Panic Attacks And Anxiety During Pregnancy: Mental Health Tips For A Healthier Mindset

Pregnancy can be an exciting time for expecting parents, but it may also come with worries and anxieties that can cause significant distress for the person carrying the child. Fear of birth, fear of the unknown, and daily problems that can arise from the physical and hormonal changes of pregnancy often lead to a constant sense of concern over the baby's health and ability to manage future parenting responsibilities. The individual can further develop anxiety about childbirth and postpartum care.

Perinatal anxiety or anxiety while pregnant is a common problem, with around 1 out of 5 women being diagnosed with an anxiety disorder during this time. Anxiety during pregnancy can be managed with mindfulness meditation, prenatal massage therapy, exercise, prenatal classes, prenatal yoga, and Lamaze breathing classes. It’s often helpful to work with a licensed therapist online or in person as well.

About anxiety during pregnancy

Anxiety in pregnancy can be challenging, especially for those already diagnosed with anxiety disorders or panic disorder, as it may exacerbate physical symptoms. Pregnancy can also trigger or worsen mental health conditions like depression, anxiety, and post-traumatic stress disorder (PTSD), adding to the emotional strain.

Managing anxiety in pregnancy is crucial for the well-being of both the mother and the baby, so it’s important to seek support and treatment for any anxiety disorder or post-traumatic stress.

Anxiety during pregnancy can be a natural reaction to the many changes that are likely occurring, such as increased hormone levels, upcoming life changes, and the physical effects of pregnancy. Some people who have a pre-existing anxiety disorder or manage other mental health conditions have varying responses to pregnancy, with some feeling more at ease and others noticing a steep increase in their anxiety levels. Every person tends to be unique, including their physiological body, and thus, each pregnancy can also be unique and may vary in its effects and symptoms.

Research suggests that untreated anxiety or panic attacks during pregnancy can lead to more complications before and after giving birth. For example, high levels of anxiety during pregnancy are associated with a range of complications, including low birth weight, preterm birth, and smaller head circumference.

Perinatal anxiety generally refers to the anxiety that may arise throughout pregnancy. Early pregnancy can be an exciting time for many parents-to-be. It also may come with fear and apprehension, especially for those who have had a history of traumatic pregnancies or miscarriages. 

During the second and third trimesters of pregnancy, the risk of a miscarriage usually decreases, and parents can typically expect to have a viable fetus.

Genetic testing and bloodwork can be done to rule out most abnormalities or fetal health conditions that need to be addressed either before birth or immediately after the child has been delivered. These tests can trigger anxiety as the parent or parents await news regarding the future of their unborn child. Once these tests have been done and come back with no signs of any problems, the positive news often relieves a great amount of stress. In the cases where the tests come back showing complications, however, this is often an unexpected and fearful discovery for the parents. The fears of an unhealthy pregnancy (depending on the diagnosis) and the worries of caring for a child and providing them with the highest quality of life after birth can become significant sources of anxiety. 

In less extreme cases in which the fetus is proven to be healthy and growing without problems, parental concerns are usually focused on preparing for the future. For instance, if this is your first child, you may be worrying about your ability to handle parenthood and the approaching childbirth.

The second trimester is generally the period when an expectant mother gets a few short weeks of energy and feels the best before the exhaustion and physical pains of carrying a child typically take over for the last three months. The third trimester is generally when the fetus is growing rapidly, and the mother’s body is changing to get ready for childbirth. Exhaustion is a factor that can greatly impact an expectant parent’s ability to manage physical and emotional stress. The size of the baby often begins to affect the quality of sleep as it is frequently difficult to find a comfortable position. Furthermore, the uterus is typically preparing for childbirth at this point and may begin to contract irregularly (Braxton-Hicks contractions) at any time. These contractions are often painful and can increase anxiety for both parents as the inevitability of labor approaches. 

All necessary tests will normally be done to ensure the mother and baby are healthy with no imminent complications. The parents may then be informed of any changes they may need to make for the healthiest possible pregnancy.

Panic attacks

Labor can cause a great amount of anxiety, no matter how many pregnancies a parent has been through. Parents who have given birth may experience anxiety because they know what to expect and may be aware of the unpredictable nature of childbirth. New mothers are usually apprehensive and fearful of the unknown and the inevitability of childbirth, whether through vaginal birth or a Cesarean section. There are typically many classes, as well as online information, available to help parents understand the birthing process, what to expect, and how to best prepare themselves.

Postpartum depression

Identifying and treating prenatal anxiety and depression can be incredibly important for the overall health of the mother, as well as the development of the unborn child. This vigilance for the mental health of new parents normally should not end when the baby is born.  

Symptoms of postpartum depression

Postpartum depression can strike at any point after childbirth, whether during the first few days of the postpartum period or even weeks or months later. Symptoms of postpartum depression may include:

• Intense anger
• Depressive mood
• Difficulty bonding with the baby
• Irritability
• Fatigue
• Disordered sleep
• Self-harm compulsions or thoughts of hurting the baby
• Not feeling “like yourself”

Coping with an anxiety disorder and strategies to manage mental health while pregnant

Meditation and mindfulness practice

Adding certain lifestyle changes to daily routines may help reduce worries and other common symptoms of anxiety in pregnancy. For example, a calming bedtime routine may help support staying asleep to improve mental well-being and other pregnancy outcomes, such as reduced stress levels and improved mood control. Remembering to find support and spend time with friends or family members may also help prepare women mentally for giving birth and the period after the baby arrives. 

Prenatal massage therapy

Exercise to manage anxiety during pregnancy

Prenatal classes

Prenatal yoga

Resources to support the mental health of parents during pregnancy

There are often pregnancy resource centers that assist expectant parents in receiving the care and support they need, including programs like WIC (Special Supplemental Nutrition Program for Women, Infants, and Children). These resource centers may provide blood tests and ultrasounds for those without insurance, and they may also provide expectant parents with information to help them become recipients of government assistance. These are typically medical care and food benefits, which can be extremely useful in providing a proper diet for the mother while pregnant and providing formula and solid baby foods once the child has been born. 

Many also have parenting classes available that teach about fetal development, breastfeeding, and parenting babies and young children. You can also ask these pregnancy resource centers if they offer specialized services for pregnant women with anxiety disorders, panic disorders, or other mental health issues that may become more prevalent during pregnancy. They may have low-cost or free options for cognitive behavioral therapy available for you to use.

The importance of seeking help for panic attacks and anxiety disorders during pregnancy

If you are unable to manage the symptoms of anxiety like panic attacks and restlessness, or simply want to talk to a therapist for support, it’s generally recommended to seek the assistance of a licensed mental health professional to guide you through the coping and healing process. Your therapist can help you understand why you are anxious and give you strategies to improve your response to stress. Getting professional help can be one of the best options for identifying and reducing symptoms and their triggers, both while pregnant and in one's daily life outside of pregnancy.