round and round my head, and then I find I can't breathe. Last nights topics included: 1. what if I have to go back to work before my ML starts, how will I cope? 2. does my son know I love him enough, am I a good enough mother? 3. what if my husband dies when he has his operation in a fortnight (only on his sinuses, not major surgery!) 4. is my headache a sign that I am going to have an embellism 5. my tooth hurts so might have to go to the dentist - am terrified of the dentist. What if going to the dentist causes me to go in to premature labour because I'm so scared of going ? 6. do my work colleagues hate me now because I am off sick? and on and on it went in a continuous loop for what seemed like hours! One of the posts on here has been really helpful, I had never thought about listening to a relaxation CD. I think it would really help for me to do that when I'm trying to go to sleep so that my mind is full of peaceful thoughts instead of empty so that all the ridiculous stuff can rush in to it. Kazzam |