When Pregnancy Triggers Panic
How I Found Calm in the Chaos
Mi amor, I want to start with this truth: if you've felt waves of panic rise during your pregnancy, you are not broken — you are human, and you are not alone.
For many expectant mothers, pregnancy doesn't just bring cravings, swollen feet, and nursery dreams. It can also stir a storm inside — one filled with unexpected fear, breathlessness, and a racing heart that seems to come out of nowhere. Panic attacks during pregnancy are far more common than we talk about, especially for women who already carry anxiety, have experienced trauma, or are simply overwhelmed by the weight of becoming someone's everything. And in our cultures, where strength is often worn like armor, many of us were never taught how to name or soothe these feelings, let alone seek help for them. But you deserve support — real, nourishing support that sees you and holds you through it.
I've sat across too many kitchen tables, sipping café con leche with young mothers who whispered, "Something's wrong with me." And every time, I remind them: no, corazón. Nothing is wrong with you. Something is asking for care. Panic doesn't mean you're weak. It doesn't mean you don't love your baby. It means your nervous system is on high alert, and that can absolutely happen during pregnancy — even if you've never dealt with anxiety before.
What a Panic Attack Feels Like (and Why It Might Show Up Now)
Panic attacks during pregnancy can come on suddenly, often with no clear trigger. One moment you're folding tiny onesies, and the next your chest feels tight, your vision is fuzzy, and your thoughts are racing like a runaway train. Common symptoms include:
- Shortness of breath
- Chest pain or tightness
- Rapid heartbeat
- Dizziness or lightheadedness
- Numb or tingling hands and feet
- A feeling of losing control or impending doom
For many mamas, the physical symptoms mimic medical emergencies, which makes the fear even worse — and that fear can cycle into more panic. Add in hormonal fluctuations, sleep changes, and the mental load of preparing for baby, and it makes sense that your body might scream "I don't feel safe," even if you're sitting in your own living room.
It's okay to name this. It's okay to feel this. And it's more than okay to seek support through it.
In-the-Moment Tools to Calm a Panic Attack
When panic strikes, having a few grounding tools can help bring you back to center. Here are some techniques you can try — and practice ahead of time if that feels helpful:
🌬 1. Breathe to Send a Safety Signal
Try this breath pattern: Inhale through your nose for 4 counts, hold for 4, exhale through your mouth for 6. Repeat until your body starts to soften. The longer exhale helps calm your nervous system, signaling that you are not in danger.
👁️🗨️ 2. Use the 5-4-3-2-1 Grounding Technique
This helps pull you out of spiraling thoughts and back into the present moment:
- 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
Say each one aloud if you can. Let your senses be your anchor.
🫶 3. Use Loving Touch
Place one hand on your heart and one on your belly. Feel your breath move between them. This isn't just for comfort — it's a signal to your body that you're cared for, safe, and connected. Even your baby feels that calm.
🗣️ 4. Speak Truth to the Fear
Say to yourself (or out loud):
"This is anxiety. It feels scary, but it will pass."
"I am safe in this moment."
"I have gotten through this before, and I will again."
You're not trying to pretend the fear isn't real. You're simply reminding yourself that it doesn't control you.
When You Need More Than Deep Breaths: It's Okay to Ask for Help
I want you to hear this in my voice: there is no shame in asking for support. Not from your doctor. Not from a therapist. Not from your family or friends.
Mental health matters deeply during pregnancy — just like blood pressure, glucose levels, or fetal movement. Panic attacks are not just "nerves." They deserve medical and emotional attention.
Here's what getting help might look like:
- Telling your OB-GYN or midwife about what you're feeling
- Getting a referral to a perinatal therapist
- Exploring pregnancy-safe medication options if recommended
- Joining a prenatal support group (online or in your community)
- Leaning into culturally grounded healing like prayer, bodywork, or herbal teas — alongside clinical care if that feels right to you
Seeking help doesn't make you weak. It makes you wise.
A Story from My Family Table
I think often of my cousin Lourdes. She was seven months pregnant when she had her first panic attack. She was chopping onions for Sunday dinner when suddenly, her vision blurred, her chest clamped tight, and she dropped the knife, convinced something terrible was about to happen.
She called me crying, thinking she needed to go to the ER. I told her: "Breathe, mi amor. Sit down. I'm on my way." When I got there, we sat on the floor together. I gave her a cold towel for her neck, we counted breaths, and I whispered prayers she remembered from childhood.
That was her first attack, but not her last. The difference was — she didn't go through the next ones alone. She got into therapy. She told her care team. And she let us be part of her healing.
You deserve the same care, querida. We all do.
You Are Not Broken. You Are Becoming.
Let me say it again, louder this time, with all the love I've got:
You are not broken. You are becoming.
Becoming a mother doesn't mean you stop being human. If anything, it reveals just how tender and powerful you truly are. Panic may feel like it's taking over your body — but it doesn't get the final say. You can learn to ride the wave, ask for help, and find your calm again.
So the next time the panic starts to rise, remember:
- You are not alone.
- This moment will pass.
- There are tools. There are people. There is healing.
- And even when your breath shakes, you are still strong.