I Want to Tell You Something…
Everyone tells you that pregnancy is a gorgeous, joyful thing. But what if I told you that amid all that happiness, I felt like I was falling apart continually? My heart would suddenly race, my hands would tremble, breathing became hard — everything inside felt shaken. Yet on the outside, I looked normal.
People kept saying, “Relax, it’s just hormones.” But the truth was — I was facing real Panic Attack While Pregnant . And I wasn’t alone.
What Is a Panic Attack? (In Simple Words)
A panic attack hits out of nowhere — without warning. And in that moment, it feels like you’ve lost control over your own body. You might feel:
- Shortness of breath
- Pounding heartbeat
- Shivers, chills, or sweating
- Dizziness, fear, or the feeling that you’re going to die or go crazy
It all feels so real that you might even end up at the hospital — only for the test results to show nothing. You feel helpless. Their are days when you can’t help but want to cry.
Why are panic attacks so prevalent in pregnancy?
You are a mix of emotions and physical sensations during pregnancy. Hormonal changes, physical discomfort, concerns about baby, fear of labor, body image changes, etc. It all relates to the possibility of experiencing panic attacks during pregnancy.
And if you’ve already struggled with anxiety in the past, your chances of having panic attacks during pregnancy are even higher.
Common triggers include:
- Overthinking about your baby’s well-being
- Fear of labor pain
- Unplanned pregnancy or relationship stress
- Going to appointments alone
- Flashbacks from previous miscarriage or trauma
No one warned me that with the pregnancy glow, panic might also show up.
A Personal Story
I was five months pregnant when my first panic attack hit me. It was for an ultrasound, but as I waited at the clinic for my appointment, it took longer than I anticipated. That is when it started — my breath began to tighten and I began to think something bad was going to happen.
People around said, “You’re just overthinking.” But in that moment, I kept wondering — “Am I harming my baby?” That day opened my eyes. A panic attack is not a drama — it’s a real physical and mental breakdown.
Signs of Panic We Often Ignore During Pregnancy
Everything feels new during pregnancy — so sometimes, we mistake panic for normal changes. But if these symptoms are happening again and again, they might be red flags:
- Daily tightness in chest or rapid heartbeat
- Fear over small things
- Waking in the middle of the night, gripped with anxiety
- Feeling like you’re losing control
- Feeling like you’re losing control
- Crying for no reason, especially after the attack
These could be symptoms of panic attacks — and ignoring them can make things worse.
“It’s Just Hormones” — The Biggest Myth
The worst line I heard: “Relax, this happens to everyone due to hormones.”
Yes, hormones do play a role.
But if you’re experiencing 2–3 panic attacks a day, or constant worry that won’t let you sleep — it’s more than just hormones. It could be a sign of an anxiety or panic disorder — and it is treatable.
Can Panic Attacks Harm the Baby?
This question haunts every pregnant woman — and rightly so. Research shows that untreated, repeated panic attacks can lead to:
- Premature labor
- Low birth weight
- High blood pressure
- Difficulty bonding with baby after birth
- Emotional issues in the child later on
But please — don’t panic about panic. Getting help early is the best way to protect yourself and your baby.
You Are Not Weak
If you’re pregnant and struggling with panic attacks, your feelings are valid. Fear of labor, pressure of becoming a mom, losing confidence in yourself — all of this is natural. But when the fear starts stealing your peace — it’s time to speak up. Please reach out to your doctor, midwife, partner, or therapist.
Your mental health is as important as your physical health.
When Even Your Heartbeat Feels Like a Threat
You think about your baby all the time — wanting to keep them safe. But what do you do when even your own heartbeat feels like the enemy? Let me say this loud: Your fear is real. And so is the way out.
What To Do During a Panic Attack While Pregnant
In a panic attack, your brain flips into danger mode. But you are safe — it’s just your brain sending the wrong signal.
Try these steps:
1. Ground Yourself – The “5-4-3-2-1” Technique
Focus on your surroundings:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste or a mantra: “I am safe. My baby is safe.”
2. Deep Belly Breathing
Practice breathing slowly and deeply from your stomach:
- Inhale 4 seconds
- Exhale 6 seconds
This calms your nervous system.
3. Cold Water Trick
Splash cold water on your face or hands — it helps slow the panic signals in your brain.
4. Repeat a Grounding Mantra
Keep saying:
- “This feeling is temporary.”
- “I’ve felt this before and survived.”
- “I have panic, but I am not weak.”
Long-Term Healing: Don’t Just Stop Panic — Heal the Root
Experiencing panic attacks does not mean you are insane. You are likely overwhelmed, overstimulated, and/or under-supported. Let’s talk about what can actually help you heal:
1. Cognitive Behavioral Therapy (CBT)
Honestly? CBT changed my life. In CBT, a therapist helps you identify thoughts like:
- “I will lose control.”
- “Something bad will happen.”
- “I won’t be a good mother.”
Then you learn how to respond to these thoughts instead of reacting. CBT is safe, drug-free, and proven effective during pregnancy.
2. Self-Care With the NESTS Method
From BC Women’s Health, NESTS stands for:
- Nutrition — regular meals with fruits and proteins
- Exercise — gentle walks or prenatal yoga
- Sleep — guilt-free rest
- Time for self — phone-free me-time
- Support — talk to someone you trust
3. Build a Support System
Talking isn’t weakness. Whether it’s your partner, a friend, a sibling, or a support group — reach out. I once opened up to another pregnant woman. She simply said, “Me too.” That one line made me feel less alone. Groups like Pacific Postpartum Support Society even offer free support calls.
4. Medication — If Needed, Don’t Be Afraid
Everyone doesn’t need medication. If your symptoms are severe, a psychiatrist may help you consider options for medicines that are pregnancy-safe (like some SSRIs or benzos). Never self-medicate – always talk to someone.
5. Ignoring Panic Can Have Consequences
Untreated panic can:
- Make your delivery more stressful
- Increase chances of postpartum depression
- Affect bonding with your baby
- Even impact your baby’s emotional development later
But all this can be prevented — if you seek help in time.
You Are Brave
You’re dealing with panic attacks and still showing up for your baby. That’s strength. Has anyone told you that?
How To Talk To Your Doctor About It
First step: name what you feel. Even saying, “I feel panicked every day and out of control,” is powerful. Most doctors focus only on physical health — but your emotional health is just as important.
Here are 3 lines to write down and take to your doctor:
- “I often feel anxious without reason.”
- “I always feel like something bad is going to happen.”
- “Sometimes I panic so hard I start crying.”
This helps them understand how to help you.
Feeling Guilty? Please Read This
I felt guilty too. I kept thinking:
- “I should be strong.”
- “What will people think?”
- “Am I harming my baby?”
But here’s the truth: Panic attacks don’t define your worth as a mother.
Your love, your effort, and your willingness to get help — that defines you. And asking for help? That makes you a responsible mom.
Most Common Panic Attack Myths (And the Truth)
1. “Everyone goes through this — you’re overreacting.”
Not true. Every pregnancy is different. Panic is not normal for all.
2. “Panic doesn’t affect the baby.”
It can, if left untreated for too long.
3. “You can’t take medication while pregnant.”
Some medications are safe — with doctor guidance.
4. “Going to therapy means you’re crazy.”
Therapy is strength. You’re doing what’s best for your family.
A Daily Toolkit To Manage Panic During Pregnancy
Morning Check-In:
Ask yourself: “How am I feeling today?”
Body Movement:
15 minutes of light movement – walk, stretching, or prenatal yoga.
Nutrition + Hydration:
Low sugar snacks, water, and protein to balance energy.
Emotional Anchors:
Write 3 daily affirmations:
- “I am safe.”
- “I can manage this feeling.”
- “I am a loving mother.”
Support Text:
Send one message a day to a close friend: “Feeling heavy today. Just needed to say it.”
What Research Says
- About 1.3% of pregnant women experience panic attacks.
- This rate rises after delivery (postpartum).
- Panic is more common in women with past anxiety or depression.
- Early therapy and support can make the condition fully manageable — without harming the baby.
A Real Story From Another Mother
There was a woman — I’ll keep her name private. She was 7 months pregnant when she messaged me: “Will I be a good mom?” She feared that if her baby cried and she panicked, she wouldn’t know what to do. She tried CBT for 2 months, learned journaling and breathing.
Now? She’s raising a healthy 1-year-old daughter. She recently wrote: “I still feel anxious sometimes… but now I’ve made peace with panic. I don’t fight it — I manage it.” This journey is possible — for you too.
And Now, I Ask You…
How’s your pregnancy journey going?
Have you ever felt shaken for no reason?
Have you told anyone?
Final Words:
Panic attacks during pregnancy — it’s a real thing. But your love, your strength, and your desire to heal are more powerful. You are not alone. You are not broken. You’re becoming a mother — with courage, scars, and grace.
Disclaimer:
This article is for informational purposes only, and is not a substitute for professional medical adviceIf you have mental health symptoms you should reach out to your doctor or a licensed therapist. If you are feeling severe symptoms, you should seek immediate medical help.
