Anxiety

Capella99

Just wondering what others who struggle with anxiety do while pregnant? I have an rx for Xanax but obviously don't want to take those while pregnant. It's horrible, heart palpitations and the feeling is just sucky. I don't struggle with depression, just anxiety and it's not all the time. I would like to find some natural/safe remedies while pregnant to get through this a little more comfortable.

Capella99

I know to talk to my doctor, this is something I was asking other women who are also dealing with anxiety. I am asking them what they have done that's safe in pregnancy and has worked for them. I'm not seeking expert medical advice. I'm looking for comments from other women who are dealing with it.

Jlotterman

@Capella99‌, I think all sharkfarts is saying is that there already is a recent post about this very topic. She is trying to be helpful by steering you towards that post that has people on it going through the same thing.

Capella99

Well I wasn't trying to be rude. Lol just making myself clear as to why I posted the question.

somewheresublime86

A few strategies that work for me:
- Acupuncture
- Exercise (swimming or walking at the moment)
- Watching funny movies/sitcoms
- Pampering and spa stuff - I like to do footbaths in our tub sometimes with Epsom salt and a little bubble bath
- Reframing (this is a skill I learned in therapy). Basically, actively changing your perspective and deciding to look at what you're concerned about in context.
- Avoiding google and WebMD

I think, for me, it comes down to self-care. Taking twenty minutes a day to check in with myself and do something nice or relaxing makes a huge difference. What have you tried so far?

Jlotterman

Anxiety is awful. I myself have been suffering with it since I was 16. I'm going to be 38 in March. I've been on and off meds since then. I haven't been on meds in about six years. For me, I just try and close my eyes and take some deep breaths. I am unfortunately an old pro with dealing with panic attacks. Anxiety is so different from person to person as well as what works for them. I wish I had more advice. I know hormones can very much exacerbate anxiety. Sometimes with safe meds, the risks outweigh possible consequences if the anxiety is debilitating.

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jk3610

I do well (well enough) without medication, but sometimes that is the best course of action for others.  Depends on the person.  For me, it is about taking deep breaths, thinking about my problems logically, and exercise.  Just ask your doctor what might work best for you.

sagehens47

Different things work for different people. I'm on a small dose of Klonopin to help but it was a long discussion with the doc. More natural remedies remedies besides the advice that pp's have suggested (meditation, exercise) TO STILL TALK TO YoUR DOC ABOUT (I say that in caps because even though they are all supplements found anywhere, a doc needs to approve) - inositol, L-theanine, gabba, lavender, magnesium

sb42715

As PP have mentioned, managing anxiety really boils down to self care -- with the emphasis on *self* because what works will indeed vary from person to person. As a therapist specializing in perinatal mental health, I think you've gotten some great general tips here, many of which have strong empirical evidence that supports them.

I'll echo PP and share the strategies that I recommend most frequently for keeping perinatal anxiety in check: sleep hygiene (Google it if not familiar with best practices), exercise, mindfulness meditation, good nutrition/hydration, deep breathing, progressive muscle relaxation, and talking worries through -- out loud -- with a particularly rational but supportive friend. There are also some good CBT-based workbooks available for anxiety during and after pregnancy on Amazon.

If self-management doesn't cut it, ask your OB/MW for a referral to a therapist with expertise in reproductive mental health. If you do -- at some point -- feel that medication is needed, seek out a reproductive psychiatrist who can help you weigh the risks and benefits of particular Rx treatment options.

somewheresublime86

sagehens47 said:

Different things work for different people. I'm on a small dose of Klonopin to help but it was a long discussion with the doc. More natural remedies remedies besides the advice that pp's have suggested (meditation, exercise) TO STILL TALK TO YoUR DOC ABOUT (I say that in caps because even though they are all supplements found anywhere, a doc needs to approve) - inositol, L-theanine, gabba, lavender, magnesium

I was using lavender essential oil (a few drops under the tongue) every day before getting pregnant, and found it really helpful. I haven't used it since, except for a few drops in the bath or our steam diffuser. It is super relaxing!

annapants26

Although obviously you must already know how important it is to base your actions on sound medical advice, I just want to offer a word of acceptance: I think if you're taking an SSRI or a benzodiazepine or whatever it's totally ok! It's definitely not something we, as pregnant women, are encouraged to talk about (or, as it were, "admit" to.) And making the choice to pursue non-medication alternatives is awesome too good luck!

musicmamma2015

Creating good boundaries for yourself is so important, especially now that you are also carrying a lo but also good nutrition. I try to skip most processed food, even the "healthy" ones, as much as possible. There are so may chemicals that can really affect those of us who struggle with anxiety. Something else that helps me, which I started right about the time we conceived is going to the chiropractor regularly. I found out that I had vertebrae pushing on my brain stem. When your spine is in alignment, messages from the brain can more easily travel to the rest of the body. I cannot say enough about the value of three things in natural anxiety care: counseling, chiropractic care, eating well/self care.

TheWindCriesMary

I couldn't agree more about staying away from processed foods, as well as regular exercise. I've always loved yoga and that's very calming for me but if that's not an option for you just a refreshing walk outside can help too. My dr. actually told me I could continue to take xanax while pregnant but I have been to nervous to, so I had to find other ways to deal as well. Like another pp said, what works with some may not work with others so it's best to talk to your dr. about this. Good luck!!

ejz98ric02

OP, I suffer from anxiety and went off meds right before becoming pregnant, giving myself time to ween off them. That's what my doctor and I decided upon. She also said that I could go back on them after birth, that there are ways to breastfeed while taking meds and still being dafe for baby. My personal choice is to wait in the meds. Has it been fun? No. Not at all. It's a struggle, as I'm sure you can relate to. I go for a 2 mile walk daily, I snuggle with my cat, and I have learned to give my anxiety a voice. I tell people, usually DH or close coworkers when I am anxious, so that my anxiety is not interpreted as snappiness or rudeness towards anyone inparticular. It's different for everyone, but good luck to you!

Lune73

When i suffered anxiety it was in the office in the first month..
Luckely doing yoga is helping me a lot!
Also not taking serious every crying attack or difficult thinking is helping me...
When i can't sleep i can take a herbal tea from Passion Flower and it helps right away..
Good luck!

janexo221

I have depression and anxiety, which is why I said I could never have a baby! But here I am! I found out I was pregnant at 22 weeks. The entire time (unknowingly) I was on Celexa, Ambien, and Ativan once a month or so. My doc was not worried at all, but as he said, what's done is done. Knowing that, I decided to only stay on Celexa as the benefits outweighed the risk. I have been going to message, mani/pedi, writing in a journal, and taking baths as a way to curb my anxiety. I then try to focus on what I am nervous about. Then I do as much research as possible to figure out if it is something I can control or not. Right now, I am worried about my baby being healthy as I did not know I was pregnant and want taking vitamins, etc. But worrying about it does nothing for me or baby. I give it to God and do something that makes me excited for the baby, like making a scrapbook or baby registry. This is the only time this might happen for me and I am not in control. Knowing that helps me relax.

stephmackenzie

I have perinatal anxiety as well. The thing that has helped me the most is almost like a game my husband plays with me. He asks what I'm worrying about and then the chances of it happening and the worst thing that could happen if it were true, then he asks me more questions and reminds me that it's most likely nothing in a very loving way... It probably wouldn't work for most, but it works for me..

MandieLeeS123

I suffered from anxiety for a few years but found relief through mainly acupuncture but also with magnesium supplements from my nutritionist, yoga and deep breathing techniques. Next time your feeling a panic attack beginning let all the air out of your lungs and then breathe in through your nose for a count of four, hold on for seven, and purse your lips (as if blowing through a straw) and slowly breathe out for a count of eight. The counting gets your mind off of whatever is is your thinking about and the breathing helps steady your breath. There are also helpful apps for your phone for anxiety and mindfulness. Wishing you the best of luck!