Dealing with postpartum panic attacks
Postpartum panic attacks are probably one of the least talked about mental illnesses that moms suffer from, but that doesn’t mean it is any less real. Postpartum panic disorder is as real as postpartum depression and no mom should have to suffer in silence. The problem with the panic disorder is that it is not as well known as the depression, so it is often overlooked. However, the signs and symptoms are very similar to a general panic disorder, but the thoughts tend to focus on something happening to the baby.
Here are some useful tips that you can use to help cope with postpartum panic attacks.
Tip One: Breathing
No matter where you are you can help keep a panic attack under some sort of control with an easy to use breathing technique. How this works is if you feel like you are about to have a panic attack you are supposed to breathe in very slowly, while counting to five. While you are inhaling, you should feel your stomach start to stretch out. Once you have finished inhaling, hold your breath in for a few seconds, and then slowly start to exhale, all while counting down from five. You want to repeat this ten times. Therapists swear buy this technique stating that you cannot have a panic attack while you are doing the breathing exercise.
Tip Two: Act Like Nothing Is Wrong
Panic attacks are often made worse by our own fears. Once the panic attack starts, it seems like there is nothing we can do to control it, which actually makes the attack worse. Instead what you should try doing is acting like it is no big deal. Therapists recommend talking to yourself, whether aloud or in your head, it doesn’t matter. Some things you can say to yourself are things along the lines of how the panic attack doesn’t scare you and you don’t care if it is coming.
Tip Three: Positive Thinking
Some women find that acting like the panic attack is no big deal doesn’t always work. Instead, what these women have found is positive thinking. It is similar to acting like you don’t care, in the aspect that you tell yourself something over and over again, but it is he words that you use that is different. When you feel a panic attack coming on you need to start telling yourself that everything is fine, it is just a panic attack. You can also tell yourself that it will be over soon and once it’s over everything will return to normal. You can even tell yourself that you are in control.
Tip Four: Relax
Perhaps one of the best methods for coping with a postpartum panic attack is to find activities that relax you. Everybody has certain activities that make them feel calm, as well as relaxed. Some find the sound of the ocean to be very soothing; others find somebody brushing their hair allows them to relax. When the panic attack starts to build, simply turn to these activities until the attack has passed.
For those of you that are still struggling with your postpartum panic attacks seeking professional help is also an option. Some doctors will recommend therapy, while others can help you find medication that will work best for you. Just remember the only wrong option is not seeking help!
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