Facing Anxiety during Pregnancy

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Anxiety disorders are becoming the most common psychological disorder these days because of the modern lifestyles people live today. Life’s stressors become a normal occurrence of our daily busy lives.

Studies show that anxiety is often hereditary. Unhealthy lifestyle such as unhealthy diet, lack of sleep and rest and no exercise at all can trigger the development of anxiety disorders overtime.

Panic disorder is one of the major types of anxiety disorder. This is characterized by sudden feeling of extreme fear, worry and terror when exposed to various events or situations that may trigger panic attack. However, a different level of panic attack may strike without warning and even without apparent reasons. These episodes can attack at anytime of the day, whether at daytime or during sleep. Panic attack symptoms are somewhat similar to heart attacks, and for this reason, many anxiety patients tend to believe that they are having heart attacks. These symptoms include rapid heartbeats, heart palpitations, shortness of breath, sense of terror, tingling or numbness in the hands, fingers and feet, trembling, excessive sweating, chills, chest pains, hyperventilation and loss of control. Some even experience hallucinations, suffocating sensation and the feeling of going crazy. Because of this confusion, the first time of experiencing this should the waking up alarm to meet your doctor immediately to diagnose properly what you are experiencing. Usually, panic attacks only last for less than 10 minutes but there are symptoms that may even stay longer than other symptoms.

Research shows that anxiety disorders are more prevalent in women. This raises the concern for anxiety during pregnancy. Pregnant women are not allowed to consume any prescription drugs to prevent infant birth defects. Anti-anxiety medications such as benzodiazepines, antidepressants and beta-blockers are not recommended for the harmful side effects these can give to the patients.

Therefore preventing panic attacks in women needs more consideration than with other people. And the only kind of treatment that is safe for pregnant patients is the natural way. Therapy sessions with professional therapists can be done. Taking slow and long walks is also the best exercise for pregnant women. Breathing exercises, relaxation techniques, yoga and meditation can keep the mind and body calm and relax. There are simple steps for abdominal breathing exercise that pregnant women can do for relaxation.

First, sit with both hands on the lap and back straight. Closing eyes can also help to be not distracted from other people or things and to focus on the breathing exercise.
Start by inhaling through the nose slowly, smoothly and deeply, expanding your abdomen, shoulders relaxing then chest rising. Hold your breath up to 7 to 8 seconds and then slowly exhale though your mouth. A soft ‘whooshing’ sound may be produced in this step.
You can then repeat these steps for several minutes. This can be performed this standing up, sitting or lying down.

These simple steps can help the mind keep calm and relax, regulates breathing and balances emotions that can reduce and relieve stress and anxiety.