Advice for How to Deal with Anxiety During Pregnancy Without Meds

Updated on November 09, 2008
T.F. asks from Roundup, MT
17 answers

This pregnancy has been harder for me than my other ones. A couple of months ago, I felt faint in a large store and ended up in the ER all afternoon with them running tests. A couple of days later it happened again at home with just my 2 year old to "help" me. Since then, I have gone thru a few illnesses, feeling lightheaded, and have developed anxiety that comes and goes. Sometimes, it is pretty intense if I am in a public situation. I also deal with mild depression due to my loss of independence and the anxiety (Yuck!) Before all of this started, I was a very independent, motivated, Type A personality mommmy who has a teaching degree. I have been advised by my Dr. to not be alone until this passes. So, my mom, older kids or husband have been with me for over 2 1/2 mths now. I have decided to not use meds while I am pregnant to deal with the anxiety and have just relied on the support of my loved ones to get me thru this. Has anyone else been through this or a similar situation? I would appreciate responses from moms that have not used meds (just becuase I need that type of support) and maybe advice on what they did to help them relax. Thank you very much.
I plan to reevaluate how I do after the baby is born and go from there.

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J.B.

answers from Fort Collins on

I had postpartum anxiety that escalated to the point that I really thought I was either going crazy or dying. My body was constantly wracked with pain, dizziness, painful limbs, difficulty breathing, etc. It was generalized anxiety (no specific triggers or fears). I can give you the textbook answers - some worked for me, some I didn't pursue far enough or I did several things at once so the results were hard to evaluate. Sorry it's so long - I know the pain of the struggle and the importance of tools to heal!

Exercise - walking is great, esp. during an attack. Swimming is really great when pregnant - check into parks and recs for a prenatal swim class, or join a regular one and just take it easy. It'll give your whole body good support as you exercise and have fun with other women.

Learn to breathe - as you are anxious, your muscles are tight and they don't get the O2 they should. You also start breathing more shallow, and it just keeps getting worse. Recommended for relaxation is breathe in on 4 counts through your nose, hold it for 7, and exhale for 8 counts through your mouth, listening to the air hiss out your lips, completely emptying your lungs. When I'm very anxious, I get breathless doing this, so I just focus on regular, rhythmatic breathing (inhale 4, exhale 4). Breathing works wonders, esp. during an attack. I did it in the car, at work, while I was with my family, in bed.

Meditation and yoga. I found a great yoga video at the library that I can't find again. The last 10 minutes was a relaxation thing that involved gentle stretching (like you'd do after aerobics) and progressive muscle relaxation. The Yoga itself didn't help me, but I'm so out of shape for that kind of thing that I didn't find trying to make the poses relaxing at all. I tried to meditate on a sentence or thought (I picked a soothing bible verse). It worked OK. However, focusing on my rhythmatic breathing helped A LOT, esp. at night when I was trying to fall asleep. Just listen to yourself breathe in and out, feel your chest and stomach rise and fall (use your whole abdomen to breathe). For relaxation, progressively send each muscle to sleep - focus on totally relaxing it. Some people tighten up their muscles really tight and hold it for 5 seconds, and then relax it. Start at your toes and work on each muscle one at a time, up to your head. Squish your face really tightly, too, to relax it.

Change your anxious thinking. Usually it's not logical thinking. You need to challenge your thoughts and see how distorted they are. There are 10 common distortions that we make in our thinking. Counter your anxious self talk. There's a great workbook by Matthew McKay (available at Fort Collins, CO library) on congitive therapy that talks about these. I see he also has several things available for relaxation. His book was so simple and easy, even for a busy mom. You read a little introduction and then go right to the chapters that help your symptoms. Not a lot of text, just a lot of action - things to help.

Therapist - I have been through depression once and then this anxiety, and I've found just the simple act of going to a therapist to talk has really helped. I'm not sure the conversations helped a lot themselves, but maybe just the fact that I was being proactive and seeking help, I was verbalizing what was on my mind, and there was light at the end of the tunnel helped me.

Definitely take time for yourself - see it as a medicine, not a luxury. Whatever soothes you - a message to help push O2 into your muscles, tea, warm bath, read a good book, etc.

Some other tools - imagery. I had a hard time with this one, but picture a scene in your mind - a place that you find beautiful and relaxing. See it, smell it, hear it, touch it, etc. Get all of your senses involved. And then take a little time out of the day (5 minutes - while you're going potty) to go there. They say it takes practice to do this. I wasn't patient enough.

6 second mini-relaxation. This one is great. Become aware of what's annoying you. Repeat the phrase "alert mind, calm body" to yourself. Smile inwardly with your eyes and mouth. This stops facial muscles from making a fearful or angry expression. It doesn't have to be something that others can see. Inhale slowly to a count of three, imagining that your breath is coming through the bottom of your feet. Exhale slowly. Feel your breath move back down through your legs and out the bottoms of your feet. Let your jaw, tongue, and shoulder muscles go limp.

I have a great book called The Healthy Mind Healthy Body Handbook by Time Life Medical that takes you through many relaxation techniques. IF you can't find it, drop me an email.

Acupuncture is supposed to be very effective on anxiety. I'm not sure it helped me much, but I know your results can vary a lot with practitioners.

As for pills, Doc says you want 3-9g (3,000 mg) of Omegas from your fish oil pills (that can be a lot of pills, so get a potent one). DHA is the Omega that has calming effect. You can get diarrhea, fishy burps, and more easily bruised, so you might want to talk to your OB. I use the one others have recommended, at a lower dose than my doc recommended, no side effects. Also take a multi-B vitamin, as that gets burned up when you're stressed, and a little extra won't hurt you. Someone talked about the vitamin A in fish oil. While pregnant, you DON"T want to take too much Vitamin A, so check on that. Some people take 5-HTP, which is available from health food stores, but I don't know it's safety in pregnancy. It's a precursor to seratonin. It will take several weeks to be fully effective, but you should see a response after 1-2 wks.

Also, if you feel you need to go with meds, I FINALLY found, after many doctors, someone who recommended buspirone (I was trying to get pregnant at the time). It's a seratonin, but works differently from things like Zoloft and paxil (the SSRI's). It's a class B drug, which is likely to be safe during pregnancy. I think SSRI's are class C, which should only be taken during pregnancy if you really must. Paxil has been shown to cause problems with the fetus. Apparently buspirone doesn't have as many success stories, but it worked better than the SSRI's for me, and it's cheap. I'm off all drugs now and using the other techniques, but I did need the drugs to get me started (I was anxious about my anxiety symptoms).

Let us know how you do!

2 moms found this helpful
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M.W.

answers from Great Falls on

T.,
How my heart goes out to you. I've had severe anxiety too. I had it severely prior to and during my pregnancy with my 3rd child. I too am a type A personality and a Christian. I kept thinking "I should be trusting God with this", but I couldn't. I was convinced that something bad was going to happen. I was certain that God was going to "take me home" at a time when I just wanted to be alive and be a good mommy. I was convinced that my church family couldn't know about it because they would think I didn't have faith and wasn't a "good Christian". I ended up in the ER several times also (and the dr. there was not reassuring--I hope you had a comforting experience). I was also nervous about caring for an additional child when I seemingly couldn't take care of myself. If any of this sounds familiar, I am so sorry. I actually wasn't trying to get pregnant and had taken meds the first few weeks of my pregnancy before I knew. Then I quit the heavy ones when I found out. A couple things helped: I stuck to a low carb diet--I reduced sugar, this helped with the physical symptoms. Also, when you feel the lightheaded feeling, know that you will not pass out. Focus on your belly as a balloon and try to fill it up with air and then breath out(exhale to let it out). I began journaling. And I began to be honest about what was going on with me with close people around me. I had a couple people I could share with at church and they surrounded me with love and prayer. Once I had a base of people that knew me inside and out, I felt like I could relax a bit. I did stay on a low dose of zoloft for my pregnancy though.
The biggest thing that I've had to learn is that God actually loves me and wants to intervene in my life. The gift of His Son was not simply for "fire insurance" from hell, but for living here. God wants you to be healthy. God wants to give you good things. God loves you and you are amazing to Him. It sounds silly that I called myself a Christian and didn't actually feel like God loved me, but that was the truth. May you know the depth of His love and passion for you.
Since giving birth 3 years ago, I have also started on fish oil, which has helped a lot. Nordic Naturals is a safe brand.
Having the comfort of knowing someone who has been through it is also incredible. Please feel free to email me back. I'd be happy to talk with you more. I too live in the country and while it is beautiful and amazing, there is a little bit of stress with that too--you feel farther from medical help, from convenience. I will pray for you. This will get better. You will feel better!

M.

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J.P.

answers from Salt Lake City on

T., There is a book called "Tapping the Healer Within" It is amazing how tapping certain meridians can help with anxiety and stress. I used this "Tap therapy" to relieve my axiety about climbing on a roof. I was terrified to do some roofing but knew it had to get done. I just got through reading this book and decided to see if it really worked. TO my amazement it surpassed my expectations. I did a series of tapping that took all of 25 seconds, and relaxed for a few minutes. After about 5 minutes or so, I was ready to get on the roof and work. My anxiety never returned. I know this would help you feel normal again. And you use yourself to get better, not some chemicals. I wish you all the best.

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G.M.

answers from Provo on

Dearest T.:
Congratulations on your new one, hopefulyl you can give me some advice on what to do with 6 kids, as I only have the one. I just wanted to offer my support. I have dealt with anxiety and depression for about 6 years now, it got so bad that I had a hard time leaving my house. I recieved some amazing advise here goes:
1 increased spirituality
2 professional help
3 meditation

I have actually just started on medication ( I'm not pregnant) I see the side effects of it and it is interesting so far, as I have not taken it before. But here are some coping strategies I have learned.
1, increased spirituality: I know it sounds silly but no matter what you believe in, you must think of something bigger than yourself, whether it be a God who has ultimate love and wisdom, or simply keeping in perspective life issues. It's about getting out side yourself to see a common greater good, focusing on the positive.
2.Professional help, I have had professional help in three ways: A therapist, A neurological chiropractor and a family doctor. All three have been beneficial and invigorating. I thought I would try medication on a whim so I talked with my doctor. My therapist was absolutely wonderful for this, she was a mediocre therapist, it wasn't the life changing thing I expected, but when I went in I was ready for a change. She told me to get the anxiety and phobia workbook which was beneficial, and was very much focused on mistaken belief patterns and thought processes. She had me keep a belief journal, which uncovered a lot of voices I was unconcious of, and also an anxiety journal where I would write down what I was anxious about and why. I once had a full on panic attack about the most ridiculous thing! There was a spider and I felt guilty for killing it, and then I was worried it's friends would avenge it) once I realized the silliness in the thingsI was telling myself, it was easier to deal with. There are some things worth worrying about, but most of the time worry is an unnecessary emotion. She also made me write down 50 things I enjoy and said i had to do one of them each day and bask in the glory of what I was doing. Depressed and anxious people tend to punish themselves for feeling depressed and anxious. It is a chore for them to do something they enjoy with out punishing themselves, having either an anorexic attitude about pleasurable things or a bulimic attitude ( I Did something I enjoy quick! Wash it down with some awful thought). So a lot of it is *hard* work you not only have to *want to feel better*, you must strive with all your soul to be happier and more centered.

3 Meditation: If you are a type A personality it sounds like you need to learn how to relax and relinquish control of situations. A lot of anxiety is about not being in control of yourself, your health or situations. Suddenly everything seems scary. I believe that there are a few things we are in control of, very few things actually, but one of them is what we do with a thought when it enters our minds. We cannot always control what thoughts come to mind, but you don't have to invite an anxious thought in and to sit down. What are you so afraid of?
I would try to get into a zen meditation course, it is very invigorating, or there are a lot of books on this line. i am a christian as well, and I feel they have brought me closer to The God I love.

The most important thing about depression and anxiety is to remember that it is just a thought and just a feeling, it will make you ultimately more grateful for your joy. these months of sadness and anxiety, they do not define who you are, they do not define what you were, and it will not define who you will become ultimately.

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J.L.

answers from Provo on

Oh my dear! just your "little about me" gives me anxiety-it's a wonder you have lasted this long without stressing. You are doing SO much! You need to just make a little time slot daily to do something only for you. Your "be selfish" time. Take a nice 30 min bubble bath, take time to use some lotion afterwards and maybe some preggo yoga (I love doing the yoga first and then the bath-talk about some relaxing stuff!!) you need to be telling yourself that you ARE a great mom! and you ARE deserving of time for yourself! the yoga video I have is by Gaiam Prenatal Yoga- they have yoga for all three trimesters.

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N.W.

answers from Salt Lake City on

My anxiety attacks happened just *after* I'd been really stressed (sometimes even 1-2 days after). It was weird having them when nothing was really around that stressed me.

Here's what helped:
-keep your mind on what's happening immediately around you: point to things in the room and say their name aloud. "I see a white wall, that's a red couch, that's a light switch." Keep doing this as long as you need to.

-call your husband and tell him:"I need you to tell me that everything's OK." then your husband should say, "Everything's OK." If possible, he should touch you while he says it.

-do something to make your toddler giggle. Tickle his tummy or toss him from one arm to the other or punch a pillow together. for some reason, hearing my toddler giggling helped a ton.

Those are the 3 things that helped the most.

Additionally, you should:
-set a goal to accomplish ONE thing each day. if you do more that's great, but if you get your one thing done you can be proud of that. (unload the dishwasher or read your toddler a story.)
-stay in.
-keep in touch on the phone or online with your friends.
-join a group on www.cafemom.com or a similar site and keep up with it.

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B.M.

answers from Denver on

T.,
Sounds like mal-nutrition to me...
-B.
www.westonaprice.org
www.nourishingconnections.org
www.rawmilkcolorado.org

Diet for Pregnant and Nursing Mothers

Cod Liver Oil to supply 20,000 IU vitamin A and 2000 IU vitamin D per day

1 quart (or 32 ounces) whole milk daily, preferably raw and from pasture-fed cows (learn more about raw milk on our website, A Campaign for Real Milk, www.realmilk.com)

4 tablespoons butter daily, preferably from pasture-fed cows

2 or more eggs daily, preferably from pastured chickens

Additional egg yolks daily, added to smoothies, salad dressings, scrambled eggs, etc.

3-4 ounces fresh liver, once or twice per week (If you have been told to avoid liver for fear of getting "too much Vitamin A," be sure to read Vitamin A Saga)

Fresh seafood, 2-4 times per week, particularly *wild* salmon, shellfish and fish eggs

Fresh beef or lamb daily, always consumed with the fat

Oily fish or lard daily, for vitamin D

2 tablespoons coconut oil daily, used in cooking or smoothies, etc.

Lacto-fermented condiments and beverages

Bone broths(homemade) used in soups, stews and sauces

Soaked whole grains

Fresh vegetables and fruits

AVOID:

* Trans fatty acids (e.g., hydrogenated oils)
* Junk foods
* Commercial fried foods
* Sugar
* White flour
* Soft drinks
* Caffeine
* Alcohol
* Cigarettes
* Drugs (even prescription drugs)
http://westonaprice.org/children/dietformothers.html
http://westonaprice.org/women/great_pains.html Tips for an easy childbirth
http://westonaprice.org/knowyourfats/fatty_acid.html Fatty acid requirements for women

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S.B.

answers from Denver on

I would suggest you get ino reading. Try Eckhart Tolle's Power of Now. simple Abundance is good too. Try Oprah's XM and Soul Series. You can get onto the Oprah.com and checkout the archives from last season. Their is a variety of guests talking about being in the present moment, etc. hey are only 30 minutes easy to get a viewing in. Just try it, change your mind and your body will follow. Also, you aren't taking any pre-natals are you? Double check those to make sure they don't have something in them. I had dizzy spells and it turnes out one of mine had peanut oil in it!

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S.M.

answers from Casper on

Along with the herbs some omega 3s would help your depression. I have started fish oil recently and my head feels a lot clearer. Walnuts and flax seed are also a good source.

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A.N.

answers from Denver on

Hi T.--
My situation is a bit different, but I wanted to respond in case it could help.

I struggle with anxiety and depression in regular life, but in pregnancy it is exacerbated and I also try not to take the meds. With my first, I was still working, so I eventually had to start taking them again just to function. With my second, I was at home, so I just made do. But I also made one change that I think is significant--I started taking fish oil, and have not stopped. I take Nordic Naturals, because it is so thoroughly tested, but lots of them are these days. I take the type with lots of DHA for support during pregnancy and lactation (that's what the label says). It may sound odd, but I swear I can tell the difference if I take it or if I don't. I also had success using flower essences, which are totally safe, but I didn't find them until after I had the baby.

And the final thing I've added in is meditation, when I can manage it. Usually I try to meditate as I'm laying in bed trying to fall asleep. If I don't actually have time to relax, at least I'm sleeping. :) But seriously, taking time to center yourself, to calm yourself and focus on the energy and strength within you, can be a powerful tool. I realize you cannot have much extra time, but stopping for even 10 minutes every day and just taking time to breathe and clear your mind is really helpful.

I'm still nursing, so I've been pretty motivated to stay off my medication, but honestly, with all of these things (plus reading Eckhart Tolle's The Power of Now, which was an amazing catalyst and which I highly recommend), I am as happy and normal as I've been in a long time.

I wish you all the best.

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D.W.

answers from Boise on

I would suggest getting a pregnancy work-out (because that produces endorphines and they make you happy), meditating at least 5 minutes a day, listening to music you LOVE, and DOING something you LOVE -- make goals and accomplish them. Make sure you spend quality time with your children and that you go on dates with your husband at least once a month, if not once a week.

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O.F.

answers from Provo on

Hi T.!
There are some plant based natural herbs that help. I'm a personal wellness coach and I have a client who was on anxiety meds. She switched to some natural herbal supplements I recommended for her and she likes how it just calms her nerves without feeling like she's knocked out. She's now off the meds. Good nutrition and yoga will probably help. It helps me. Would you like to talk more about this herbal supplement? Feel free to call my office number 888-236-4453.
-O.

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J.G.

answers from Denver on

Hi T.,

My case is a little different because I dealt with anxiety more after the birth of my child rather than before, but in hindsight I think it was a problem then, too. The thing that helped me the most was seeing a therapist. I know it sounds like it's unnecessary (can't I just talk to someone I know?), but it really made a huge difference to talk to a professional I didn't know personally. She was able to give me some great suggestions to help me get through anxiety attacks, and I also found that the more I shared with her and was able to open up and be completely honest, even about things that I was afraid of being honest about, I felt trememdously better. I am also a Christian, and while my therapist wasn't labeled a Christian therapist, she was and so I was able to bring my faith into the whole process which I think was important. I know it's difficult, but this too shall pass!

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J.M.

answers from Denver on

Hi T.,

Wow, lots of interesting responses here! Wish I'd had them when I was pregnant. I just had my daughter on October 2 and I was experiencing anxiety attacks, especially in the last trimester. My midwife recommended a tincture called Stress Relief (for pregnancy) from Wish Garden. You can get it at Whole Foods or Vitamin Cottage. I took four droppers full, 3 or 4 times per day when it was really bad and then tapered off as I started feeling better. It really seemed to help. I still use it when I'm feeling particularly stressed right now as well. It is a mix of herbs that support the nervous system and are safe during pregnancy.

I would also second the meditation/breathing suggestions (although it sounds like finding the time can be challenging with 5 kids and the business!). I actually used a computer program that also measures biofeedback to help me practice meditating and breathing. It is called Journey to the Wild Divine. It is kind of pricey but it really helped me manage my mood, heart rate, breathing, etc. because it gave me direct feedback on my physical response and whether I was actually relaxing. But you can certainly do the same sort of practices without a program. Time to yourself to breathe and relax is key!

Anyway, best luck to you and this new baby you're growing!

J.

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A.T.

answers from Denver on

Hi T.,

You have already had some great advice. I have suffered from anxiety most of my life and actually I wouldn't wish it on my worst enemy. With my first pregnancy it seemed to be the hardest. I too did not take meds because I didn't want them to affect my baby. My mom is huge into homeopathic things so she really helped me with different things. Aromatherapy seemed to relax me a little. I found journaling helped, exercise is a must. Try to walk even a little everyday. For me, keeping my body busy seemed to distract from the anxiety so sometimes I would just walk back and forth and move around. If I felt a bad attack coming on I would walk outside even for a few minutes and that would sometimes help. As for as vitamins and stuff I too recommend fish oil, I felt a difference when I used it. I also think you should stay busy meaning don't isolate yourself try and get out and hang out with friends or family if possible. The breathing techniques didn't work for me (I can't relax enough)however I have heard other people have great results from it. Good Luck! If you ever want or need to talk again feel free to e-mail me because I truly know what you are going through.

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C.M.

answers from Denver on

Hello,
depression and anxiety, I have been there and working to get away from it. I think that the book " the secret" has helped me so much. If you sit and think about the anxiety you will make sure to be anxious, sounds crazy but it has taken me years to figure this out.

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M.C.

answers from Denver on

I had this same thing during my last pregnancy. I had "head rushes", sometimes 30 a day, some days none. Along with those I would have heart palpitations as well. I know being upset caused them, but also low blood sugar. Make sure you are eating regularly and heartily, I know that is not always easy as a mom. And stay hydrated. I think exercise is also important, like yoga or dancing, something fun and relaxing, but also stimulating. And of course a good night's sleep. So, nothing you didn't already know. I was so relieved when these symptoms died down after the birth. It seems so long when you are experiencing them and it feels like there is such a cramp in your lifestyle, but it will get better! My husband had to pick up so much slack I got to feeling guilty for being unable to do more. It was a good glimpse of life with a newborn again. Take care!

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