Panic Attacks During Pregnancy and Postpartum

On this page

Why panic attacks can start or feel worse now
What a panic attack can look like in pregnancy or postpartum
How it can show up in different lives and cultures
What you can do when a panic attack starts
When it becomes more than panic attacks
What can trigger panic attacks at this time
Where to get help
Questions people ask

Why panic attacks can start or feel worse now

You might have never had a panic attack before, and now they appear out of nowhere. Or you might have lived with them for years, only to find they shift or intensify during pregnancy or after giving birth.

There is no single cause. The body is adjusting to rising and falling hormone levels, especially oestrogen and progesterone, which affect brain chemicals that help regulate mood and stress. Your heart works harder, your blood volume increases, your breathing changes. All of that can create physical sensations, a racing pulse, shortness of breath, sudden dizziness, that feel very close to the start of a panic attack.

On top of that, pregnancy and early motherhood are demanding. Sleep is often broken. Your body changes shape and function. You may worry about the baby's health, the birth, your ability to cope, or how your relationship and finances will hold up. Many people also carry past experiences of loss, trauma or difficult pregnancies that make the body more alert to danger.

If you already have a tendency toward anxiety, these months can turn up the volume.

What a panic attack can look like in pregnancy or postpartum

A panic attack is a sudden wave of intense fear, often with physical symptoms that feel overwhelming. Common signs include:

A pounding or racing heart
Shortness of breath or a feeling of choking
Chest tightness or pain
Sweating or chills
Nausea or stomach cramps
Dizziness or feeling faint
A sense of dread or that something terrible is about to happen

During pregnancy, some of these symptoms can be extra confusing. Shortness of breath, for example, is normal in later pregnancy because the uterus pushes up against the diaphragm. A fast heart rate can be a normal pregnancy change. So you might wonder: is this a panic attack, or just pregnancy?

The difference is often the fear itself. If you feel a sudden, intense terror, and your mind goes straight to worst-case scenarios, something is wrong with the baby, you are going to pass out, you cannot breathe, it is likely a panic attack. The physical sensations may be real, but the panic adds a layer of alarm that makes them feel dangerous.

How it can show up in different lives and cultures

Panic attacks do not look the same for everyone. What you feel, what you call it, and what you do about it can depend a lot on your background, family and community.

Ayesha, 31, lives in Leicester and helps run the committee at her local temple. After her second child was born, she started having sudden waves of dizziness and a fast heartbeat while feeding the baby at night. She did not call it panic. She thought she was weak, or that her body was failing her. She told no one for months because she felt she should be grateful for a healthy baby, and that complaining would bring shame on her family.

In some families, mental health struggles are not spoken about openly. You might be told to pray more, rest more, or just get on with it. That advice comes from love, but it can also leave you alone with something that needs proper attention. If you cannot talk to family, a GP, midwife or a therapist can be a safe place to start.

What you can do when a panic attack starts

You cannot always stop a panic attack once it begins, but you can shorten it and make it less intense. These are things to try in the moment:

Breathe slowly, not deeply. Quick deep breaths can make dizziness worse. Instead, breathe in gently for three counts, out for four. The slower out-breath helps calm the nervous system.

Name what is happening. Say to yourself, quietly or in your head: "This is a panic attack. It feels awful, but it will pass. My body is not in danger."

Press your feet into the floor. If you are sitting or lying down, push your soles into the ground. That sensation can help bring your attention back to the present.

Hold something cold. A cold drink, a bag of frozen peas, a cool flannel on your wrist. Temperature change can interrupt the panic loop.

Tell someone. Even a short sentence, "I am having a panic attack right now", can break the isolation. You do not need to explain further.

If you are pregnant, avoid lying flat on your back for long, especially in later pregnancy, as it can reduce blood flow. Sitting upright or leaning forward slightly is safer.

When it becomes more than panic attacks

For some people, panic attacks during pregnancy or postpartum are part of a wider struggle. You might find yourself avoiding places or situations because you fear another attack. That can lead to panic attacks and agoraphobia: the link between fear and avoidance, where your world gets smaller and smaller.

You might also start to worry constantly about having another panic attack, especially in public or when you are alone with the baby. That pattern is known as panic disorder: when fear of panic takes over your life, and it is treatable.

Postpartum anxiety and depression can also include panic attacks. If you feel low, tearful, numb, or disconnected from your baby, it is worth mentioning to a professional. These conditions are common, and they respond well to support.

What can trigger panic attacks at this time

Triggers vary from person to person, but some are especially common during pregnancy and postpartum:

Hormonal shifts. The steep drop in hormones after birth can affect mood and anxiety levels.

Sleep deprivation. Months of broken sleep lower your ability to regulate stress.

Physical recovery. After birth, your body needs time to heal. Pain, bleeding, infection or complications can all raise anxiety.

Feeding and caring for the baby. If breastfeeding is painful or difficult, or if the baby cries a lot, it can feel relentless.

Pressure to be a perfect parent. Social media, family expectations, and your own hopes can create an impossible standard.

Previous pregnancy loss or trauma. A past miscarriage, stillbirth, or difficult birth can make your body stay on high alert.

Isolation. If you live far from family, or your friends do not have children, you may feel very alone.

For a fuller look at what can set off panic attacks at any life stage, see the page on what can cause panic attacks?.

Where to get help

If panic attacks are disrupting your daily life, or if you are worried about your safety or the baby's, start with your GP, midwife or health visitor. They can check for physical causes, such as thyroid problems or anaemia, and refer you for talking therapy.

Therapy can help you understand the patterns behind the panic and build ways to respond. Many therapists now offer online sessions, which can be easier to fit around feeding and naps. You can search for a therapist who specialises in perinatal mental health through the professionals directory.

You can also contact organisations that specialise in maternal mental health. In the UK, the NHS mental health page has information on perinatal support. In Ireland, HSE mental health has resources. In Australia, Beyond Blue and healthdirect offer guidance. For helplines in other countries, Find A Helpline can point you to local services.

You might also talk to a trusted friend, a family member, or someone from your faith community. You do not have to manage this alone.

Questions people ask

Can panic attacks hurt my baby?

A panic attack itself will not harm your baby. Your body is designed to handle short bursts of stress. But if panic attacks are very frequent or severe, they can affect your wellbeing and make it harder to care for yourself. That is a good reason to seek support, not because you are failing, but because you deserve to feel steadier.

I am pregnant and scared to take any medication for panic attacks. What are my options?

Many people prefer non-medication approaches during pregnancy. Talking therapy, breathing techniques, and gradual exposure to feared situations can all be effective. If medication is needed, a doctor can talk through options that are considered safer during pregnancy. Never stop or start medication without medical advice.

How do I tell my midwife or doctor about panic attacks without sounding dramatic?

You can say it plainly: "I have been having panic attacks and I need some help." You do not need to prove it or describe every detail. Midwives and GPs are used to hearing this, and they will take you seriously.

Is it normal to have panic attacks after a straightforward birth?

Yes. A straightforward birth does not guarantee a calm postpartum period. Hormonal changes, sleep loss and the huge adjustment of caring for a newborn can trigger panic attacks even if the birth itself went smoothly.

I feel panicky when the baby cries and I cannot calm them. What is happening?

A baby's cry is designed to get your attention fast. It activates your stress response. If you are already exhausted or anxious, that can tip into a panic attack. It does not mean you are a bad parent. It means your nervous system is overwhelmed.

Can breastfeeding make panic attacks worse?

For some people, yes. Breastfeeding releases hormones that can sometimes trigger anxiety or a feeling of dread. This is called dysphoric milk ejection reflex. It is not widely known, but it is real. A lactation consultant or GP can help.

I am 8 months postpartum and panic attacks are getting worse, not better. Why?

For some people, anxiety peaks later in the first year. Sleep may still be poor, hormones are still adjusting, and the reality of long-term parenting may be hitting. It is not too late to get help. Many people find therapy very effective at this stage.

My partner does not understand why I am panicking. How can I explain it?

You could say: "It feels like my body is sounding a fire alarm even though there is no fire. I know it does not make sense, but I cannot switch it off by willpower alone." You can also invite them to come with you to a doctor's appointment so they hear it from a professional.

I had panic attacks before pregnancy. Will they definitely get worse now?

Not necessarily. Some people find that pregnancy changes their anxiety in unexpected ways. For some it gets worse, for others it stays the same, and a few find it improves. The key is to have a plan and a support network in place.

I am a single parent and I have no one to watch the baby while I get help. What can I do?

Many therapists offer online sessions, so you can talk while the baby is nearby or asleep. Some perinatal mental health services also offer home visits or phone support. Start with your GP and ask what is available in your area.

Is it safe to do breathing exercises if I have high blood pressure in pregnancy?

Gentle, slow breathing is generally safe and can even help lower blood pressure. But if you have a medical condition, check with your midwife or doctor before starting any new practice. They can tell you what is safe for your specific situation.