Am I Panicked or pregnant? Understanding the differences
Pregnancy and the postpartum period can be an incredibly joyful time, but it can also be overwhelming. Many women experience a mix of excitement and anxiety. Symptoms like an increased heart rate, shortness of breath, dizziness, and frequent urination are common during pregnancy. However, these same symptoms can also mimic anxiety or panic attacks, potentially increasing the likelihood of panic in some women. Dr. Hila Sachs is here to help you distinguish between panic symptoms and normal pregnancy symptoms, and provide strategies for managing these physical changes.
Recognizing Panic Symptoms vs. Normal Pregnancy Symptoms
Because panic symptoms so closely resemble some pregnancy symptoms, women may misinterpret new breathing patterns and sensations that are normal during pregnancy as the onset of anxiety. This misinterpretation can, in turn, escalate to a full-blown panic attack.
| Panic Symptoms | Typical Pregnancy Symptoms |
|---|---|
| Heart palpitations | Increased heart rate |
| Lightheadedness or dizziness | Dizziness when changing positions |
| Numbness or tingling | Numbness associated with muscle strain or swelling |
| Sweating | Sweating |
| Shaking | Awareness of breath or shortness of breath |
| Shortness of breath | Heartburn |
| Nausea | Increased salivation |
| Chest pain | Nausea |
| Fear of losing control | Hot or cold flashes |
| Fear of dying | Increased need to urinate |
| Chills or hot flashes | Nesting behaviors |
| Worries connected to baby or baby’s health |
Identifying and Managing Panic
If you're prone to panic attacks, it's crucial to understand the similarities and differences between panic symptoms and pregnancy symptoms. This knowledge can help you feel more in control. If your anxiety extends beyond concerns about your health or your baby’s well-being, if the physical sensations you experience are extreme, or if your fears feel overwhelming, you may be experiencing panic. Understanding what to expect from pregnancy versus what are typical panic symptoms can reduce your fear of physical sensations and make it easier to challenge anxious thoughts.
Tips for Managing Panic During Pregnancy
Practice Deep Breathing: Slow, deep breathing can help calm your nervous system. Try inhaling deeply through your nose, holding for a few seconds, and exhaling slowly through your mouth.
Stay Active: Gentle exercise, like walking or prenatal yoga, can help reduce anxiety and improve your overall well-being. Always consult with your healthcare provider before starting any new exercise routine.
Mindfulness and Meditation: Mindfulness techniques and meditation can help you stay present and reduce anxiety. Feel free to visit Dr. Hila Sachs’ youtube page for free guided mindfulness meditations.
Healthy Diet: Eating a balanced diet can help stabilize your mood. Include plenty of fruits, vegetables, whole grains, and lean proteins in your meals. Avoid excessive caffeine and sugar, as these can exacerbate anxiety. Meeting with a pregnancy dietitian can help you manage these uncomfortable symptoms too. At Bloom, we highly recommend Amanda at Lifestyle Nutrition Now.
Get Plenty of Rest: Ensure you get enough sleep and rest throughout the day. Fatigue can increase feelings of anxiety and stress.
Talk to Someone: Share your feelings with your partner, a friend, or to a perinatal psychologist at Bloom. Sometimes, talking about your fears and anxieties can help lessen their intensity.
When to Seek Help
Remember, when in doubt, always contact your OB’s office. They can help you determine whether what you're experiencing is a normal part of pregnancy or something that needs further attention. Don’t be afraid to call them with any questions or concerns.
Pregnancy is a time of significant change, both physically and emotionally. It's normal to experience some anxiety, but it's essential to distinguish between typical pregnancy symptoms and panic symptoms. By understanding the differences and using strategies to manage your anxiety, you can have a more peaceful and intentional pregnancy journey. Remember, you're not alone, and help is always available. If you have any doubts or concerns, don't hesitate to reach out.