Being a mom is a really tough job.
Between keeping kids alive, packing lunches, attending school events and conferences, managing a household, cooking dinner, handling bedtime, bath time, and anytime in between - they do it all.
Not only do moms have an incredible workload. They also have to manage it on a daily basis. They’re also forced to live with their hearts outside of their bodies. The bond between a mother and child can be an incredible feeling, but can also cause extreme anxiety.
What Is a Panic Attack?
If you’re a mom that has struggled with anxiety for some time, you may not know the difference between an episode of extreme anxiety and a panic attack. While panic attacks sit under the umbrella of ‘anxiety disorders’ they are far more severe and come on much more suddenly than a quick bout of anxious thoughts.
Panic attacks are described as instant, intense feelings of fear, anxiety, dread, or worry. These feelings may not have any identifiable trigger at the moment, making them difficult to pinpoint a direct cause.
Women that experience multiple panic attacks may eventually develop a constant fear of them, turning their panic attacks into a panic disorder. This disorder can usually hinder them from going out in public or developing a relationship with someone new for fear of an attack occurring.
What Are the Symptoms of a Panic Attack?
There are a variety of both physical and emotional signs of a panic attack. The way an individual experiences them is unique to each person.
Physical Signs of a Panic Attack:
The feeling of a heart attack
Tight chest
Trouble breathing
Hyperventilation
Trembling
Sweating
Crying
Shaking
Racing heart
Chills
Weakness
Dizziness
Numbness
Stomach pains/nausea
Emotional Signs of a Panic Attack:
Heightened perception of danger
Anxious thoughts
Paranoia
Irrational thinking
A strong feeling of dread
Fearing the loss of control
Feeling that something bad is about to happen
Feeling as though the world is closing in
Feeling that you’re going to die
Fear
While the symptoms of a panic attack - whether you experience all or some - aren’t deadly or dangerous, they can be incredibly terrifying at the moment. Sometimes, the physical symptoms alone are enough to send an anxious person over the edge and experience the emotional side of a panic attack.
How Can I Manage My Panic Attacks From Home?
If you’re a mom, then you know just how important it is to be the best version of yourself for your children. Without taking the time to care for yourself, you’re ignoring the idea that you matter, too. Some moms need more help than others when it comes to mental health. This is normal.
Here are 4 tips on how to manage these uncomfortable feelings from home.
Deep Breathing:
One of the simplest ways to combat a panic attack is through deep breathing. There’s a reason women are told to engage in deep breathing during labor - because it’s a phenomenal way to support our mental and physical health in even the most stressful times!
Hyperventilating is a common symptom of panic attacks. This quick, shallow kind of breathing actually makes things worse by speeding up your heart rate. Deep, slow breathing does the exact opposite.
Start by breathing in, expanding your lungs to their full capacity. Breathe slowly through your nose. Hold it at the peak for as long as you can, then gently exhale through your mouth. Close your eyes and focus on nothing but your breathing. This can help you regain focus and keep you grounded in the moment rather than become overwhelmed with fear and anxiety.
Name and Acknowledge The Experience:
When panic attacks begin to form, it can become easy to get swept away by them. You may allow yourself to get carried away with feelings of dread and worry. Acknowledge to yourself and anyone else around you that you’re experiencing a panic attack.
By saying out loud that “this is a panic attack” you’re telling your brain that these symptoms are okay and that they will pass. A panic attack can often feel like a heart attack so reminding yourself that you’re not actively dying can be incredibly helpful.
This can help clear your mind and focus more on techniques and tools to cope with a panic attack, rather than becoming overwhelmed.
Find An Object To Focus On:
As a mom, you know that sometimes distraction is the best option. If your toddler is having a meltdown at home and nothing else seems to work, sometimes getting their attention away from what's causing their distress, and pointing them toward something more positive can help squash the tantrum in its tracks.
The same idea goes for women with anxiety. If you begin to feel a panic attack coming on, find an object to bring your attention and focus to. This can be any object nearby.
Pick it up. Notice the way it feels when you hold it. Is it light or heavy? Run your fingers along the edges. What is it made out of? Pay attention to the details of this object. What it looks like or sounds like, or what color it is. This may seem like a silly exercise but it works as a way to take your mind off of your panic attack and onto a neutral object.
Seek Online Counseling:
Online counseling can help you get extra support and guidance through those scary moments, as well as provide a listening ear for when your anxiety rears its ugly head. With the help of an online therapist, you can access everything you normally would via in-person therapy, but from the comfort of your couch. You don’t need to organize transportation or find someone to babysit your little one. You can simply log in from your smart device and start getting help right away. Not only this, but if you’re a mom with a very busy schedule, you might have never had time to seek help before. Now, with everything right at your fingertips, therapy has never been more accessible.
If you’ve been experiencing anxiety as a mom for a while, there’s no need to be ashamed. Motherhood is filled with lots of stress, anxiety, and overwhelm. Unless you’re taking proactive steps to nurture it, it’s no surprise your mental health can take a hit.
Begin Counseling for Moms in Colorado, Hawaii, Florida, and Louisiana
Being the best mom you can possibly often mean taking the time to care for yourself, too. Your children will love you regardless. But through seeking guidance for your panic attacks you’re providing your little ones, and yourself with a more present, happy mom. I would be happy to offer support for residents across Colorado, Hawaii, Louisiana, and Florida. You can start your therapy journey by following these simple steps:
Schedule a free 15-minute consultation via phone or video
Start coping with panic attacks in a more effective way
Other Services Offered with Ashley Comegys, LCSW
Counseling for moms isn’t the only service I offer. I’m happy to also offer a variety of mental health services. Other mental health services offered include therapy for anxiety, online postpartum depression treatment, online postpartum support, and online depression treatment. I’m also happy to offer online grief counseling for women and online trauma treatment for women. Visit my blog or about page to learn more today!