Are you concerned about having anxiety attacks in pregnancy? Are you afraid that the attacks will somehow harm the baby? Anxiety attacks are very hard to control, and feeling fear while having one will only make it worse.
The good news is that you can prevent them from happening! When you feel one coming, you can learn to stay calm so that it subsides quickly.
You’re not alone, either. Due to chemical changes in pregnant women’s bodies, it isn’t uncommon for them to develop an anxiety disorder.
During pregnancy, hormones are chaotic, blood sugar levels are inconsistent, circulation and breathing change, etc. All of this contributes to anxiety or panic attacks. Your mood is also affected by these changes in your body, making the anxiety disorder a physical AND psychological issue.
Symptoms of anxiety attacks during pregnancy include:
• Hot flashes
• Inability to sit still
• Terrified feeling that something bad is about to happen
• Excessive sweating
According to recent studies, there is a strong link between anxiety levels during pregnancy and a child’s susceptibility to attention deficit disorder (ADD). Also, if a mother doesn’t keep her anxiety in check, she is at an increased risk of going into premature labor.
Medication isn’t recommended since a lot of drugs have harmful side effects. Anti-anxiety medication can cause problems in an unborn child.
How can you prevent anxiety attacks in pregnancy, then?
Here are some techniques you can do to prevent attacks from occurring:
• Make sure you’re eating a healthy diet. A well-balanced diet is important for pregnant women. Healthy food will help you sustain a healthy body and mind. Eat plenty of protein rich foods such as egg whites, lean meat, poultry, and beans. Make sure you’re getting plenty of fiber to aid in digestion. Drink plenty of water and juice every day to make sure you stay hydrated.
• Whenever anxiety strikes you, place your hands over your stomach and take deep breaths. Inhale slowly. Feel the expansion of your diaphragm. Hold the breath in for a few seconds and then slowly release. While you’re at it, you can try some yoga. There are easy yoga stretches for pregnant women. Yoga and breathing exercises will help prevent anxiety attacks.
• Getting plenty of rest is important durance pregnancy. If you have trouble sleeping, try some breathing exercises when you lie down. Listen to soft music or hypnosis audio. Keep your room temperature down a bit. A cool, dark room will help you fall asleep more than a warm room with a lot of light.
• Exercise every day. Exercise will benefit you and your baby both. Do low impact aerobics such as walking or swimming. Wading in a pool is excellent exercise for pregnant women. Physical activity during pregnancy will improve your posture and decrease anxiety.
• Stay away from things that might scare you or cause you anxiety. It’s okay to listen to friends’ pregnancy stories. However, reading pregnancy magazines or visiting pregnancy websites may cause you some unnecessary stress due to horror stories. You don’t want to end up worrying about something that probably won’t be an issue.
• Laughter is a great remedy for chronic anxiety, as it enhances your mood and makes you feel better about your situation. You won’t worry as much if you take the time to laugh. Watch videos, look at funny pictures, spend some time with a friend who has a sense of humor, etc.
• There have been studies on the effectiveness of music therapy on pregnant women. These studies show that music therapy really can reduce anxiety levels! You can talk to a therapist about music therapy, or listen to relaxation music online. There are also meditation videos you can watch that will help you relax. Therapeutic relaxation music and binaural audio beats are an effective way to help a pregnant woman with anxiety reduction.
You can prevent anxiety attacks and keep your baby safe! You don’t have to go through extensive therapy or take any medication. You can prevent anxiety attacks in pregnancy on your own by eating a healthy diet, exercising, getting enough sleep, and doing relaxation techniques.
There are other techniques you can try as well. The information here is just the starting point. Check out the Linden Method and learn how to stay calm and relaxed for your sake and the baby’s!
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