Agoraphobia / Panic During Pregnancy?
This is my 2nd pregnancy, and increasingly over the pregnancy I’ve developed panic and anxiety which had led me to avoid going to certain places. My avoidance has increased more and more lately. Here I now sit, 1 week until my baby is due and I am very panicked about how I will cope going to hospital, and staying in hospital and also how I will cope during birth. I guess more than anything I’m wondering if anyone has had agoraphobia / anxiety attacks during there labour and birth and any advice would really be appreciated. It seems each day my anxiety is over different things relating to either myself or the birth, or just panicking. I’m scared I won’t get it together when the time comes.
Thanks in advance for any advice / information.
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Tagged with: Agoraphobia • During • Panic • Pregnancy
Filed under: panic attacks during pregnancy
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I think you should mention this to your doctor so they can see if there is any medication that would be safe for you while pregnant. Good luck!
View the techniques for control of panic attacks, in section 8, in my website, at ezy build, below, which I created to contain all the information that there isn’t enough space for, here. Begin, on this first occasion, only, by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if you become unconscious). Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, or 42, respectively). The paper bag method works for most people: try it.
If you are fairly suggestible, the following are reliable: http://www.hypnosisdownloads.com/
Your last alternative is psychotherapy, to address its fundamental cause: read section 1, and examine the http://1-800-therapist.com/ website, and use the locators, and phone book. I used to suffer from panic attacks, until I questioned what had changed in my life, at, or just before that time, to trigger them. For some people, this is enough. These days, I have instilled the habit of, whenever a situation occurs where panic is likely, I visualise a large, “STOP!” sign, as vividly as possible, followed by repeating to myself: “stay calm” in my mind. You could try the same method. It usually takes 30 – 40 repetitions, for most people, to establish a new habit. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack.
Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed. Also, give the EFT a good tryout, to see if it helps you. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind). Section 53, and pages 2, 2.q and 2.o at http://www.ezy-build.net.nz/~shaneris also refer: “Even though I sometimes suffer from panic attacks, I deeply and completely accept myself.” Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, and this requires some form of therapy, and Cognitive Behavio(u)ral Therapy has proved effective.
Advice from a published psychiatrist on controlled breathing. (1.) Get a clock, or watch with a second timer. (2.) Practise for 5 minutes, 4 times daily, until proficient. (3.) Take a small breath in, and hold it, for 6 seconds. (4.) Think to yourself: “RELAX”, just before breathing out. (5.) Try to feel a sense of releasing tension, as you breathe out. (6.) Breathe in for 3 seconds, then out, for 3 seconds. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose. (7.) For the next minute, continue to breathe in, and out, every 3 seconds. (8.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense.
Because many people can’t access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge. Cognitive Behavio(u)ral Therapy is generally available in most areas, but EMDR (see section 33) may well be worth trying, and is becoming more widespread. (The following is a variant of EMDR therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety: it is easily learned, quick to use, yet can be very effective. It is currently the subject of much study by neuroscientists, to discover how it works. Don’t dismiss it, merely because it seems a little strange: give it a tryout!). Prior to using either of the methods in the above paragraph, or using it on its own, first sit comfortably, and take a deep breath.
Then, without moving your head, move your eyes from the left, to the right, and back again, taking around a second to do so (say: a thousand and one: this takes approximately a second). Repeat this procedure (without the words, although you can count, subvocally if you like) 20 times. Then close your eyes and relax. Become aware of any tension or discomfort you feel. Then open your eyes, and take another deep breath, and repeat step one, closing your eyes, and relaxing afterwards, in the same manner. Then, repeat the procedure one last time. Some people may find that this is all they need do. With experience, you may find that you can practise this in public, with your eyes closed, which greatly widens the window of opportunity for its use, and avoids attracting unwanted attention.
It may also help to minimise, or eliminate sugar, and caffeine products from your life. Xylitol, or Stevia is preferable, (health food stores) or fruit sugar (fructose, such as “Fruisana”, from supermarket sugar aisles) or even a little honey, because these will reduce “sugar spikes”, which later deplete you of energy. Minimise/eliminate consumption of highly processed foods, particularly grain products, such as white bread, donuts, cake, cookies/biscuits, or anything with sugar. Opt for more wholefoods, non-starchy vegetables, and fruit. ================== =============== ================ =============== Agoraphobia is addressed in section 27, at ezy build, and anxiety in section 6 (view page N first).
I had agoraphobia for 11 years and went through 2 pregnancies with it. You will probably cope fine with the birth as you will be too busy to worry about the fear, and if you do have problems, what better place to be than in the hospital. One of the things that helped me when I was having a full blown panic attach was thinking “what is the worst that can happen”? Usually I would be in a place where there was someone to help if I got out of control (though I never did) or if I passed out (which I never did). Have you told your doctor about the panic attacks? Have you pinpointed when they started? Are you having a lot of stress in your life or did something catastrophic happen right before they started happening? I have read that they start a lot of times after something catastrophic or life changing has happened like a death, a divorce, major illness, “having a baby” (things like that). I always believed they had something to do with a chemical imbalance as they were worse if I was under a lot of stress (and when you are under stress your body is shooting off all kinds of chemicals). Here’s what I know. It is hell going through agoraphobia but you can get over it. Please let your doctor know what is going on and try not to worry. Enjoy today. And remember “Life isn’t about how to survive the storm, but how to dance in the rain.”