How to Handle Panic Attacks During Pregnancy
Finding out you’re pregnant brings a mix of emotions — excitement, fear, and uncertainty. But when a surge of fear causes your heart to race and your breathing to tighten, it may be a panic attack. These episodes can feel especially intense for pregnant women, because anxiety symptoms and physical changes happen at the same time. Panic attacks during pregnancy are part of a broader group of mental health disorders that can affect women during this time.
Panic attacks are sudden, overwhelming periods of fear that trigger a strong fight-or-flight response. Many women experience panic attacks during pregnancy, fearing something is wrong with their pregnancy or baby, even when they are physically safe. Antenatal anxiety is a common experience and can include panic attacks as well as other anxiety symptoms.
Panic attacks can be a sign of a serious anxiety disorder, which deserves attention and care.
Common Panic Symptoms
Here are symptoms that many women report during pregnancy panic episodes:
- Racing or irregular heartbeat
- Shortness of breath
- Chest tightness
- Chest pain
- Shaking or sweating
- Dizziness or numbness
- Sudden fear of losing control or fainting
Chest pain, especially if it is severe, radiating, or accompanied by difficulty breathing or dizziness, should be evaluated by a healthcare provider to rule out other medical emergencies.
These symptoms can feel similar to medical emergencies. Always reach out to your health care provider if you’re unsure.
Why Panic Attacks Can Feel Worse During Pregnancy
Hormonal changes, the demands of early pregnancy, and physical symptoms like nausea or dizziness can amplify panic symptoms. A faster heart rate or shortness of breath — common in pregnancy — can accidentally trigger panic when they feel unfamiliar. These hormonal and psychological stressors can also contribute to anxiety disorders during pregnancy, especially for those with pre-existing mental health conditions or heightened maternal concerns.
Your brain is also working harder to protect your growing baby, which can intensify concerns about safety, readiness, and changing identity. None of this means you are weak — it simply means your maternal mental health deserves care and support.
On top of the physical changes, big life questions — Am I ready? What will parenting look like? What if I can’t do this? — can fuel fear and uncertainty.
All of this means panic attacks aren’t a sign of weakness. They are a very human reaction to a major life transition.
Anxiety Disorder
Feeling anxious during pregnancy is extremely common — your life is changing in major ways. But when worry begins to take over your days or interferes with sleep, eating, or the ability to enjoy life, it could be a clinical anxiety disorder, not just normal stress. Antenatal anxiety disorders include a range of anxiety conditions that can arise during pregnancy.
When Anxiety Becomes More Than Stress
Many pregnant women experience new worries during pregnancy, but an anxiety disorder includes more persistent and intense symptoms, such as:
Some women may experience only mild symptoms, while others have more severe anxiety.
- Fear that something bad will happen
- Restlessness or trouble sleeping
- Frequent panic attacks
- Constant tension in your body
- Worry that feels impossible to shut off
These symptoms can sometimes affect pregnancy outcomes if left untreated, but with early care, most women go on to have healthy pregnancies and healthy babies.
Common Risk Factors
Certain factors can increase the likelihood of developing an anxiety disorder during pregnancy, including:
- Previous psychiatric disorders, especially panic disorder or depression
- Mental health history, including previous anxiety or mood disorders
- Stress about finances, housing, or school/work
- Past pregnancy complications or loss
- Limited emotional support
- Sudden changes in identity or relationships
- Fear of parenting or choices around adoption
Having risk factors doesn’t mean anxiety will always develop — it simply means your emotions deserve support throughout pregnancy and into the postpartum period.
Why It’s Important to Get Help Early
When anxiety is understood and managed, both you and your baby benefit. Protecting maternal mental health supports healthy development and strengthens your overall well-being.
You don’t have to wait until things feel “bad enough” to ask for help. Reaching out early is a sign of strength. Mental health awareness for pregnant women and their support networks is crucial for recognizing symptoms early and ensuring timely support.
Panic Attacks
Panic attacks can feel like fear has suddenly taken over your whole body. Even though they are extremely uncomfortable, they are caused by your body reacting to perceived danger, not real danger. Unexpected panic attacks are a hallmark of panic disorder and can occur without any obvious trigger. During pregnancy, changes in hormones, sleep, and physical sensations can make this response even more sensitive.
What Can Trigger Panic Attacks in Pregnancy?
There are many psychological factors and life stressors that can spark pregnancy panic manifestations, including:
- Previous history of anxiety or panic disorders
- Major life changes (such as moving, job loss, or relationship issues)
- Lack of social support
- Financial stress
- An unplanned or unwanted pregnancy can increase psychological stress and anxiety
• Health fears
Normal sensations — like shortness of breath, dizziness, or a fluttering heartbeat — can feel like something is wrong with your baby or your body.
• Finances and stability
Concerns about bills, food, childcare, or medical costs can intensify fear when you’re already in a major life transition.
• Readiness and identity changes
Questions like “Am I ready to be a parent?” or “What if I can’t do this?” may activate panic when your future feels uncertain.
• Sensory overload
Overcrowded places, strong smells, or loud environments can heighten panic symptoms during pregnancy when your body is already more alert than usual.
Although panic attacks are often linked to anxiety disorders, they can happen to anyone — even if you’ve never experienced them before.
Panic Disorder
Experiencing one or two panic attacks during pregnancy can be scary — but that alone doesn’t mean you have panic disorder. Panic disorder is a clinical condition where panic attacks are recurrent and a person becomes afraid of experiencing another one, which can change how they live day-to-day. Background panic disorder refers to the underlying condition that can significantly impact both maternal and fetal health.
What the Panic Disorder Severity Scale Measures
Healthcare providers sometimes use a tool called the Panic Disorder Severity Scale (PDSS) to understand how intense and disruptive your panic symptoms are. It’s not a test you “pass” or “fail” — it simply helps your clinician see the full picture so you can get the right support.
The PDSS looks at several areas of your experience, including:
- How often panic attacks happen
- How long they last
- How strongly they affect your body (racing heart, shaking, breathlessness)
- How much you fear another attack
- Whether you avoid activities or places because of panic
- How much the symptoms interfere with daily life, relationships, or routines
How the PDSS Is Scored
Each area is rated on a scale from 0 to 4, where:
- 0 = No symptoms or no interference
- 1–2 = Mild to moderate symptoms
- 3 = Noticeable impact on daily life
- 4 = Severe symptoms that significantly limit functioning
Your total score helps determine whether you’re experiencing:
- Mild panic disorder
- Moderate panic disorder
- Severe panic disorder
During pregnancy, the PDSS can be especially useful because it helps your provider track how symptoms change over time — and ensures you get care that protects both your mental health and your pregnancy health.
If you’re ever worried about the severity of your symptoms, you never have to guess alone. A clinician can walk through the scale with you and help create a plan that brings you back to safety and calm.
Panic Attacks vs. Panic Disorder: What’s the Difference?
You may be dealing with panic disorder during pregnancy if you:
- Have frequent panic attacks that feel unpredictable
- Avoid situations (like stores or appointments) out of fear of panicking
- Constantly worry about when the next attack might happen
- Feel your daily routine shrinking because of anxiety
In panic disorder, fear of the panic symptoms becomes part of the disorder itself — making it harder to break the cycle without help. Pregnancy onset panic disorder refers to cases where panic disorder first appears during pregnancy, often due to unique psychological and social stressors.
Why Existing Panic Disorder May Flare During Pregnancy
Some women have a pre existing panic disorder before pregnancy, and for others, pregnancy panic disorder can develop for the first time. Common reasons symptoms may increase:
- Hormonal changes increase sensitivity to stress
- Shortness of breath and heart rate changes can mimic panic
- Times of uncertainty (finances, relationships, housing)
- Fear of birth or parenting
- Lack of sleep and exhaustion
- Pressure to “be strong” or hide fear
- Severe panic attacks can become more frequent or intense during pregnancy
Research shows that severe panic attacks occurred more often in some women during pregnancy and the postpartum period.
Pregnancy is a major identity shift — it makes sense that old coping strategies may not feel strong enough right now. You deserve support that honors what you’re going through.
You’re Not Alone — and Treatment Helps
Whether this is your first time experiencing severe anxiety or your panic disorder symptoms declined in the past and are resurfacing now, help exists. When considering treatment options, it is important to address any comorbid psychological disorders, as these can influence both care strategies and outcomes. With care, panic disorder can stabilize during pregnancy and the postpartum period, improving your overall well-being and confidence.
Adverse Birth Outcomes: What They Really Mean
Many pregnant women experiencing panic attacks worry about how stress might affect their baby. The truth is reassuring: most women with anxiety disorders go on to have healthy pregnancy outcomes. However, some studies have explored links between panic disorder, generalized anxiety disorder, and adverse pregnancy outcomes, such as preterm birth or small for gestational age. Research simply shows that when panic symptoms and stress go untreated for a long period, there can be a slightly higher risk of adverse birth outcomes — but support and treatment can make a major difference.
What Does Research Actually Suggest?
Studies exploring maternal panic disorder and pregnancy show that high, unrelenting stress may be linked to:
- A small increase in preterm birth
- Lower birth weight in some cases
- Difficult pregnancy complications related to chronic stress
These findings do not mean anxiety causes negative birth outcomes — only that caring for your maternal mental health is a key part of caring for your body during pregnancy. Chronic disease can also impact pregnancy outcomes and may interact with maternal mental health conditions, making comprehensive care important.
Why Stress Reduction Supports Healthier Pregnancy Outcomes
Panic activates the body’s fight-or-flight system. When that stress response becomes constant, it can interfere with rest, digestion, and recovery — all essential during pregnancy.
Supportive care helps:
- Reduce the intensity of panic disorder course
- Lower risk of adverse maternal or neonatal outcomes
- Improve gestational age milestones
- Promote calmer experiences before and after birth
Small changes really do create big health protections for both you and your baby.
You Deserve Support — That’s a Protective Factor
Reaching out early helps your nervous system settle and supports healthier:
- Pregnancy outcomes
- Birth outcomes
- Postpartum mental health
Caring for your emotional well-being is a form of prenatal care. You’re not just managing anxiety — you’re nurturing your baby’s future, too.
Panic Symptoms: What Helps in the Moment
When a panic attack strikes, it can feel like your body is out of control — especially during pregnancy. But there are grounding strategies that can calm your nervous system quickly and help you regain a sense of safety. These tools are commonly recommended in treatment for panic disorder symptoms and can be used anytime, anywhere.
Try These Calming Techniques During a Panic Attack
- Paced Breathing
Breathe in for 4 seconds, then out for 6–8 seconds.
Extending the exhale helps slow your heart rate and reduces adrenaline. - 5–4–3–2–1 Awareness Reset
Identify:
• 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
Redirects the brain back to the present moment. - Temperature Shift
Holding something cold (like an ice cube) or splashing cool water on your face can interrupt panic symptoms by activating the calming response in your vagus nerve. - Gentle Reassurance Statements
Repeat affirmations such as:
✔️ “This will pass.”
✔️ “I’m safe even if I feel scared.”
✔️ “I can breathe through this.”
These help counter the spiral of catastrophic thoughts. - Visualization
Close your eyes and imagine a place where you feel calm and supported — your bed, a quiet beach, or someone who comforts you.
Practice Helps Your Body Trust These Tools
Using these techniques regularly — not only during panic — can lower how intense future panic attacks feel. Over time, your brain learns that panic symptoms are uncomfortable but temporary.
You are not powerless during a panic attack.
Your body can learn safety again — one breath at a time.
Creating a Wellbeing Plan for Pregnancy and Panic
A wellbeing plan is a powerful tool for pregnant women navigating panic attacks and anxiety symptoms. Think of it as your personalized roadmap for mental health during pregnancy—a way to prepare for challenges and celebrate progress. By outlining your unique needs, preferred coping strategies, and sources of support, you can feel more in control, even when panic disorder or pregnancy panic attacks feel overwhelming.
Personalizing Your Coping Strategies
Every person’s experience with panic attacks is different, so it’s important to find coping strategies that truly work for you. Some pregnant women find deep breathing exercises or progressive muscle relaxation especially helpful for calming anxiety symptoms. Others may prefer mindfulness meditation, gentle movement, or listening to soothing music.
Setting Up Support Systems
You don’t have to face panic attacks alone. Building a strong support system is one of the most effective ways to protect your mental health during pregnancy. This might include your partner, family members, friends, or healthcare providers who understand your experiences and can offer encouragement.
Open communication is key—let your support network know how panic attacks affect you and what kind of help you might need. Sometimes, just having someone to talk to or help with daily tasks can make a big difference in your wellbeing.
Consider joining a support group or online community for pregnant women dealing with anxiety or panic disorder. Sharing your story and hearing from others can provide comfort, reduce isolation, and remind you that you’re not alone in your journey toward better mental health.
Safe Treatment Options for Anxiety and Panic During Pregnancy
Just like high blood pressure or gestational diabetes, anxiety disorders deserve proper care during pregnancy. Panic attacks are very treatable — and you can work with your provider to decide which options feel right for you and your baby. Both psychological and pharmacological treatment options are available for panic attacks during pregnancy, and decisions about the best approach should always be made in consultation with a healthcare provider.
Therapy Is a Highly Effective First Step
Cognitive Behavioral Therapy (CBT) is one of the most proven tools for treating panic attacks during pregnancy.
It helps you:
• Understand what triggers fear
• Practice grounding strategies as skills
• Reduce the frequency and intensity of panic over time
Many pregnant women notice improvements in just a few weeks.
Medication May Be Considered — With Care
Some women need more than coping tools alone. For moderate to severe symptoms, a clinician may recommend medication such as selective serotonin reuptake inhibitors. In some cases, anxiety medication may be considered, but it is essential to discuss this with your healthcare provider to carefully weigh the risks and benefits during pregnancy.
Key reminders:
✔ Many SSRIs are commonly used in pregnancy
✔ Benefits and risks must be reviewed by your healthcare provider
✔ Never start or stop medication without guidance
Medication is about safety — for you and your baby — not weakness.
Sleep, Support & Routine Strengthen Mental Well-Being
Small lifestyle anchors can be surprisingly powerful:
• Consistent meals → steadier blood sugar & less dizziness
• Nighttime sleep routines → calmer nervous system
• Movement you enjoy → reduces stress signals
• Staying connected with people who care → discourages isolation
A strong support network is protective, especially if you’ve faced untreated panic disorder before pregnancy.
What Your Provider May Check (“Other Tests”)
To rule out physical contributors to anxiety, your doctor may recommend:
• Bloodwork to check thyroid levels or anemia
• Screening for vitamin deficiencies
• Pregnancy-related blood pressure or heart rate monitoring
These “other tests” are normal parts of integrative maternal mental health care — because both physical and emotional well-being matter.
If Parenting Feels Overwhelming, You Still Have Options
Sometimes panic attacks aren’t just physical reactions — they’re tied to the very real worries that come with pregnancy:
“What if I can’t afford this?”
“What if I’m not ready to be a parent?”
“What if I don’t have support?”
Those questions can create intense anxiety. But having fears about the future does not mean you’re a bad person or that you don’t care. It means you want what’s best for your life — and for your baby.
Parenting With a Strong Support System
If you want to parent but feel unsure how you’ll manage everything, help is available. You can get connected to:
- Parenting classes and newborn care resources
- Financial and housing assistance
- Healthcare support and counseling
- People who can be part of your calm, reliable support network
You don’t have to figure out the next 18 years today. Support can help you take things one step at a time.
Adoption Can Also Be a Loving, Empowering Choice
For some women, anxiety is rooted in financial strain, safety concerns, or a lack of support. Adoption gives you the power to:
- Choose the adoptive family
- Decide the level of contact — open, semi-open, or closed
- Feel secure knowing your baby will be cared for
- Continue focusing on your own well-being and goals
Adoption is not “giving up.” It’s creating a thoughtful, stable plan based on love — for your future and your baby’s.
Texas Adoption Center Is Here to Support Your Mental Health
If panic attacks are making everything feel heavier, you can talk to someone who gets it. Our role isn’t to pressure you — it’s to listen, support, and help provide clarity.
We can help you:
- Understand your mental health and get connected with professional care
- Explore parenting resources if that’s what you want
- Learn about adoption options without any obligation
No matter what you choose, you deserve a team that supports your emotional, physical, and mental well-being. We’re here to talk when you’re ready.
