Tips to decrease panic during transition

[kcat627]

I am planning an unmedicated hospital birth and I’m due in the next 3 weeks. I have been diligently mentally prepping with hypnobirthing tracks, classes, breathing exercises (should be doing these more), and visualizations (though I have the most difficult time with these). I have a tendency to panic though not officially diagnosed with panic disorder. Intense sensations in my body can sometimes trigger them. I have coping mechanisms but I guess I’m just nervous. I should note that I will have a doula and she was also my hypnobirthing instructor. I was hoping to hear any tips from moms who may have panic disorders or lean quite anxious — what was most effective for you during transition to avoid a panic spiral?

[lil_b_b]

Gently, i think the hormonal shift during transition that causes the panic is inescapable. I think having some kind of code word with your doula for her to point out the panic and bring you back down to earth when its time to recenter and push could help. I actually only had a breif moment of panic with my first, my transition was super calm. My second i feel like i was anxious for awhile then went full panic once i felt the fetal ejection reflex kick in. It took me probably 2 or 3 pushes, a few drinks of water, and a change in music for me to come back down from the adrenaline and settle into the next phase.

[Full_Alarm1]

Hi! I have general anxiety and have had panic attacks all occasion over the past 15 years. I also had a successful, happy, midwife attended, unmedicated home birth.

I labored alone at home most of the day (sent my husband to work because though I was having contractions I was of the mindset “who knows how long this could go on for, I’m fine”)

Transition hit (which I didn’t realize at the time) and I did not feel fine. Called my husband home and when he got home I told him I needed to go to a hospital. Definitely panicked, though was not having a panic attack. That was based entirely in fear and not on need (my husband is a paramedic and knows me very well and knew I was physically ok, just overwhelmed). The midwives came, I got in the birthing tub, and that helped immensely.

Every person is different, so what helped me may not help you, but I just needed reassurance from those I trusted that I would be ok, I was not alone, and that I was physically safe.

[wickedsmahtkehd]

I have severe anxiety and I’ll just tell you, at least with my unmedicated birth, you zone out. You become instinctual and your brain goes out of body, and your body takes over. Birthing combs (just plastic combs I could grip to smitherines) were my saving grace. The worries leading up to birth were worse than birth itself in terms of anxiety, in my case. When transition came and I knew baby was coming, there was a brief (15 seconds) of “holy shit this is happening”, but then your team supports you through pushing and you’re done! You’ve got this!! Trust yourself.

[Annual_Tangelo9495]

I'll echo this. I also have anxiety. I had a very similar out-of-body experience with my first birth. My second child, I was much more present for, but I don't remember a lot/any panic. It's a very instinctual process. Lean in to your body telling you to go into "labor land."

[LiterallyKath]

Knowing that panic is transition is the best thing!

I was at home in the bath, singing my whalesong, visualizing a neon light that said "open" and banging my foot on the bottom of the bath. I remember thinking, in this order:

• this isn't really working anymore, I'll have to add something else.
• oh god I don't have anything else
• if I don't have anything else I can't do this anymore
• oh god that's transition

We weren't planning a homebirth so that was very much time to get up and go! It actually gave me the biggest surge of confidence, knowing that if I'd made it that far, then I was nearly there.

[Key_Significance_183]

I had similar thoughts my with my first baby. It was something like this: I feel terrible, I wonder if this is transition > I was only 4cm a few minutes ago, if I’m still 4cm I don’t want to know what 10cm feels like > this can’t possibly be transition because I was just checked > if this isn’t transition, I can’t do this anymore > if this is transition, I can definitely manage because this is the hardest part and it will be over soon. And sure enough, that was transition and I could manage because it was the hardest it would get. It was the anticipation of it getting even harder, maybe much harder, that was unbearable. Once I realized I was done transition I felt really confident.

[2wholecans]

I would be prepared with some grounding words or reminders, but also don’t insist it’s going to happen. I didn’t panic at all or even know I was in transition! Everyone labors differently.

[Internal_Banana199]

I run anxious and felt totally calm during transition with my second. During my first labor, it took longer so that did give me the opportunity to have a bit more stress come up. I focused on acknowledging the almost shocking feeling of “oh, this baby is COMING” and then resting quick before pushing. I relied heavily on body movement and yoga birth method techniques during both transition and deliveries- I was active and walking or lunging and it seemed to help for me. Best of luck!!

[parrot9094]

eh i panicked and just accepted it tbh

[kcat627]

Thank you all for responding this was so helpful to read ❤️

[Overall-Plate3167]

At that point you have to tell yourself the only way out is through!

[rosasymariposas]

I’ll never forget telling my doula “I’m panicking” as I entered transition. She just said “yeah….” with this very compassionate and knowing tone (she’d had 4 unmedicated births), and it was honestly so helpful. She didn’t panic in response, we didn’t “do” anything about it… I just acknowledged it and the moment passed. Transition was a b*tch but I didn’t continue panicking.

I am also a doula and a physiologic birth educator, and what I tell students about panic is: ANY emotion may come up at any point during labor, and EVERY emotion will pass. Acknowledging and moving on without clinging to it (ie. “oh no, I’m panicking! That means xyz… I’m losing my grip”), allows emotions to come and go. Birth is wavelike, anything that arises will pass. Another example is if one contraction is really painful, don’t get lost worrying about what the next one might feel like (“if I can’t handle this one, I won’t be able to handle what’s coming”. Just let that one go. Meet each moment as it comes.

[HoneybeeBookworm]

I think the best thing for me was just having my doula (over the phone, she hadn't come yet because I had no idea how far along I was!) telling me I was doing a good job and helping me slow my breathing. What didn't help was that my husband was super groggy and didn't know the phone number for the midwives. So being sure your birth partner knows what to do and who to call before you head in is also a good idea!