Anxiety

EmeraldNC · January 2017

I think we've had a thread on this.. I looked but couldn't find it. My mobile Bump isn't always user friendly. I apologize if this is a duplicate.

Are there any other ladies out there with severe anxiety? What are ways you're coping through this pregnancy?

I have daily medication I am on and take (even though my OB and General Practictioner disagree on me taking it during pregnancy) but was warned against taking my PRN medication (a benzo) because of risk to the baby.

Im very much struggling tonight. I feel like I'm barely able to ward off a panic attack and was hoping you ladies may have some good strategies you could share.

alm52386 · January 2017

What med are you on? I'm on 20mg of Celexa. I also was told not to take my benzo, Ativan. I normally only take it when flying though so that was interesting to fly at Thanksgiving with anxiety plus morning (all day) sickness. I had been down to 10mg of Celexa over the summer because I was so sleepy but then got a lot of panic attacks every night when I found out I was pregnant so I went back to 20mg. They told me the benefits outweigh the risk. I'm fine most of the time. I still get panicky feelings once in awhile but not as much as I used to.

I guess I don't have many strategies. I usually just use self talk and tell myself it will pass and I'll be fine.

michaela0704 · January 2017

I haven't had a panic attack in close to 10 years and my experience was very much situational/a specific person induced, but.... I think what worked best for me was focusing on what I could control in that moment as the unknown and stress of that person/situation took me to a point of fear/anxiety/lack of control.

Do you know your triggers well? Anything you can remove from or add to your current situation?

michaela0704 · January 2017

@alm52386 the suggestion of self talk is great! That would help me catch myself from escalating further into/getting to a panic attack but I usually had to do something else in addition to help focus my thoughts to calm down.

alm52386 · January 2017

I have sooooo many triggers!!
Thunderstorms/tornados, flying, elevators, waiting in lines, large groups of people, medical emergencies (for example someone fell outside of my work the other day and the ambulance came), old people with oxygen (they might drop dead at any second!), sometimes being out to eat at a restaurant, speaking in front of a group...... I'm sure there's more. All of mine more or less lead back to being trapped and/or dying. Also both my parents and my paternal grandfather and maternal grandmother as well as other various relatives have anxiety. And DH, FIL and MIL. This kid is gonna come out having a panic attack. Poor thing.

also, back in high school I was diagnosed with panic disorder with agoraphobia.
yay.

EmeraldNC · January 2017

Thanks for sharing ladies. Sometimes I think it helps just talking to others who understand anxiety and what it's like.

I'm taking Effexor. And have Klonopin PRN.

I have 3 main triggers (my mom who was very abusive to my sister and I growing up), ideas I can't totally grasp (outer space, death, etc... So weird, I know) and what my doctor has called "anticipatory anxiety" (Sunday nights..the beginning of a new week, New Years count down..beginning of a new year, big changes of any kind).

I avoid my mother at all costs when I'm feeling stressed. She doesn't accept boundaries and has been blowing up my phone today, which probably hasn't helped this Sunday night, which is when I typically feel panicky.

alm52386 · January 2017

Effexor was the first thing I tried when I was 16. It gave me these strange muscle spasms. I still spazz out when I get really upset. Ironically, my now DH, then BF was with me the first time it happened.

I also cant think about outer space or death. Especially thinking about why are we here, what is the purpose of life.. gives me anxiety every time.

I also think hunk the absolute worst in every situation. Earlier I called my mom and she didn't answer then I called my dad and he didn't answer and my immediate thought was that they got in an accident on their drive to vegas. Instead of oh, they are driving in the middle of no where they must not have a signal.

GoodWitchoftheNorth · January 2017

I'm so sorry you're having a tough time right now. A strategy I use a lot is self-talk...I remind myself frequently that I'm not alone, I have support, and that I am a smart, tough woman who can handle when things go wrong. My therapist gave me a list of positive self affirmations that I read frequently when we started, and I absolutely find that those help.

She also taught me to take 3 deep breaths, and to let them out with noise (like a loud sigh). Not sure why, but it helps sometimes. She told me to think "calm" when I inhale, and "relax" when I exhale.

When panic attacks start coming on, all I can do is keep breathing and remind myself that they pass. It won't last forever.

You've got this.

Dovahkiin_99 · January 2017

*Lurking from July17*

It's awful to deal with anxiety on a good day, let alone when you're going through so many emotional and physical changes associated with pregnancy. I also have anxiety and was on 10mg of Cipralex, but I'm weaning off of it under the supervision of my GP, however, I have concerns of and am very aware of my anxiety spiking through this process. When I feel anxiety coming on (and it happens randomly, not always a trigger), I have a couple strategies in my back pocket that I use to calm down:

Self talk for sure, as others have mentioned previously. Also practicing mindfulness and being as present in the moment as I can be (i.e. what do I smell, what can I hear, taste, feel, etc). Deep breaths.
If I'm at home or at the office, I close my door and do 10 minute calming guided meditation from YouTube with my headphones in. I've found this very helpful.
I go for a walk and get some fresh air. Even better if there's a forested area to access.

I hope you feel better soon!

Edit: correcting my bad bad grammar

semicolon · January 2017

I have postpartum anxiety. Yay. Most of the time, literally dropping everything and walking away from a situation helps. I once had an anxiety attack trying to pick out fabric. So I bought both. Anxiety attack over colors to use? I let my daughter choose. Anxiety over leaving to go somewhere? I just don't go and make myself a cup of tea and sit in bed. I try to practice self care and give myself permission to "just be."

Kylieslip24 · January 2017

I'm so sorry you have to deal with this. 2016 was my anxiety year. Seriously worst year of my life. Last January I tried a detox diet, I went off meat, eggs, dairy, sugar and gluten. And I felt great, except for hungry. And then right after I started to get terrible anxiety, I didn't know what it was even. I got so sick like the flu every time I left the house. So I started staying home as much as I could. I weaned dd in January too so I thought it was a form of postpartum anxiety? It was pretty much a year of being confused and thinking I must have been dying. I finally went to the dr in July and found out I was severely anemic. So I started going on iron and eating a lot of meat. When I was a few weeks pregnant and feeling my worst, I came across someone on a forum saying they cut gluten and their anxiety was gone immediately, so I thought wth I'll try it. And it worked! It was like a fog lifted! And twice since I have eaten it and I'll have terrible anxiety for about four days. It's so crazy, and when I went to my last appt, my iron count was nice and high. The dr was surprised because she said pregnancy lowers it and it should be really low. But I've learned that if you can't digest gluten, it destroys your intestines and makes it so you can't absorb vitamins and minerals and your body acts like its starving, which was hurting my brain and causing anxiety. So anyway, sorry that was a long story, but this year I learned:
walking helps, walking fast is even better.
Mil gave me a doterra blend called balance I would spray on my palms and that helped, also safe for pregnancy.
Being with dh and him distracting me helped.
Also, maybe try picturing baby's face or looking at an ultrasound, because a big comfort for me was looking and holding dd.

hope you feel better soon!!

mamaelle27 · January 2017

When I get anxious I try to redirect my thoughts to logic. For example, if I'm worrying that something will happen to DD, I'll tell myself that the odds of that are really low and I try to think of specific examples. My husband's also gotten really good at this so if I can't calm myself down, he usually can, so don't be afraid to talk to others. It's difficult and if you feel like you're struggling, you should speak to your doctor and maybe a therapist. Know you're not alone. Hugs.

sevenn · January 2017

I'm a big fan of mantras. I write down either sayings, or positive thoughts on the situations I'm stressed about. I carry them in my pocket and look back on them throughout the day when I feel the anxiety coming. They seem to help me acknowledge the thoughts, give them a moment, and then hopefully move on- for a little bit!

EmeraldNC · January 2017

Thanks ladies! I do see a therapist regularly and I had been doing so well we are scheduling 3 months between each appointment. My next appointment is the beginning of February, so I think I'm going to tell her I need to be seen more often because my anxiety is through the roof.

kdanjou · January 2017

Big hugs to all of you! Anxiety and panic attacks are something I experience fairly often as well. I second the suggestion of guided meditation. If you can find 20 mins at night before bed, lay down and listen to a guided relaxation meditation. I always fall asleep during them and over time they have helped keep me from being so anxious. Whenever I feel myself spiraling out of control again I start listening to them again.

Mtnmommy · January 2017

For me, it's worked to externalize my anxiety, and understand that it distorts my thinking. then I try to journal about what's real vs. what my anxiety is making it out to be. DBT has helped me a lot, and it's recognized by a lot of mental health professionals in managing anxiety and depression. You may want to ask your therapist about it.

EmeraldNC · January 2017

@Mtnmommy What is DBT?

Mtnmommy · January 2017

@EmeraldNC it's dialectical behavioral therapy. It takes concepts of cognitive behavior therapy in seeing how thoughts influence behaviors, but it has Buddhist concepts woven into it that help getting out of black and white thinking, increasing mindfulness, and work on tools to cope with distress and regulate emotions.

jc_twomamas · January 2017

@Mtnmommy and @EmeraldNC I know two people who went through DBT and had tremendous lasting results with a huge tool box to help them through more challenging situations or thoughts.

I am also a mantra user. The other thing that has really helped me is Tapping Solution, also widely known as "EFT: Emotional Freedom Technique". I use it often, especially during DS pregnancy and now during this pregnancy.

Keeping you in my thoughts.

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