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    "result": {"data":{"sanityArticle":{"title":"Adjusting to change during pregnancy ","_type":"article","datePublished":"7 February 2022","header":{"background":{"value":"#FFD29D"},"headline":"Adjusting to change during pregnancy ","text":[{"_key":"2edd7668f4fe","_type":"block","children":[{"_key":"6e946eacbba20","_type":"span","marks":[],"text":"Becoming a parent can be a joyful, rewarding experience - but pregnancy can also be a stressful, complicated and confusing time."}],"markDefs":[],"style":"normal"}],"image":{"asset":{"_id":"image-6d747a1e28d73b0e92d2e31bc4d7729d0543010e-2500x1669-jpg"},"crop":null,"hotspot":null,"alt":"Pregnant mum and dad holding hands"}},"content":[{"_key":"23b8317f96d3","_type":"block","children":[{"_key":"ace22db393370","_type":"span","marks":[],"text":"Becoming a parent can be a wonderful time of life,but as a time of intense change and adjustment it can also bring "},{"_key":"e6a679c67e86","_type":"span","marks":["f7e6ab7fe732"],"text":"strong and unexpected feelings."},{"_key":"d46e39294e04","_type":"span","marks":[],"text":" You may experience many different emotions as you adjust to the new realities of pregnancy and anticipating becoming a parent."}],"markDefs":[{"_key":"f7e6ab7fe732","_type":"link","document":{"_id":"310776fc-166b-416c-8958-8fbbf1b695b2","_type":"article","_rev":"Kn3wbDCpdlq0SfV55x32uO","_createdAt":"2022-02-14T07:37:29Z","_updatedAt":"2023-12-12T00:06:39Z","categories":[{"_id":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"category","_rev":"aA1fTfkzTKX28O3lLBjb5S","_createdAt":"2022-01-20T23:33:56Z","_updatedAt":"2022-02-24T07:43:57Z","slug":{"_type":"slug","current":"new-parent"},"title":"New parent","id":"-2be506a5-df12-5306-ab62-d66056112f83","children":[],"internal":{"type":"SanityCategory","contentDigest":"48882a52cb4cba1ead286cefb3df3082","owner":"gatsby-source-sanity","counter":202},"parent":null},{"_id":"c4172819-1756-470d-8628-b5ffa921681e","_type":"category","_rev":"UofamAmpsKiKesBqe1m2Db","_createdAt":"2022-01-20T23:33:44Z","_updatedAt":"2022-02-24T00:51:54Z","slug":{"_type":"slug","current":"growing-families"},"title":"Growing families","id":"-e26a686d-ea4d-59e6-b4c2-f87f52aa530d","children":[],"internal":{"type":"SanityCategory","contentDigest":"fda3fed0067357b0d2b8d142e89bceba","owner":"gatsby-source-sanity","counter":199},"parent":null}],"category":{"_id":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"category","_rev":"aA1fTfkzTKX28O3lLBjb5S","_createdAt":"2022-01-20T23:33:56Z","_updatedAt":"2022-02-24T07:43:57Z","slug":{"_type":"slug","current":"new-parent"},"title":"New parent","id":"-2be506a5-df12-5306-ab62-d66056112f83","children":[],"internal":{"type":"SanityCategory","contentDigest":"48882a52cb4cba1ead286cefb3df3082","owner":"gatsby-source-sanity","counter":202},"parent":null},"content":[{"_key":"b349450e9c16","_type":"block","children":[{"_key":"33d3520171650","_type":"span","marks":[],"text":"Parenthood is a time of transformation and change. Sometimes the intensity of mixed emotions can leave you feeling frustrated and overwhelmed. Unexpected and unwanted emotions can be deeply upsetting and confusing as a new parent.\n"}],"markDefs":[],"style":"normal"},{"_key":"b1e50317f609","_type":"block","children":[{"_key":"c150155ba9690","_type":"span","marks":[],"text":"Having a baby can be a time of confronting and uncomfortable emotional extremes. Often there’s a disconnect between our expectations of parenthood and reality.\n"}],"markDefs":[],"style":"normal"},{"_key":"78315ba4a855","_type":"block","children":[{"_key":"26205d6531280","_type":"span","marks":[],"text":"You might feel moments of joy and grief. Flashes of resentment and rage may feel just as strong as moments of love and gratitude for your new baby, and your new life together."}],"markDefs":[],"style":"normal"},{"_key":"a3d21b182d39","_type":"block","children":[{"_key":"6ffd7f6b41b80","_type":"span","marks":[],"text":"Parenthood teaches us how to feel, contain and move through conflicting emotions in unfamiliar yet creative ways.\n"}],"markDefs":[],"style":"normal"},{"_key":"87a7b863081b","_type":"block","children":[{"_key":"d95f87deefdf0","_type":"span","marks":[],"text":"We often hear from new parents who say they feel guilty and ashamed for feeling sad or angry. Parents tell us they feel unable to tell anyone how they’re feeling."}],"markDefs":[],"style":"normal"},{"_key":"786dcf6aa090","_type":"quote","quote":"I’m supposed to feel happy and be enjoying this time of my life! If my partner or family knew how I really felt they’d be horrified."},{"_key":"7dffb8faddd2","_type":"block","children":[{"_key":"6512c6730c380","_type":"span","marks":[],"text":"It may feel tempting to push strong unwanted feelings aside or deny them altogether. Yet these emotions don’t disappear - often they simmer under the surface and grow stronger.\n"}],"markDefs":[],"style":"normal"},{"_key":"afb11c5f2fc9","_type":"block","children":[{"_key":"a0ae53380d5c0","_type":"span","marks":[],"text":"As a new parent, it’s also common to feel like you don’t have time to sit with an emotion and reflect on why you’re feeling that way, because your baby needs your frequent attention and care.\n"}],"markDefs":[],"style":"normal"},{"_key":"4609649e0bf9","_type":"block","children":[{"_key":"6d858356d6fa0","_type":"span","marks":[],"text":"When it comes to the new parent priority list, taking care of our own emotional wellbeing is often near the bottom of the list – when it should be near the top."}],"markDefs":[],"style":"normal"},{"_key":"b4d0f8f8800a","_type":"block","children":[{"_key":"29d709fb89ee","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"0e3edfbea1a3","_type":"quote","quote":"How can I feel a sense of loss when I wanted my baby so much? Is it okay to say I feel bored and lonely some days? What kind of parent feels irritated and angry with a baby?"}],"datePublished":"2022-02-14","header":{"_type":"pageHeader","background":{"title":"peach80","value":"#FFD29D"},"headline":"Coping with strong emotions as a new parent ","image":{"_type":"imageWithAlt","alt":"Mum with thought bubble that says 'I thought I'd be great at this. 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Learning to sit with strong emotions instead of pushing them away or numbing them can be hard work, and it takes practice."}],"markDefs":[],"style":"normal"},{"_key":"083540360c63","_type":"block","children":[{"_key":"9f79752cd7ff0","_type":"span","marks":[],"text":"Sitting with our feelings can also help us to process and resolve intense emotions that might impact negatively on our sense of self and relationships to others."}],"markDefs":[],"style":"normal"},{"_key":"3d271d7a3d69","_type":"block","children":[{"_key":"3cd75eef99100","_type":"span","marks":[],"text":"\nLearning to sit with feelings"}],"markDefs":[],"style":"h4"},{"_key":"eb56d8cfddaf","_type":"block","children":[{"_key":"f17288ae69260","_type":"span","marks":[],"text":"Using mindfulness techniques can help us cope with upsetting or strong emotions. Mindfulness is the practice of being in the present moment and sitting with feelings without judging them – or judging yourself for having those feelings.\n"}],"markDefs":[],"style":"normal"},{"_key":"f783fc4555de","_type":"block","children":[{"_key":"12c357028fab0","_type":"span","marks":[],"text":"It’s important to remember that you can adapt any element of this mindfulness exercise so that it feels right for you."}],"markDefs":[],"style":"normal"},{"_key":"a0e0232fa47d","_type":"block","children":[{"_key":"f88cc6b1d6d50","_type":"span","marks":["em"],"text":"Take it gently, and slowly – you’re in control of this process."}],"markDefs":[],"style":"normal"},{"_key":"678504981d6d","_type":"block","children":[{"_key":"fcf4b7892d29","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"bea053ff7c39","_type":"block","children":[{"_key":"9287e90bf1d00","_type":"span","marks":[],"text":"Sometimes it can help to start this exercise with both hands placed over your heart, as an anchor point for self-soothing."}],"markDefs":[],"style":"normal"},{"_key":"3a5dc27c4b91","_type":"block","children":[{"_key":"cf8790034be90","_type":"span","marks":["strong"],"text":"Tip: "},{"_key":"1f207bdb5e72","_type":"span","marks":[],"text":"If you read the exercise below and it feels too confronting or uncomfortable to practice it with a strong feeling, try the exercise first using a less intense emotion (eg when feeling tired, relaxed, wistful, bored, amused)."}],"markDefs":[],"style":"normal"}]},{"_key":"9fe56a4f8d1c","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"d0172ad752de","_type":"faq","answer":[{"_key":"4fd9ba6a54c5","_type":"block","children":[{"_key":"d295f0afb3ec","_type":"span","marks":[],"text":"1. Step away from your baby if you need to and take a few minutes to yourself. Make sure baby is safe."}],"markDefs":[],"style":"normal"},{"_key":"b9d7b93171fa","_type":"block","children":[{"_key":"ab88e8ed7567","_type":"span","marks":[],"text":"2. Take a few deep breaths and allow your feelings to come to the surface."}],"markDefs":[],"style":"normal"},{"_key":"e8dacedd2627","_type":"block","children":[{"_key":"220199a6aeba","_type":"span","marks":[],"text":"3. See if you can tolerate the emotions that come up without taking any action (e.g. thinking of something else as a distraction, stopping the exercise)."}],"markDefs":[],"style":"normal"},{"_key":"f6143b1d5b2c","_type":"block","children":[{"_key":"ee45f47c10ea","_type":"span","marks":[],"text":"4. Allow yourself to be with the feeling."}],"markDefs":[],"style":"normal"},{"_key":"d6b60825f9b0","_type":"block","children":[{"_key":"42bd5fdf22b4","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"4bb7c14bc0b6","_type":"button","link":{"_type":"link","blank":true,"document":{"_ref":"9b76e69e-6f98-4dcc-afba-4d1c93912f37","_type":"reference"},"linkType":"internal"},"style":"arrow","text":"Baby safe plan"}],"question":[{"_key":"3cefb6454c1f","_type":"block","children":[{"_key":"1b62d4bd6169","_type":"span","marks":[],"text":"Wellbeing exercise 1"}],"markDefs":[],"style":"normal"}]},{"_key":"40c2608ef74a","_type":"faq","answer":[{"_key":"ac2b01f700e0","_type":"block","children":[{"_key":"1752c7e5ad190","_type":"span","marks":[],"text":"If sitting with the feeling feels too hard, take a moment to give yourself some self-compassion, as though you were comforting a loved one. You might like to say “It’s hard work sitting with feelings. You’re doing really well.” "}],"markDefs":[],"style":"normal"},{"_key":"6a9859a825ed","_type":"block","children":[{"_key":"ff26b7a0b5a5","_type":"span","marks":[],"text":"When you feel ready, return to the exercise."}],"markDefs":[],"style":"normal"},{"_key":"9911d5466d06","_type":"block","children":[{"_key":"780e4c4ee8fc0","_type":"span","marks":[],"text":"Take some deep breaths, and use this moment to 'breathe' your way into the feeling"}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"43a4e3d89dab","_type":"block","children":[{"_key":"1efca6f909ef0","_type":"span","marks":[],"text":"Name the emotion if it helps."}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"be5d0021ee05","_type":"block","children":[{"_key":"73b5403391aa0","_type":"span","marks":[],"text":"Notice where the feeling is in your body."}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"15be8377456e","_type":"block","children":[{"_key":"cd4c3f8c3a2d0","_type":"span","marks":[],"text":"Pay attention to how those parts of your body feel (e.g tense, relaxed, aching, tingly, cool or warm)."}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"403bff655fb0","_type":"block","children":[{"_key":"179dec30f8930","_type":"span","marks":[],"text":"You might like to physically hold and soothe the ‘feeling’ part of your body with your hands."}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"7a271f1977e8","_type":"block","children":[{"_key":"f5b394e04cbe0","_type":"span","marks":[],"text":"Pay attention to any thoughts you have about the upsetting emotion, e.g. “When will my baby ever stop crying?”"}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"d472a396500e","_type":"block","children":[{"_key":"4141db5338c00","_type":"span","marks":[],"text":"Remind yourself that you are okay and that this feeling will pass."}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"15e23849bb54","_type":"block","children":[{"_key":"0e92e5e49be10","_type":"span","marks":[],"text":"Take a few deep breaths again."}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"2634d16b8e1f","_type":"block","children":[{"_key":"a15ab54c7d840","_type":"span","marks":[],"text":"Slowly bring yourself back into the room"}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"0a59c143f51f","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://self-compassion.org/"},"style":"arrow","text":"Learn more about self-compassion"}],"question":[{"_key":"26e096e1c4a6","_type":"block","children":[{"_key":"69cf9205356a","_type":"span","marks":[],"text":"Wellbeing exercise 2"}],"markDefs":[],"style":"normal"}]},{"_key":"d97b2b3856f8","_type":"faq","answer":[{"_key":"f64a13720d66","_type":"block","children":[{"_key":"e520edb724300","_type":"span","marks":[],"text":"You might like to start keeping a mood journal. Write down answers to the following questions and you can track how you’re coping with strong feelings over time."}],"markDefs":[],"style":"normal"},{"_key":"ee12114deb8c","_type":"block","children":[{"_key":"862e9a74a86d0","_type":"span","marks":[],"text":"How did this exercise feel?"}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"9605953cab65","_type":"block","children":[{"_key":"af433cab23c60","_type":"span","marks":[],"text":"Which feelings came up?"}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"e4addefb1c02","_type":"block","children":[{"_key":"e936959e79710","_type":"span","marks":[],"text":"Where they were in your body?"}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"d25e53dff127","_type":"block","children":[{"_key":"8a3c914cbb180","_type":"span","marks":[],"text":"How did the emotions feel in your body?"}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"2f66c91601ba","_type":"block","children":[{"_key":"74e5480b4dac0","_type":"span","marks":[],"text":"Did you experience feelings of compassion towards the feeling, or were there barriers to this? What were they?"}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"48f3f5c4c89e","_type":"block","children":[{"_key":"46c442015c550","_type":"span","marks":[],"text":"Did you experience feelings of compassion towards yourself, or were there barriers to this? What were they?"}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"426ce0c93893","_type":"block","children":[{"_key":"66acbb0a03b50","_type":"span","marks":[],"text":"Write down anything else that felt helpful (or unhelpful) during the exercise.\n"}],"level":1,"listItem":"number","markDefs":[],"style":"normal"}],"question":[{"_key":"2f4adea02d3b","_type":"block","children":[{"_key":"dba96fd11dc9","_type":"span","marks":[],"text":"Wellbeing exercise 3"}],"markDefs":[],"style":"normal"}]}],"title":"Wellbeing exercise: Sitting with strong feelings"},{"_key":"b8ec9e65ce58","_type":"freeText","background":{"title":"beige100","value":"#EDE8E4"},"text":[{"_key":"4dc770966d51","_type":"block","children":[{"_key":"aae5750f3e5a","_type":"span","marks":[],"text":"Now it’s time to give yourself some self-compassion for doing the exercise. Thank yourself for taking the time to look after you. Have a cup of tea or a snack (an activated digestive tract can help ‘ground’ us in our bodies after dealing with strong emotions).\n"}],"markDefs":[],"style":"normal"},{"_key":"7ffe5030f0c4","_type":"block","children":[{"_key":"9f0c8763905a","_type":"span","marks":[],"text":"Many Helpline callers tell us “I felt a bit silly” or “I didn’t do it right, I felt bored/annoyed”. Noticing any feelings - no matter what came up - means you’ve successfully completed the exercise. "}],"markDefs":[],"style":"normal"},{"_key":"dfde9d657fec","_type":"block","children":[{"_key":"bbc3974ecf47","_type":"span","marks":[],"text":"The aim of this is to be real with ourselves about how we’re feeling. Gentle and kind, no judgement, and no matter what those feelings are. 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You may feel shame because you aren't coping with their new baby, or guilt because you feel frustrated and resentful. "}],"markDefs":[],"style":"normal"},{"_key":"4595934cddc6","_type":"block","children":[{"_key":"1cf4a9fc69dd","_type":"span","marks":[],"text":"Recognise that the arrival of a baby can trigger many complex thoughts and feelings including a sense of loss for your ‘old’ self or life. 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Trust that you are learning how to best look after your baby. This takes time"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"538ee179bc45","_type":"block","children":[{"_key":"8597ca591a5e","_type":"span","marks":[],"text":"Allow yourself time to learn through experience. Don’t judge yourself harshly against others’ expectations"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"ae22e8accea6","_type":"block","children":[{"_key":"717b42744941","_type":"span","marks":[],"text":"Have one or two trusted sources of independent information – a GP, a child health nurse, a supportive and non-judgemental friend or family member"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d8ffdc6a2bbb","_type":"block","children":[{"_key":"1bdf4e5bf56f","_type":"span","marks":[],"text":"Take care of your own health; it is just as important as your baby’s"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"5f2f1325111d","_type":"block","children":[{"_key":"41adf7f9e38f","_type":"span","marks":[],"text":"Try to arrange some time out for yourself."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"c37ac1c1fadb","_type":"block","children":[{"_key":"d2de09aab9d20","_type":"span","marks":[],"text":"Support in the Community"}],"markDefs":[],"style":"h4"},{"_key":"e802b0eeeba4","_type":"block","children":[{"_key":"874277a9165f0","_type":"span","marks":[],"text":"You can find information about health services, support services and networks, and activities for new parents through the PANDA website or Helpline. 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Media and popular culture create an unrealistic narrative of love at first sight, a depth of emotion you have never felt, and feelings of absolute joy and elation. This can add to the pressure new parents feel to love or bond with their baby instantly."}],"markDefs":[],"style":"normal"},{"_key":"5b2252966c55","_type":"block","children":[{"_key":"6b90c6067437","_type":"span","marks":[],"text":"However, many new mums and dads don’t feel that kind of connection straight away."}],"markDefs":[],"style":"normal"},{"_key":"17e15b877d54","_type":"block","children":[{"_key":"b934e227e2e8","_type":"span","marks":[],"text":"After having a baby, both parents are adjusting to many changes in their lives, so it’s not surprising that it can take time to feel a connection to this new little being."}],"markDefs":[],"style":"normal"},{"_key":"d57b52d32931","_type":"block","children":[{"_key":"2fda6d2d3406","_type":"span","marks":[],"text":"Like any other type of relationship, real bonding between mums, dads and bubs can take time. This is completely normal. 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If you’re feeling this way, please give yourself and your bub some time to get to know each other."}],"markDefs":[],"style":"normal"},{"_key":"9c6d09faf0c2","_type":"block","children":[{"_key":"3a68f7126359","_type":"span","marks":[],"text":"It’s unlikely you’d fall instantly in love with someone you met for the first time – and it’s the same with meeting your baby. Every parent has a unique relationship with their little one, and it’s normal to take some time to feel things out, and slowly nurture and grow the bond between you."}],"markDefs":[],"style":"normal"},{"_key":"afcc735e9796","_type":"block","children":[{"_key":"d74f310a6f460","_type":"span","marks":[],"text":"Why does bonding take time?"}],"markDefs":[],"style":"h3"},{"_key":"0a3d88385ab2","_type":"block","children":[{"_key":"c9319637ae510","_type":"span","marks":[],"text":"Like every human, your baby has their own personality. And like any person you have just met, it takes time to get to know them and understand them. The relationship you build with your baby will deepen as you spend time together.\n\nBecoming a parent can also create difficult emotions. Exhaustion, burnout, sadness, grief, loss and ambivalence are common, and these emotions can be heightened by a difficult pregnancy or birth experience.\n\nBecoming a parent is one the biggest physical and emotional transitions you will ever make in your life. Be gentle and compassionate with yourself – try talking to yourself like you’re speaking to a close friend who has the same concerns to you. 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What (or who) are they looking at?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1cf041afada3","_type":"block","children":[{"_key":"1812426cb2a40","_type":"span","marks":[],"text":"Smiling – babies love smiles as they feel safe, loved and reassured."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d7757321144a","_type":"block","children":[{"_key":"1d940b7b1f8a0","_type":"span","marks":[],"text":"Take a walk outside together, or a drive."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"3f26360a44a0","_type":"block","children":[{"_key":"6a499b35b4bf0","_type":"span","marks":[],"text":"Sight"}],"markDefs":[],"style":"normal"}]},{"_key":"cec9c41875b1","_type":"faq","answer":[{"_key":"8953f44078b4","_type":"block","children":[{"_key":"e997686ea47b0","_type":"span","marks":[],"text":"Talk to your baby in a soft, reassuring voice. Tell your baby what you are doing as you move around or care for them (eg during a feed or nappy change)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d77d33ede8c0","_type":"block","children":[{"_key":"ee01862ff99c0","_type":"span","marks":[],"text":"If your baby is cooing or gurgling, try imitating them and see what happens (this is called ‘mirroring’). You might be surprised how good (and funny) the conversation can be."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"c21ee888ccbb","_type":"block","children":[{"_key":"4e102957eade0","_type":"span","marks":[],"text":"Sing or hum to your baby. If you do this while cuddling bub, they will also be soothed by your heartbeat, breathing and the vibrations from your body as you make different sounds."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"f0127afc8f4a","_type":"block","children":[{"_key":"af8429a468fd0","_type":"span","marks":[],"text":"Play music for your baby and pay attention to how they respond to different kinds of music."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"22eaa236a601","_type":"block","children":[{"_key":"0d1b91ee4d6a0","_type":"span","marks":[],"text":"White noise during naps can help soothe and settle your baby. It reminds them of being in the womb."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"d6d25f67a460","_type":"block","children":[{"_key":"85f9a7828aff0","_type":"span","marks":[],"text":"Sound"}],"markDefs":[],"style":"normal"}]},{"_key":"90deb8b43990","_type":"faq","answer":[{"_key":"b023e655b827","_type":"block","children":[{"_key":"1f65ef2eadb00","_type":"span","marks":[],"text":"Babies love the smell of those closest to them, and they are drawn to familiar scents. Smelling your baby’s skin, clothes and blankets can create neural pathways of connection in your brain too. We do NOT recommend smelling stinky nappies though."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"0967ac82fc2d","_type":"block","children":[{"_key":"6c2fb8072a040","_type":"span","marks":[],"text":"Scent"}],"markDefs":[],"style":"normal"}]},{"_key":"690999e6c851","_type":"faq","answer":[{"_key":"27a47e836f6c","_type":"block","children":[{"_key":"93f2ac8682870","_type":"span","marks":[],"text":"Feeding is a great opportunity for bonding. Try looking into your baby’s face, gently stroking their arms or legs, holding their hands or feet while feeding them."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"3753d3a2647c","_type":"block","children":[{"_key":"d3cb8113684a0","_type":"span","marks":[],"text":"Taste"}],"markDefs":[],"style":"normal"}]},{"_key":"cac8df100fa5","_type":"faq","answer":[{"_key":"6b18e36a7862","_type":"block","children":[{"_key":"8286e6bc1c8f0","_type":"span","marks":[],"text":"Bath time"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"861435315762","_type":"block","children":[{"_key":"8cc2fc2ccb970","_type":"span","marks":[],"text":"Cuddles"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"61b6863855a3","_type":"block","children":[{"_key":"dd40c0fd8bbc0","_type":"span","marks":[],"text":"Infant massage: "},{"_key":"87958ac15f79","_type":"span","marks":["5cf87f373038"],"text":"instructional video from a registered midwife"},{"_key":"2943b2031714","_type":"span","marks":[],"text":"  "}],"level":1,"listItem":"bullet","markDefs":[{"_key":"5cf87f373038","_type":"link","blank":true,"linkType":"external","url":"https://www.kidspot.com.au/baby/baby-care/baby-massage/news-story/61291e8725b8a1ad0405f202997ead9c"}],"style":"normal"},{"_key":"d532900a742a","_type":"block","children":[{"_key":"a542250d73bb0","_type":"span","marks":[],"text":"Using a baby carrier"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"ba18811d6a46","_type":"block","children":[{"_key":"e6a0531cfd870","_type":"span","marks":[],"text":"Dancing, rocking or swaying together with baby in your arms"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"a7df18119dc8","_type":"block","children":[{"_key":"e19845cfe9080","_type":"span","marks":[],"text":"Laying in a recliner or bed together, skin to skin"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"6f084ad808f4","_type":"block","children":[{"_key":"5a14ca3add170","_type":"span","marks":[],"text":"Touch"}],"markDefs":[],"style":"normal"}]}],"title":"Ideas for bonding with your baby"},{"_key":"c9dd0080a995","_type":"freeText","background":{"title":"beige100","value":"#EDE8E4"},"text":[{"_key":"cd1b4b8dec1d","_type":"block","children":[{"_key":"80fc161d81d20","_type":"span","marks":[],"text":"Bonding ideas for parents away from their babies"}],"markDefs":[],"style":"h3"},{"_key":"6a5f08b34a48","_type":"block","children":[{"_key":"62914a6296220","_type":"span","marks":[],"text":"Sometimes parents need to be away from their babies. This applies for FIFO workers, during holidays, NICU or hospital stays - any situation when someone else is caring for your baby."}],"markDefs":[],"style":"normal"},{"_key":"e297d8a64285","_type":"block","children":[{"_key":"18fbd0be3a400","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"2da83b480f87","_type":"block","children":[{"_key":"330e9a00c7f60","_type":"span","marks":[],"text":"Here are some ideas to stay connected and keep bonding:"}],"markDefs":[],"style":"normal"},{"_key":"adbaeabf2943","_type":"block","children":[{"_key":"39378b1e9ef70","_type":"span","marks":[],"text":"Phone and video calls – babies love the sound of their parents’ voices and seeing their faces."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"db4d50b31cf8","_type":"block","children":[{"_key":"3b7b6cfb5db50","_type":"span","marks":[],"text":"Pre-record voicemail messages, or record lullabies or bedtime stories. Your partner or the person caring for your baby can play these for your baby while you’re away."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6484443f83d5","_type":"block","children":[{"_key":"57f158827edf0","_type":"span","marks":[],"text":"Leave a piece of clothing you’ve been wearing (like a t-shirt) so even while you’re apart, baby can still smell your scent and feel close."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"fd189c98b6a7","_type":"block","children":[{"_key":"52184e30a46e0","_type":"span","marks":[],"text":"Take photos of your baby and recordings of their little voice with you so you can reflect on time spent together and savour the reunion when it comes."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}]},{"_key":"712fe05e8ee3","_type":"freeText","background":{"title":"white","value":"#FFFFFF"},"text":[{"_key":"393207af4be5","_type":"block","children":[{"_key":"946f396c4b43","_type":"span","marks":[],"text":"Postnatal anxiety, depression and postnatal psychosis can affect bonding"}],"markDefs":[],"style":"h4"},{"_key":"18cf6f58478d","_type":"block","children":[{"_key":"209b99f88ebd","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"7269c8152aad","_type":"block","children":[{"_key":"8c03e008f170","_type":"span","marks":[],"text":"If you or your partner is struggling with postnatal anxiety or depression or postnatal psychosis this can affect your ability to feel a connection with your baby."}],"markDefs":[],"style":"normal"},{"_key":"200753722708","_type":"block","children":[{"_key":"6fa537599605","_type":"span","marks":[],"text":"For a mum or dad who is feeling sad, anxious, low on confidence, or lost and confused, it can be hard to sit in the moment and just ‘be’ with your new baby. "},{"_key":"42b7f6420c48","_type":"span","marks":["strong"],"text":"Being present in each moment with your baby helps with bonding and connection."}],"markDefs":[],"style":"normal"}]},{"_key":"1e836215193e","_type":"faqBlock","questions":[{"_key":"f9790ca0a3fe","_type":"faq","answer":[{"_key":"9a2c6ee58c5b","_type":"block","children":[{"_key":"92fd23e184e90","_type":"span","marks":[],"text":"It takes time to connect with and grow a relationship between anyone, including parents and their babies. Love takes time to grow. There’s no set timeline, and that’s okay."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"d46cb56fe4d1","_type":"block","children":[{"_key":"c46f065a76220","_type":"span","marks":[],"text":"Why don’t I instantly love my baby? "}],"markDefs":[],"style":"normal"}]},{"_key":"2da04be74c39","_type":"faq","answer":[{"_key":"b0b35cd47ee4","_type":"block","children":[{"_key":"47107cc335ee0","_type":"span","marks":[],"text":"There’s nothing wrong with you. The biggest issue is the unhelpful cultural narrative that parent-infant love is instant and spontaneous. However, if you had a difficult birth experience or are experiencing other stressors this may impact on how quickly you bond with your baby."}],"markDefs":[],"style":"normal"},{"_key":"cd9885e9c87d","_type":"button","link":{"_type":"link","document":{"_ref":"bd12233c-0913-4a86-b9b3-4d2b0de539b2","_type":"reference"},"linkType":"internal"},"style":"box","text":"Difficult birth experience"},{"_key":"c1009b60e9e5","_type":"button","link":{"_type":"link","linkType":"internal"},"style":"box","text":"Stressful life events"}],"question":[{"_key":"14a5e889e517","_type":"block","children":[{"_key":"161c110ee18c0","_type":"span","marks":[],"text":"What’s wrong with me?"}],"markDefs":[],"style":"normal"}]},{"_key":"9b5a3062773c","_type":"faq","answer":[{"_key":"f55d0c24ad3e","_type":"block","children":[{"_key":"1448280476840","_type":"span","marks":[],"text":"Remember that in some cases other parents may be putting on a ‘mask’ in public. In private, they may be experiencing similar feelings to you. We hear from parents all the time at PANDA who tell us they were relieved to hear other parents also feel this way. Often, they found out they weren’t alone in having bonding issues when they were brave and confided in the other parents at their playgroup."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"69d8231a8792","_type":"block","children":[{"_key":"f70616a33ccd0","_type":"span","marks":[],"text":"Why do all the other parents at my playgroup seem to adore their babies?"}],"markDefs":[],"style":"normal"}]},{"_key":"f9bfd208d5de","_type":"faq","answer":[{"_key":"1c842d3056d2","_type":"block","children":[{"_key":"76aaf9b9d00d0","_type":"span","marks":[],"text":"This is one of the most common questions we hear on the PANDA Helpline. Every relationship is unique, and sometimes connection takes time and effort. Seeking help and recovery create more space for connecting and bonding."}],"markDefs":[],"style":"normal"},{"_key":"2d3a205b2603","_type":"block","children":[{"_key":"be365e5180e3","_type":"span","marks":[],"text":"The love does come though – you might like to check out some of our PANDA real stories to hear more about the love that grows when mums and dads feel supported in their mental health and wellbeing."}],"markDefs":[],"style":"normal"},{"_key":"0ebc0109c715","_type":"button","link":{"_type":"link","linkType":"internal"},"style":"box","text":"Real stories"}],"question":[{"_key":"6f594e2bd8e2","_type":"block","children":[{"_key":"3488871353920","_type":"span","marks":[],"text":"Will I ever develop that bond with my baby that I hear so much about?"}],"markDefs":[],"style":"normal"}]}]},{"_key":"3d7ea0a2e7d9","_type":"freeText","background":{"title":"beige100","value":"#EDE8E4"},"text":[{"_key":"24e37ff22e87","_type":"quote","quote":"As part of my journey I met some amazing mums who also were suffering, and we sought peace in knowing we were not alone. My bond with my son has gone from strength to strength and it is like a cloud has lifted from above my head."},{"_key":"e747751489b9","_type":"block","children":[{"_key":"59e4bd42131a0","_type":"span","marks":[],"text":"If you are concerned that your emotional or mental state might be affecting your ability to connect with your baby, or that your feelings about bonding with your baby are impacting your mental health, please call PANDA’s Helpline. "}],"markDefs":[],"style":"normal"},{"_key":"1fccd4632dd9","_type":"block","children":[{"_key":"814c411e271b0","_type":"span","marks":[],"text":"PANDA’s Helpline is a safe and secure place to express your concerns. Our counsellors can help you explore your feelings and feel more confident about exploring different strategies to strengthen the bond with your baby."}],"markDefs":[],"style":"normal"},{"_key":"d22290558512","_type":"block","children":[{"_key":"6c71af2225160","_type":"span","marks":["5a8339cac6ab"],"text":"The Raising Children Network"},{"_key":"6c71af2225161","_type":"span","marks":[],"text":" (link) also has some great tips to help you grow the bond with your baby."}],"markDefs":[{"_key":"5a8339cac6ab","_type":"link","blank":true,"href":"https://raisingchildren.net.au/newborns/connecting-communicating/bonding/bonding-newborns","linkType":"external","url":"https://raisingchildren.net.au/newborns/connecting-communicating/bonding/bonding-newborns"}],"style":"normal"}]}],"relatedArticles":[{"_id":"ea5008f7-a47e-4676-9ae0-c723bfd48898","_type":"article","_rev":"OiBIvEn2E80LUXPpAoY7qP","_createdAt":"2022-02-24T04:44:04Z","_updatedAt":"2024-01-08T05:16:33Z","categories":[{"_key":"ea97e0234c2e","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"},{"_key":"51f03502c679","_ref":"c4172819-1756-470d-8628-b5ffa921681e","_type":"reference"},{"_key":"81748c22044b","_ref":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"reference"}],"content":[{"_key":"2ff6173fb2cf","_type":"block","children":[{"_key":"abaf635405900","_type":"span","marks":[],"text":"Having a baby is life-changing. It can deliver a lot of love, joy and fulfilment but it can also create demands and responsibilities that feel relentless, difficult and scary. "}],"markDefs":[],"style":"normal"},{"_key":"035ea7aaf907","_type":"block","children":[{"_key":"5f3bc01900f9","_type":"span","marks":[],"text":"Sometimes, parents have difficulty adjusting to the many physical, emotional, psychological and social challenges of parenting."}],"markDefs":[],"style":"normal"},{"_key":"175c85af0455","_type":"block","children":[{"_key":"412e30e8760c","_type":"span","marks":[],"text":"On the helpline, we hear from parents who are consumed by caring for their children and doing a wonderful job of it. But self-care has become a low priority."}],"markDefs":[],"style":"normal"},{"_key":"daab50e9c843","_type":"block","children":[{"_key":"b2fe057b1a14","_type":"span","marks":[],"text":"We know that the stress, interrupted sleep and 24-hour demands can take their toll. But they become more manageable when we are able to care for and nurture ourselves too. "}],"markDefs":[],"style":"normal"},{"_key":"12e6904873f2","_type":"block","children":[{"_key":"8bf2c5852ad7","_type":"span","marks":[],"text":"Some aspects of self-care are covered here, including sleep, diet, exercise, time out and social supports."}],"markDefs":[],"style":"normal"}],"datePublished":"2022-02-24","header":{"_type":"pageHeader","headline":"Wellbeing and self-care ","image":{"_type":"imageWithAlt","alt":"Mum holding baby up and kissing on the cheek","asset":{"_ref":"image-31544bad9e7c38876638fe53c51e77cf89d91356-2500x1800-jpg","_type":"reference"}},"text":[{"_key":"6a7cc988da75","_type":"block","children":[{"_key":"a6fceda6aee2","_type":"span","marks":[],"text":"Self-care tips for expecting and new parents"}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"46b374abde4e","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"9f0e23764221","_type":"faq","answer":[{"_key":"ebe90338ea1c","_type":"block","children":[{"_key":"fc6639335d4f0","_type":"span","marks":[],"text":"For many parents, interrupted sleep can take a mental, physical and emotional toll. Some general rules for sleep hygiene include:"}],"markDefs":[],"style":"normal"},{"_key":"ed70065c932c","_type":"block","children":[{"_key":"10f07f16a50e0","_type":"span","marks":[],"text":"Go to bed at the same time each day"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"3e327e6cc907","_type":"block","children":[{"_key":"f305d6b6d9eb0","_type":"span","marks":[],"text":"Avoid exercise before bed"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"20e592706620","_type":"block","children":[{"_key":"2a68262df64d0","_type":"span","marks":[],"text":"Make the bedroom as restful an environment as possible"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"979019a0383f","_type":"block","children":[{"_key":"6bea81ed017a0","_type":"span","marks":[],"text":"Avoid screentime or other stimulating activities just before bed"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"7f707b5d76e1","_type":"block","children":[{"_key":"f90bbacca5290","_type":"span","marks":[],"text":"Avoid caffeine and other stimulants in the evening"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6d138ce66aaf","_type":"block","children":[{"_key":"7e5722507d420","_type":"span","marks":[],"text":"Try a warm bath or shower two hours before bed to regulate your body temperature for sleep"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"732c5b82eed9","_type":"block","children":[{"_key":"051f5bd787570","_type":"span","marks":[],"text":"Avoid a nap in the evening"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"9b25598eed8b","_type":"block","children":[{"_key":"a0989ebcf1350","_type":"span","marks":[],"text":"If you can’t sleep, get up and do something quiet in another room."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"e16b716d4d2d","_type":"block","children":[{"_key":"c4444ab7a4250","_type":"span","marks":[],"text":"Quick naps can improve your alertness and help in decision-making, creativity and sensory perception. Short naps, such as 20 minutes, are less likely to disrupt your sleep at night."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"7a65add50199","_type":"block","children":[{"_key":"3e95dffc35e9","_type":"span","marks":[],"text":"Sleep"}],"markDefs":[],"style":"normal"}]},{"_key":"53c349786f11","_type":"faq","answer":[{"_key":"8cff2cdf45d1","_type":"block","children":[{"_key":"e2563177a7e40","_type":"span","marks":[],"text":"Some parents find themselves snacking on convenience food. We know that setting realistic goals helps. Healthy, home-cooked food for every meal may not be an achievable goal so set goals for your family that are manageable and allow for something easier, such as eggs on toast or toasted sandwiches, on difficult days."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"f70e86041210","_type":"block","children":[{"_key":"a3688b12848b","_type":"span","marks":[],"text":"Eating"}],"markDefs":[],"style":"normal"}]},{"_key":"60632704539c","_type":"faq","answer":[{"_key":"ebf7dbb657b8","_type":"block","children":[{"_key":"2d4fd5d809920","_type":"span","marks":[],"text":"For some people, regular physical exercise is highly beneficial. We know that it can increase serotonin levels - a hormone that contributes to general happiness and wellbeing. We also know that getting out of the house into fresh air and sunshine can lift mood and boost vitamin D."}],"markDefs":[],"style":"normal"},{"_key":"57fa70d82e76","_type":"block","children":[{"_key":"07b133ecbcca0","_type":"span","marks":[],"text":"However, setting achievable goals is important. These goals depend on personal circumstances, previous exercise history and physical recovery from birth."}],"markDefs":[],"style":"normal"},{"_key":"b73d613cb4c2","_type":"block","children":[{"_key":"e4d345e507600","_type":"span","marks":[],"text":"It can be helpful to schedule in exercise time. When your baby is small, this could be as simple as aiming for a short walk in the morning with the baby in the pram.\n"}],"markDefs":[],"style":"normal"},{"_key":"68b1f82210fa","_type":"block","children":[{"_key":"c3d0287d70200","_type":"span","marks":[],"text":"For some mums, childbirth impacts on pelvic floor function. Physiotherapists can help with assessment, treatment and strengthening exercises if this is an issue. If you have any concerns about your physical recovery, it is important to consult a doctor before you undertake any strenuous exercise after birth."}],"markDefs":[],"style":"normal"},{"_key":"b462bb8e8b9e","_type":"block","children":[{"_key":"954437711ace0","_type":"span","marks":[],"text":"Exercise may also mean something gentler to some people, such as breathing exercises, meditation or a yoga class. Some people find these beneficial."}],"markDefs":[],"style":"normal"},{"_key":"065f1477f1ac","_type":"block","children":[{"_key":"ce54fc054faf0","_type":"span","marks":[],"text":"Many websites and phone apps provide short guided meditations or relaxation exercises, some specifically for new parents."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"176a1d21f62c","_type":"block","children":[{"_key":"d612ed72f8cb","_type":"span","marks":[],"text":"Exercise and getting outdoors"}],"markDefs":[],"style":"normal"}]},{"_key":"e1ad1a4b940c","_type":"faq","answer":[{"_key":"01c7bb978397","_type":"block","children":[{"_key":"df28c6638ab70","_type":"span","marks":[],"text":"Being at home with a baby after years of being in a busy workplace can be an isolating experience for some parents. New and existing social networks can help you feel connected to other adults."}],"markDefs":[],"style":"normal"},{"_key":"6188e2cf7e28","_type":"block","children":[{"_key":"2d53049ae4860","_type":"span","marks":[],"text":"New mothers’ groups and playgroups are one avenue. Others include free activities, such as story time at the local library, while other people seek connection through online groups, such as supportive Facebook pages."}],"markDefs":[],"style":"normal"},{"_key":"9ba749dc6df1","_type":"block","children":[{"_key":"6b51824391920","_type":"span","marks":[],"text":"If you are struggling with postnatal mental health issues, there might be a supported playgroup you may be able to attend in your area. These are often run by a health worker or social worker and attended by other parents who have been struggling."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"d58ff8ad22a1","_type":"block","children":[{"_key":"cfbdd6eb1bf80","_type":"span","marks":[],"text":"Social network"}],"markDefs":[],"style":"normal"}]},{"_key":"8a3ae7590dcd","_type":"faq","answer":[{"_key":"c4d3211f9ca7","_type":"block","children":[{"_key":"086fa755fef90","_type":"span","marks":[],"text":"Time out means different things to everyone. But in general, it is important that parents who are primary carers have a break from the caring role at times. We speak to many parents who experience barriers to this. Sometimes the barrier is a time constraint, sometimes it is driven by a parent feeling guilty or feeling like they shouldn’t need time out from their family."}],"markDefs":[],"style":"normal"},{"_key":"6e22834d258f","_type":"block","children":[{"_key":"a012a00aefc60","_type":"span","marks":[],"text":"Some families find the best way to create time out is to structure it i.e. a set time or activity each week for the primary carer. The additional benefit is that the other parent or carer gets one-on-one time with the baby or child, which can also help with their bonding and confidence. Generally, a parent needing time to themselves gets most benefit if the rest of the family is out of the house, or if the parent can go out themselves.\n"}],"markDefs":[],"style":"normal"},{"_key":"b7990a68d0da","_type":"block","children":[{"_key":"053a0021b20a0","_type":"span","marks":[],"text":"Some ideas for nurturing time out are:"}],"markDefs":[],"style":"normal"},{"_key":"56ba9b987f54","_type":"block","children":[{"_key":"64c70fa975640","_type":"span","marks":[],"text":"A class or activity outside the home"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8bcc751f8c62","_type":"block","children":[{"_key":"aa4760525cad0","_type":"span","marks":[],"text":"Engaging in a hobby/craft that is enjoyable"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"7731aa4331e3","_type":"block","children":[{"_key":"360ea11afa620","_type":"span","marks":[],"text":"Taking a relaxing bath"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"235b3796281e","_type":"block","children":[{"_key":"fd454c6b5eb40","_type":"span","marks":[],"text":"Going for a walk"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1cc20204f970","_type":"block","children":[{"_key":"f96d16bcdf5f0","_type":"span","marks":[],"text":"Going shopping"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"cb1663bd9f79","_type":"block","children":[{"_key":"4909c02fc3b10","_type":"span","marks":[],"text":"Listening to music"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1b0103c0016f","_type":"block","children":[{"_key":"bcfbf4eaf37c0","_type":"span","marks":[],"text":"Reading a book/magazine"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"bd98f5d98f8b","_type":"block","children":[{"_key":"e02c1d556e0d0","_type":"span","marks":[],"text":"Watching a movie"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"a209cb3d4bac","_type":"block","children":[{"_key":"5cfb45060b4d","_type":"span","marks":[],"text":"Time out"}],"markDefs":[],"style":"normal"}]},{"_key":"fc0cd9abb7f7","_type":"faq","answer":[{"_key":"83a04d5277f8","_type":"block","children":[{"_key":"4a195952340b0","_type":"span","marks":[],"text":"For parents, recognising that you are struggling is the first step. For some, this may manifest as obvious symptoms of anxiety, depression or other issues such as obsessive compulsive disorder. For others, it may be more subtle, just a sense of not quite coping, feeling low in energy or not feeling yourself."}],"markDefs":[],"style":"normal"},{"_key":"ba5c7a6a6d93","_type":"block","children":[{"_key":"9841339a985a0","_type":"span","marks":[],"text":"Callers to the helpline often comment on their relief at being able to talk about what is on their mind. For some people, it is helpful to talk to family or friends. But often, for varied reasons, this is not helpful or possible."}],"markDefs":[],"style":"normal"},{"_key":"791773a70081","_type":"block","children":[{"_key":"8974e71dfbbb0","_type":"span","marks":[],"text":"Discussing your concerns with a mental health professional or a helpline such as PANDA is a good option in these cases. It is helpful, if possible, to build a positive relationship with a local doctor. New parents with babies often visit their doctor for the baby’s sake but we encourage callers to connect for their own sake too. Doctors are often the first point of professional contact for mental health concerns."}],"markDefs":[],"style":"normal"},{"_key":"f60234fafa5f","_type":"block","children":[{"_key":"2ac171c3e4020","_type":"span","marks":[],"text":"Self-care is partly about reaching out to others when we need it. There are other options for professional support beyond a doctor – facilitated playgroups, psychologists and counsellors – that your doctor or PANDA can help you access."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"f9a7f93091c8","_type":"block","children":[{"_key":"2751bf6aec65","_type":"span","marks":[],"text":"Mental health / professional support"}],"markDefs":[],"style":"normal"}]}]},{"_key":"e6dd3b47399d","_type":"checklist","field":"content"},{"_key":"670729d1b46d","_type":"fileCollection","files":[{"_key":"c222e18d51a7","_type":"download","background":{"title":"brightTeal20","value":"#E1F9F7"},"cta":"Download PDF","file":{"_type":"file","asset":{"_ref":"file-521b1dd9bb1a75772cd48611e6017e18d67d6bbb-pdf","_type":"reference"}},"title":"Wellbeing and self care factsheet"}]}],"relatedArticles":[{"_key":"587f6b60ce6a","_ref":"3dd5d15a-dcef-45b9-8e91-c6dab35b5c2f","_type":"reference"},{"_key":"8d78bc173209","_ref":"9b76e69e-6f98-4dcc-afba-4d1c93912f37","_type":"reference"},{"_key":"9944eb31b1a5","_ref":"310776fc-166b-416c-8958-8fbbf1b695b2","_type":"reference"}],"seo":{"_type":"seo","metaDescription":"Stress, interrupted sleep and 24-hour demands can take their toll. 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For others, it can feel easy compared to looking after a baby full time."}],"markDefs":[],"style":"normal"},{"_key":"f29a6b9885a7","_type":"block","children":[{"_key":"1f39a4c023b50","_type":"span","marks":[],"text":"It is completely normal if you find yourself having to adjust to what it is like to juggle parenting and work at the same time or adapting to having to work part time hours."}],"markDefs":[],"style":"normal"},{"_key":"e12eb51c27bd","_type":"block","children":[{"_key":"31aadbf7fb5b0","_type":"span","marks":[],"text":"If you have experienced perinatal mental health issues, the adjustment to being a working parent may take a little more time. It’s important to be mindful of this and be patient with yourself. It’s also important that you create time for the things that make you feel better. "}],"markDefs":[],"style":"normal"}],"datePublished":"2022-02-14","header":{"_type":"pageHeader","background":{"title":"peach80","value":"#FFD29D"},"headline":"Balancing work and wellbeing as a new parent","image":{"_type":"imageWithAlt","asset":{"_ref":"image-16af03036b24ed32ccc3e738e2225b6e1f8fa02c-2500x1668-jpg","_type":"reference"}},"text":[{"_key":"6bf6f231149e","_type":"block","children":[{"_key":"f6fb9a8e76b20","_type":"span","marks":[],"text":"Returning to work after parental leave can be challenging, especially if you have experienced perinatal mental health issues. There are a range of strategies you can manage your mental health and ease the transition."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"af992e1bf042","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"540cbee799f7","_type":"faq","answer":[{"_key":"87f6f08790b0","_type":"block","children":[{"_key":"333412182dc70","_type":"span","marks":[],"text":"If you are returning to work after perinatal mental health challenges, consider what you might tell work mates about your experience in advance. If you do tell your story, be prepared for differing reactions from peers or colleagues. It is up to you what information you want to share but you should never be ashamed of your story, you may be surprised how many others can relate. Workplace parents’ groups can be a good place to start."}],"markDefs":[],"style":"normal"},{"_key":"afcfa17839bf","_type":"block","children":[{"_key":"367f46a88965","_type":"span","marks":[],"text":"You can:"}],"markDefs":[],"style":"normal"},{"_key":"431f8816b92b","_type":"block","children":[{"_key":"08aacb073ed0","_type":"span","marks":[],"text":"Discuss your return with someone who understands what you’ve experienced and can provide guidance - this could be your partner, a family member, a trusted health professional or PANDA’s National Helpline."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"71b71c911fce","_type":"block","children":[{"_key":"e0a53ae3411d0","_type":"span","marks":[],"text":"Make an appointment with your GP to discuss your concerns and if needed they’ll be able to guide you towards other support services that can help."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"b769d2850c55","_type":"block","children":[{"_key":"3097befdc5160","_type":"span","marks":[],"text":"Be aware of mental health support networks available in your workplace, or other support provided by your employer. 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Enquire if there is a private place for you to do this or if you can take breaks to feed your baby if you are working from home."}],"markDefs":[],"style":"normal"},{"_key":"120361239ec3","_type":"block","children":[{"_key":"3ac97c19fb9c","_type":"span","marks":[],"text":"You can visit the "},{"_key":"54785d959c2a","_type":"span","marks":["2fe0bfe4c4c0"],"text":"Australian Breastfeeding Association"},{"_key":"766588521b03","_type":"span","marks":[],"text":" who outlines your legal rights on breastfeeding in the workplace and your employers obligations."}],"markDefs":[{"_key":"2fe0bfe4c4c0","_type":"link","blank":true,"linkType":"external","url":"https://www.breastfeeding.asn.au/workplace/mothers/FAQs"}],"style":"normal"},{"_key":"0817b40e3bde","_type":"block","children":[{"_key":"e1a50b7ebe180","_type":"span","marks":[],"text":"You may be bottle feeding your baby and concerned they will not take a bottle from another person. Ensure you start practising well before you start work so baby is comfortable feeding off someone else."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"9ccbf73be536","_type":"block","children":[{"_key":"1b9e6f3e5918","_type":"span","marks":[],"text":"Feeding your baby"}],"markDefs":[],"style":"normal"}]},{"_key":"4f857c3e2ac7","_type":"faq","answer":[{"_key":"5e176809bbf8","_type":"block","children":[{"_key":"6cb72645c1400","_type":"span","marks":[],"text":"Try not to put too much pressure on yourself in the short term. No one will expect you to be at your peak as soon as you return from leave – whether you’ve exerience mental health challenges or not."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"dc2679bf8a79","_type":"block","children":[{"_key":"d4a33eec70a9","_type":"span","marks":[],"text":"Managing expectations"}],"markDefs":[],"style":"normal"}]},{"_key":"0c1fbe5a2ff6","_type":"faq","answer":[{"_key":"42aae5394e44","_type":"block","children":[{"_key":"777fc332efb9","_type":"span","marks":[],"text":"Sometimes, even after lots of planning, you can still encounter issues in your workplace. These can be about parental leave, flexibility and negotiating part time hours. Most organisations are family friendly but unfortunately some parents still experience difficulty in this area. If needed, bodies like Fair Work Australia can provide advice on workplace issues. "}],"markDefs":[],"style":"normal"},{"_key":"76a4fb078900","_type":"block","children":[{"_key":"482eafc25650","_type":"span","marks":[],"text":"Federal workplace laws also give parents some protection, and many employers offer external counselling support. 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Sometimes symptoms of postnatal anxiety and depression can develop when the shock of unmet expectations or adjusting to your new reality feels overwhelming and stressful."}],"markDefs":[],"style":"normal"},{"_key":"5297a825cbda","_type":"block","children":[{"_key":"685c46b2f85c0","_type":"span","marks":[],"text":"In the early days and weeks of life with a new baby, parents need to learn new skills including nappy changing, breast or bottle feeding, and “settling” a crying baby, all while being sleep deprived."}],"markDefs":[],"style":"normal"},{"_key":"6045e45c7cf9","_type":"block","children":[{"_key":"10e081e0ea940","_type":"span","marks":[],"text":"Birth mums are recovering from labour, childbirth and/or caesarean delivery. Primary carer parents find they need to re-orient their lives around their baby, at least in the short term. 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But the reality is often very different."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"a1bb6d6f77d1","_type":"checklist","field":"content"},{"_key":"f3ac0d39d753","_type":"freeText","text":[{"_key":"f9112c07ffeb","_type":"block","children":[{"_key":"4039cca6b569","_type":"span","marks":[],"text":"Myths about bonding with your baby"}],"markDefs":[],"style":"h4"},{"_key":"8a6e33ef0ca2","_type":"block","children":[{"_key":"43d3f5a7e389","_type":"span","marks":[],"text":"One of the most common myths about parenting is that mothers will bond with their baby instantly and naturally. At PANDA we even hear many women tell us that while they were pregnant they heard that this could happen, but they never thought it might be a problem for them."}],"markDefs":[],"style":"normal"},{"_key":"8dec19ef6a8e","_type":"block","children":[{"_key":"e5a5e2024f82","_type":"span","marks":[],"text":"The truth is, your baby is a little person that you need to get to know and form a relationship with, just like anyone else. This can take time.Sometimes new mums who are overwhelmed and exhausted are disappointed that they’re not having that ‘wow’ moment they have anticipated for so long."}],"markDefs":[],"style":"normal"},{"_key":"79139b9fd1a1","_type":"block","children":[{"_key":"a98eeafd4e3a","_type":"span","marks":[],"text":"We know some women also develop difficult feelings if they believe their partners are bonding more quickly with their baby. This can include guilt for not feeling more strongly about the little one, resentment towards the partner, or sadness that they are not feeling something they thought they would."}],"markDefs":[],"style":"normal"},{"_key":"71755fb1ba31","_type":"block","children":[{"_key":"3e556a52512f","_type":"span","marks":[],"text":"Many new mums and dads come to parenting focussing strongly on the first few weeks, expecting everything to happen at once. It’s important to remember feelings of love and strong bonding with the baby can sometimes take time to develop. And that the baby’s well-being will not be negatively impacted if it does take time."}],"markDefs":[],"style":"normal"},{"_key":"777ea67a967c","_type":"button","link":{"_type":"link","document":{"_ref":"3dd5d15a-dcef-45b9-8e91-c6dab35b5c2f","_type":"reference"},"linkType":"internal"},"style":"arrow","text":"Connecting with your baby"},{"_key":"d45a24b9d5ae","_type":"block","children":[{"_key":"3195484d974f","_type":"span","marks":[],"text":"Understanding myths"}],"markDefs":[],"style":"h4"},{"_key":"3abd324b0259","_type":"block","children":[{"_key":"15b79b697536","_type":"span","marks":[],"text":"As a new parent, it’s important to understand your own definition of what a ‘good enough’ parent looks like. Being aware that you might have had ideas and expectations of how you would be as a parent, and understanding why, can help you make sense of your reactions if things don’t turn out how you expected."}],"markDefs":[],"style":"normal"},{"_key":"56b3278784ec","_type":"block","children":[{"_key":"0f606944e130","_type":"span","marks":[],"text":"In the same way, if you can understand that many of the beliefs you held before becoming a parent are actually myths, it can help prevent those misconceptions from negatively affecting your views of yourself as a new mum or dad."}],"markDefs":[],"style":"normal"},{"_key":"50c82e362d44","_type":"block","children":[{"_key":"9148a3978e21","_type":"span","marks":[],"text":"If the gap between your expectations and the reality of parenthood is negatively affecting your emotional and mental wellbeing and impacting your day-to-day functioning, then it’s time to seek help from PANDA or a trusted health professional."}],"markDefs":[],"style":"normal"}]},{"_key":"1307d860ffee","_type":"storyCollection","eyebrow":"Stories","population":"latest"},{"_key":"cb656f5e47b9","_type":"helpLine","field":"content"}],"relatedArticles":[{"_key":"c8b9488c95ef","_ref":"ea5008f7-a47e-4676-9ae0-c723bfd48898","_type":"reference"},{"_key":"6452fbc343d9","_ref":"e3e4eb2d-29b8-4375-982d-1acc2d22b0c2","_type":"reference"},{"_key":"5be2fdeaca46","_ref":"2a4aafec-f1b8-4512-9fb4-6be7db402658","_type":"reference"}],"seo":{"_type":"seo","metaDescription":"Becoming a parent is seen as a joyful and natural life event. 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There are lots of different ways to host a fundraising event, from hosting get-together with friends/family/parent groups/work colleagues, organising a marathon, walkathon or pram walk, or even host a movie night at your local cinema."}],"markDefs":[],"style":"normal"},{"_key":"54c456798808","_type":"block","children":[{"_key":"fd645c8f32aa0","_type":"span","marks":[],"text":"Research and development"}],"markDefs":[],"style":"h5"},{"_key":"10ab20d48464","_type":"block","children":[{"_key":"d1402c4b8b1e0","_type":"span","marks":[],"text":"PANDA partners with other perinatal and mental health services, and researchers. We are committed to sharing our knowledge about the lived experience and contributing to the evidence. 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Short naps, such as 20 minutes, are less likely to disrupt your sleep at night."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"7a65add50199","_type":"block","children":[{"_key":"3e95dffc35e9","_type":"span","marks":[],"text":"Sleep"}],"markDefs":[],"style":"normal"}]},{"_key":"53c349786f11","_type":"faq","answer":[{"_key":"8cff2cdf45d1","_type":"block","children":[{"_key":"e2563177a7e40","_type":"span","marks":[],"text":"Some parents find themselves snacking on convenience food. We know that setting realistic goals helps. Healthy, home-cooked food for every meal may not be an achievable goal so set goals for your family that are manageable and allow for something easier, such as eggs on toast or toasted sandwiches, on difficult days."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"f70e86041210","_type":"block","children":[{"_key":"a3688b12848b","_type":"span","marks":[],"text":"Eating"}],"markDefs":[],"style":"normal"}]},{"_key":"60632704539c","_type":"faq","answer":[{"_key":"ebf7dbb657b8","_type":"block","children":[{"_key":"2d4fd5d809920","_type":"span","marks":[],"text":"For some people, regular physical exercise is highly beneficial. We know that it can increase serotonin levels - a hormone that contributes to general happiness and wellbeing. We also know that getting out of the house into fresh air and sunshine can lift mood and boost vitamin D."}],"markDefs":[],"style":"normal"},{"_key":"57fa70d82e76","_type":"block","children":[{"_key":"07b133ecbcca0","_type":"span","marks":[],"text":"However, setting achievable goals is important. These goals depend on personal circumstances, previous exercise history and physical recovery from birth."}],"markDefs":[],"style":"normal"},{"_key":"b73d613cb4c2","_type":"block","children":[{"_key":"e4d345e507600","_type":"span","marks":[],"text":"It can be helpful to schedule in exercise time. When your baby is small, this could be as simple as aiming for a short walk in the morning with the baby in the pram.\n"}],"markDefs":[],"style":"normal"},{"_key":"68b1f82210fa","_type":"block","children":[{"_key":"c3d0287d70200","_type":"span","marks":[],"text":"For some mums, childbirth impacts on pelvic floor function. Physiotherapists can help with assessment, treatment and strengthening exercises if this is an issue. If you have any concerns about your physical recovery, it is important to consult a doctor before you undertake any strenuous exercise after birth."}],"markDefs":[],"style":"normal"},{"_key":"b462bb8e8b9e","_type":"block","children":[{"_key":"954437711ace0","_type":"span","marks":[],"text":"Exercise may also mean something gentler to some people, such as breathing exercises, meditation or a yoga class. Some people find these beneficial."}],"markDefs":[],"style":"normal"},{"_key":"065f1477f1ac","_type":"block","children":[{"_key":"ce54fc054faf0","_type":"span","marks":[],"text":"Many websites and phone apps provide short guided meditations or relaxation exercises, some specifically for new parents."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"176a1d21f62c","_type":"block","children":[{"_key":"d612ed72f8cb","_type":"span","marks":[],"text":"Exercise and getting outdoors"}],"markDefs":[],"style":"normal"}]},{"_key":"e1ad1a4b940c","_type":"faq","answer":[{"_key":"01c7bb978397","_type":"block","children":[{"_key":"df28c6638ab70","_type":"span","marks":[],"text":"Being at home with a baby after years of being in a busy workplace can be an isolating experience for some parents. New and existing social networks can help you feel connected to other adults."}],"markDefs":[],"style":"normal"},{"_key":"6188e2cf7e28","_type":"block","children":[{"_key":"2d53049ae4860","_type":"span","marks":[],"text":"New mothers’ groups and playgroups are one avenue. Others include free activities, such as story time at the local library, while other people seek connection through online groups, such as supportive Facebook pages."}],"markDefs":[],"style":"normal"},{"_key":"9ba749dc6df1","_type":"block","children":[{"_key":"6b51824391920","_type":"span","marks":[],"text":"If you are struggling with postnatal mental health issues, there might be a supported playgroup you may be able to attend in your area. These are often run by a health worker or social worker and attended by other parents who have been struggling."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"d58ff8ad22a1","_type":"block","children":[{"_key":"cfbdd6eb1bf80","_type":"span","marks":[],"text":"Social network"}],"markDefs":[],"style":"normal"}]},{"_key":"8a3ae7590dcd","_type":"faq","answer":[{"_key":"c4d3211f9ca7","_type":"block","children":[{"_key":"086fa755fef90","_type":"span","marks":[],"text":"Time out means different things to everyone. But in general, it is important that parents who are primary carers have a break from the caring role at times. We speak to many parents who experience barriers to this. Sometimes the barrier is a time constraint, sometimes it is driven by a parent feeling guilty or feeling like they shouldn’t need time out from their family."}],"markDefs":[],"style":"normal"},{"_key":"6e22834d258f","_type":"block","children":[{"_key":"a012a00aefc60","_type":"span","marks":[],"text":"Some families find the best way to create time out is to structure it i.e. a set time or activity each week for the primary carer. The additional benefit is that the other parent or carer gets one-on-one time with the baby or child, which can also help with their bonding and confidence. Generally, a parent needing time to themselves gets most benefit if the rest of the family is out of the house, or if the parent can go out themselves.\n"}],"markDefs":[],"style":"normal"},{"_key":"b7990a68d0da","_type":"block","children":[{"_key":"053a0021b20a0","_type":"span","marks":[],"text":"Some ideas for nurturing time out are:"}],"markDefs":[],"style":"normal"},{"_key":"56ba9b987f54","_type":"block","children":[{"_key":"64c70fa975640","_type":"span","marks":[],"text":"A class or activity outside the home"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8bcc751f8c62","_type":"block","children":[{"_key":"aa4760525cad0","_type":"span","marks":[],"text":"Engaging in a hobby/craft that is enjoyable"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"7731aa4331e3","_type":"block","children":[{"_key":"360ea11afa620","_type":"span","marks":[],"text":"Taking a relaxing bath"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"235b3796281e","_type":"block","children":[{"_key":"fd454c6b5eb40","_type":"span","marks":[],"text":"Going for a walk"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1cc20204f970","_type":"block","children":[{"_key":"f96d16bcdf5f0","_type":"span","marks":[],"text":"Going shopping"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"cb1663bd9f79","_type":"block","children":[{"_key":"4909c02fc3b10","_type":"span","marks":[],"text":"Listening to music"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1b0103c0016f","_type":"block","children":[{"_key":"bcfbf4eaf37c0","_type":"span","marks":[],"text":"Reading a book/magazine"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"bd98f5d98f8b","_type":"block","children":[{"_key":"e02c1d556e0d0","_type":"span","marks":[],"text":"Watching a movie"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"a209cb3d4bac","_type":"block","children":[{"_key":"5cfb45060b4d","_type":"span","marks":[],"text":"Time out"}],"markDefs":[],"style":"normal"}]},{"_key":"fc0cd9abb7f7","_type":"faq","answer":[{"_key":"83a04d5277f8","_type":"block","children":[{"_key":"4a195952340b0","_type":"span","marks":[],"text":"For parents, recognising that you are struggling is the first step. For some, this may manifest as obvious symptoms of anxiety, depression or other issues such as obsessive compulsive disorder. For others, it may be more subtle, just a sense of not quite coping, feeling low in energy or not feeling yourself."}],"markDefs":[],"style":"normal"},{"_key":"ba5c7a6a6d93","_type":"block","children":[{"_key":"9841339a985a0","_type":"span","marks":[],"text":"Callers to the helpline often comment on their relief at being able to talk about what is on their mind. For some people, it is helpful to talk to family or friends. But often, for varied reasons, this is not helpful or possible."}],"markDefs":[],"style":"normal"},{"_key":"791773a70081","_type":"block","children":[{"_key":"8974e71dfbbb0","_type":"span","marks":[],"text":"Discussing your concerns with a mental health professional or a helpline such as PANDA is a good option in these cases. It is helpful, if possible, to build a positive relationship with a local doctor. New parents with babies often visit their doctor for the baby’s sake but we encourage callers to connect for their own sake too. Doctors are often the first point of professional contact for mental health concerns."}],"markDefs":[],"style":"normal"},{"_key":"f60234fafa5f","_type":"block","children":[{"_key":"2ac171c3e4020","_type":"span","marks":[],"text":"Self-care is partly about reaching out to others when we need it. There are other options for professional support beyond a doctor – facilitated playgroups, psychologists and counsellors – that your doctor or PANDA can help you access."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"f9a7f93091c8","_type":"block","children":[{"_key":"2751bf6aec65","_type":"span","marks":[],"text":"Mental health / professional support"}],"markDefs":[],"style":"normal"}]}]},{"_key":"e6dd3b47399d","_type":"checklist","field":"content"},{"_key":"670729d1b46d","_type":"fileCollection","files":[{"_key":"c222e18d51a7","_type":"download","background":{"title":"brightTeal20","value":"#E1F9F7"},"cta":"Download PDF","file":{"_type":"file","asset":{"_ref":"file-521b1dd9bb1a75772cd48611e6017e18d67d6bbb-pdf","_type":"reference"}},"title":"Wellbeing and self care factsheet"}]}],"relatedArticles":[{"_key":"587f6b60ce6a","_ref":"3dd5d15a-dcef-45b9-8e91-c6dab35b5c2f","_type":"reference"},{"_key":"8d78bc173209","_ref":"9b76e69e-6f98-4dcc-afba-4d1c93912f37","_type":"reference"},{"_key":"9944eb31b1a5","_ref":"310776fc-166b-416c-8958-8fbbf1b695b2","_type":"reference"}],"seo":{"_type":"seo","metaDescription":"Stress, interrupted sleep and 24-hour demands can take their toll. 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It was something I had been waiting for and imaginingas long as I could remember."}],"markDefs":[],"style":"normal"},{"_key":"fb00c30fe800","_type":"block","children":[{"_key":"23161afdb75d0","_type":"span","marks":[],"text":"I loved being pregnant. There were difficult moments, but overall I just felt so much excitement and couldn’t wait to meet our beautiful baby. Things started to go downhill when I went into labour... the whole experience was really traumatic and I felt that my wishes and concerns were brushed aside. "}],"markDefs":[],"style":"normal"},{"_key":"5afa029592e1","_type":"block","children":[{"_key":"2bab6183bea8","_type":"span","marks":[],"text":"Our little boy wanted to make a spectacular entrance by coming out face-first, which was putting a lot of pressure on his neck and causing a huge amount of stress for both myself and him. We were minutes away from an emergency caesarean when my Obstetrician assisted with a ventouse and I was able to safely deliver him naturally."}],"markDefs":[],"style":"normal"},{"_key":"3ac051635fe9","_type":"block","children":[{"_key":"c3ed4ddb5c3d0","_type":"span","marks":[],"text":"My son Isaac was placed on my chest and I expected to feel a rush of positive emotion; “overwhelming love” as it had so often been described to me, but I felt nothing but fear. This fear intensified over the following days. I would stare at Isaac as he slept, trying to summon any positive feeling. I couldn’t sleep although I was beyond exhausted. I couldn’t eat. I could barely breathe. I tried to explain how I was feeling, but I just couldn’t find the words. "}],"markDefs":[],"style":"normal"},{"_key":"f9ae224412ea","_type":"block","children":[{"_key":"1ebc03caf6a8","_type":"span","marks":[],"text":"We arrived home and nothing changed. I felt sick constantly, I dreaded breastfeeding, I dreaded everything to do with my precious baby. I convinced myself that I was the worst mother in the world, he deserved so much better – I didn’t want to be a Mum at all anymore."}],"markDefs":[],"style":"normal"},{"_key":"47e2b92ae079","_type":"block","children":[{"_key":"c773550100210","_type":"span","marks":[],"text":"Three weeks passed and I felt absolutely no different. All I did was cry. I wanted my husband by my side 24 hours a day or I would have a complete meltdown. When he went back to work my Mum was with me as much as she could be as I just couldn’t cope. I was perfectly able to meet Isaac’s physical needs. Breastfeeding was going well, he was gaining weight, was fairly settled and was overall a content baby boy. I didn’t even know what I was anxious about. "}],"markDefs":[],"style":"normal"},{"_key":"ecc6bd494c5b","_type":"block","children":[{"_key":"70dc1326c296","_type":"span","marks":[],"text":"People would say how well I was doing and I would have no idea how to respond. I didn’t want to see anyone. I felt so guilty, as I knew people wanted to meet Isaac but if anyone came over I would have a panic attack as soon as they left. Nothing made me happy. I think the biggest problem for me was the expectations I had in my mind about how I would feel. I expected to feel joy, but all I felt like in those first weeks was regret, guilt, (oh the overwhelming guilt), fear, and the most deep depression. I saw no light at the end of the tunnel and all I could do was cry."}],"markDefs":[],"style":"normal"},{"_key":"7605bdd35e9f","_type":"block","children":[{"_key":"22afd8a5dd160","_type":"span","marks":[],"text":"I convinced myself it was just baby blues, and that I would get over it after 6 weeks when my hormones settled (as was constantly drummed into me by some medical professionals). My sister ended up speaking to my obstetrician on my behalf who assured her that no, it most definitely was not baby blues and that I needed some help and support right away. She did a referral for me to go to a Mother Baby Unit where I would be under the care of a psychiatrist, a psychologist and a team of midwives and nurses. "}],"markDefs":[],"style":"normal"},{"_key":"3db0be603eac","_type":"block","children":[{"_key":"165e12adab50","_type":"span","marks":[],"text":"This all seemed so over the top to me at the time. I felt like an absolute failure and like I was being ridiculous. As someone who has always talked about mental health issues openly, as I have struggled with anxiety my entire life; I am admitting right now that I felt shame."}],"markDefs":[],"style":"normal"},{"_key":"26663c0c38a7","_type":"block","children":[{"_key":"d2b45be84fae0","_type":"span","marks":[],"text":"I believed I had no right to be feeling the way I felt. I had a beautiful, healthy son; a loving husband, supportive and wonderful families – what was wrong with me that I felt so unhappy? I was admitted to the Mother Baby Unit when Isaac was three and a half weeks old. I was diagnosed with severe postnatal depression and anxiety by my psychiatrist, and also developed agoraphobia (a fear of being in a public situation where I might have a panic attack, basically making me terrified to leave my house, and then, scared to leave the hospital) along with PTSD due to the physical and emotional trauma of my labour."}],"markDefs":[],"style":"normal"},{"_key":"6edeaf485332","_type":"imageWithCaption","asset":{"_ref":"image-62dad5813883441809ae5549cc93213a22e73691-750x1334-jpg","_type":"reference"}},{"_key":"af046166a807","_type":"block","children":[{"_key":"f7534f31d3e90","_type":"span","marks":[],"text":"Over the next few weeks, I hadto stop breastfeeding due to needing a lot of medication tweaking and this was incredibly painful both physically and emotionally. I hated breastfeeding due to the state of my mental health, but physically, it was going well. The guilt I felt about this caused an even deeper depression. I was started on a new antidepressant, as well as something to try to help with my crippling anxiety. I came to realise that I was terrified to see people I knew in the state I was in. "}],"markDefs":[],"style":"normal"},{"_key":"a9409622e502","_type":"block","children":[{"_key":"fba50139a19a","_type":"span","marks":[],"text":"Sure, I am open about my mental health and postnatal depression is no different, but it was just so clear that I wasn't coping. I  wasn't wearing makeup, I was wearing the most daggy clothes I owned, I was always as white as a ghost, I could barely keep a conversation going and I was just so tired. I would go outside and see people living their normal lives. Talking on their phones, dressed in work attire - and then there was me. Lost. "}],"markDefs":[],"style":"normal"},{"_key":"bde04a35270f","_type":"quote","quote":"I literally had no idea who I was anymore."},{"_key":"4c99828d0bcb","_type":"block","children":[{"_key":"93abe611d099","_type":"span","marks":[],"text":" This new identity had crept up so suddenly and I couldn't adjust. I was used to being in the workforce, chatting with my colleagues all day, getting work done, coming home and relaxing with my husband - and now, I was a dishevelled, depressed, anxious wreck who was responsible for keeping a tiny human alive. Quite honestly, I just wanted to go back. As much as I knew I did love Isaac, I just couldn't imagine ever feeling \"normal\" again, and that terrified me beyond belief."}],"markDefs":[],"style":"normal"},{"_key":"f72fe67b11b4","_type":"block","children":[{"_key":"ec7e305748f30","_type":"span","marks":[],"text":"I stayed at the Mother Baby Unit for 6 weeks, and continued seeing my psychiatrist and a psychologist for twelve months following that. Thanks to the right medication, therapy and a lot of support from medical professionals and my family, I am a much healthier, happier Mum who can finally say I enjoy motherhood (mostly!). I never imagined postnatal depression would happen to me, it truly hit me so hard and so fast and I hate to think where I would be if I didn’t seek help as soon as I did.\n\nI really hope that by sharing this story; the story of my struggle and the story of my eventual triumph, I might help someone else seek help and know they are not alone. There are lots of ways to be a good Mum, and making sure you are as happy and healthy as possible is just so important. I love my little boy more than I ever thought possible. "}],"markDefs":[],"style":"normal"},{"_key":"3eb2de6bfd46","_type":"block","children":[{"_key":"c4c13570cf33","_type":"span","marks":[],"text":"Motherhood and battling postnatal depression has not been anything like I expected, but I am heading in the right direction and I truly want to be the best Mum I can possibly be. I won't let postnatal depression define me, "},{"_key":"94163e73fc20","_type":"span","marks":["em","strong"],"text":"it is something I had, not something I am. "}],"markDefs":[],"style":"normal"},{"_key":"6df479985644","_type":"quote","quote":"My baby boy is loved, cherished and well cared for – and I am able to do all these things so much better thanks to the help I received."},{"_key":"25fe2d2d71d5","_type":"block","children":[{"_key":"88f27df562d6","_type":"span","marks":[],"text":" Please don’t hesitate to seek help if you are struggling; the more quickly you talk to someone about how you’re feeling, the more quickly you will be able to get on track to enjoying your parenting journey; which at the end of the day, is the most important thing for both you and your baby."}],"markDefs":[],"style":"normal"}],"datePublished":"2022-02-22","header":{"_type":"pageHeader","headline":"Katy's story","image":{"_type":"imageWithAlt","asset":{"_ref":"image-2cfe2dada7c225349557a647b51577944a04afeb-428x428-jpg","_type":"reference"}}},"modules":[{"_key":"b709e54b378d","_type":"helpLine","field":"content"},{"_key":"7c41a369276d","_type":"checklist","field":"content"},{"_key":"8c4a496b8ff3","_type":"storyCollection","background":{"title":"peach80","value":"#FFD29D"},"eyebrow":"Stories","population":"latest"}],"seo":{"_type":"seo","socialImage":{"_type":"image","asset":{"_ref":"image-0d7a503d9129f54e8f33f2794e3a323fa0b435d4-1200x630-png","_type":"reference"}}},"sidebarPosts":[{"_id":"bc33ffbe-22af-4ed5-b627-d64f7594825a","_type":"article","_rev":"2Yh8nlDmUZ6Jg9z9BNncZN","_createdAt":"2022-02-23T23:15:18Z","_updatedAt":"2024-03-28T04:23:54Z","categories":[{"_key":"4ca2a0403f2c","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"},{"_key":"d569a086bb50","_ref":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"reference"},{"_key":"b54a83f60a62","_ref":"c4172819-1756-470d-8628-b5ffa921681e","_type":"reference"}],"content":[{"_key":"b2da517d910d","_type":"block","children":[{"_key":"ab9606a40b210","_type":"span","marks":[],"text":"Perinatal anxiety and/or depression affects up to 1 in 5 new mums and up to 1 in 10 new dads. 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It can also be a result of how you feel about your birthing experience."}],"markDefs":[],"style":"normal"},{"_key":"1d3e527df08d","_type":"block","children":[{"_key":"f8bc31e1832b","_type":"span","marks":["strong"],"text":"During your birth, you may have:"}],"markDefs":[],"style":"normal"},{"_key":"13514c263eb2","_type":"block","children":[{"_key":"bb4e96f70a7f","_type":"span","marks":[],"text":"Experienced pain or physical stress while giving birth."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"56617507eeab","_type":"block","children":[{"_key":"d5f9ee56f001","_type":"span","marks":[],"text":"Experienced emotional distress while giving birth."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"5147844f77ec","_type":"block","children":[{"_key":"0d095a76ba9f","_type":"span","marks":[],"text":"Required medical intervention (any actions taken by your medical team if your baby’s health or your own is at risk)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"57a185bc44e2","_type":"block","children":[{"_key":"9773aefe6e75","_type":"span","marks":[],"text":"Felt shocked and unprepared for these sensations, feelings and interventions."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"b06896abb2e9","_type":"block","children":[{"_key":"ea72c95a110c","_type":"span","marks":[],"text":"Felt powerless, hurt, sad, abandoned, or frightened."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"91b920d0f442","_type":"block","children":[{"_key":"2937e82cb1fc","_type":"span","marks":[],"text":"Felt disrespected, unheard, or disregarded during the birth by healthcare providers, partners, or support people."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1a11f1b56d0e","_type":"block","children":[{"_key":"f8d39ed50ccd","_type":"span","marks":[],"text":"Feared for the safety of yourself or your baby during the labour or birth. "}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"0664d0e71f08","_type":"block","children":[{"_key":"65277c036cc2","_type":"span","marks":[],"text":"Felt confused about the birth process and what was happening."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1c09cfa14b6d","_type":"block","children":[{"_key":"9199fed7e370","_type":"span","marks":[],"text":"Had a birth plan, but your birth experience was different from the birth you expected or hoped for."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"e3f614168918","_type":"block","children":[{"_key":"3fd30bdbad9e","_type":"span","marks":[],"text":"Had inadequate pain relief."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"a9f7d1ce34c9","_type":"block","children":[{"_key":"d7db652fa6d6","_type":"span","marks":[],"text":"Experienced ongoing physical complications from birth."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"258beed10044","_type":"block","children":[{"_key":"87b3cfe65816","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"282c8123fa61","_type":"block","children":[{"_key":"aa881a90c50e","_type":"span","marks":["strong"],"text":"TRAUMA IS AN INDIVIDUAL EXPERIENCE"}],"markDefs":[],"style":"h3"},{"_key":"bd9ded95330d","_type":"block","children":[{"_key":"2eed9fc0e167","_type":"span","marks":["strong"],"text":"Trauma is not always connected to physical pain, medical interventions or injury."}],"markDefs":[],"style":"normal"},{"_key":"dd876fb5d143","_type":"block","children":[{"_key":"712f16d05a35","_type":"span","marks":[],"text":"It’s common for parents and their partners to describe their labour as ‘normal’, even if they are left with confusing, ongoing symptoms such as anxiety or low mood. "}],"markDefs":[],"style":"normal"},{"_key":"878520c0d565","_type":"block","children":[{"_key":"d88da74ce3a7","_type":"span","marks":[],"text":"On the other hand, not everyone who experiences a medical emergency or intervention experiences their birth as traumatic."}],"markDefs":[],"style":"normal"},{"_key":"70e786950f34","_type":"block","children":[{"_key":"f0c3bf9643bb","_type":"span","marks":[],"text":"We know the emotional impact of the birth process can sometimes be overlooked within the medical system. Some parents may feel that their physical health receives a lot of attention while their emotional wellbeing may not be addressed to the same degree. Many parents end up pushing difficult feelings aside."}],"markDefs":[],"style":"normal"},{"_key":"8bc4a7d2adb2","_type":"quote","quote":"Most of the medical and support staff we spoke to afterwards seemed to be focused on the medical side of the birth rather than how we viewed the experience. This just made us feel worse, and that we just needed to accept it in silence and move on."},{"_key":"1ec89a0cb223","_type":"block","children":[{"_key":"7091ede12099","_type":"span","marks":[],"text":"If you’re finding it difficult to process your birthing experience or the birth felt distressing, your feelings are valid."}],"markDefs":[],"style":"normal"},{"_key":"aa5b11ab49fe","_type":"quote","attribution":"Lisa","quote":"I had my first panic attack the second day after the birth. On paper, my birth experience probably looked rather normal. 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The use of tools to assist the birth, or traumatic events can be distressing for the baby and leave physical marks or injury. "}],"markDefs":[],"style":"normal"},{"_key":"91fa784783f8","_type":"block","children":[{"_key":"5d68f3a45d0d","_type":"span","marks":[],"text":"We also know that partners and other support people can feel traumatised by witnessing a traumatic birth. They may find it difficult to watch their loved one and their baby experiencing distress while birthing. They may feel powerless and unable or unsure of how to help their loved one. Partners also report feeling excluded from decision making and may feel overlooked or disregarded by medical and support teams. "}],"markDefs":[],"style":"normal"},{"_key":"210c6c70c23a","_type":"quote","attribution":"Chris, PANDA Community Champion","quote":"When bub was born, it was two and a half hours before I even touched him. I still feel traumatised by that. I was watching this student midwife holding Oscar up and going “Ohhh, aren’t you beautiful?” She got to cuddle and play with my kid before I did, and she didn’t even think to include me."},{"_key":"263d4beeaea5","_type":"block","children":[{"_key":"f7ce44144dfe","_type":"span","marks":[],"text":"Health care providers also commonly report the impacts of witnessing a traumatic birth on their emotional wellbeing. They may feel helpless or stressed by the situation. We encourage healthcare providers to discuss any distressing experiences with their supervisors. 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It’s common for parents with a history of perinatal loss to experience increased anxiety about subsequent pregnancies and birth experiences too."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"0577d888b373","_type":"block","children":[{"_key":"485079b94ca1","_type":"span","marks":[],"text":"Previous sexual abuse – some aspects of labour or giving birth may be traumatic for survivors."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"0baa6fffa121","_type":"block","children":[{"_key":"a9a0a80aac10","_type":"span","marks":[],"text":"History of trauma."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"abf97c6021ac","_type":"block","children":[{"_key":"3a77223738b8","_type":"span","marks":[],"text":"Anxious tendencies prior to the pregnancy and birth."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"cdabac0a0f27","_type":"block","children":[{"_key":"6f0009940b7c","_type":"span","marks":[],"text":"These are just some of the major contributing factors. 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delivered by professional counsellors and dedicated peer support volunteers with a lived experience of perinatal mental health conditions. When you call, your call will be answered by a counsellor, or you may be asked to leave us a message during peak times."}],"markDefs":[],"style":"normal"},{"_key":"2ad286e2501a","_type":"block","children":[{"_key":"c21008e4220b0","_type":"span","marks":[],"text":"In every call you have with PANDA, we listen to your story. Everyone’s parenthood journey is unique, and we want to know about you and your experience."}],"markDefs":[],"style":"normal"},{"_key":"f0ad9db91b41","_type":"block","children":[{"_key":"c01378ab67180","_type":"span","marks":[],"text":"We provide you with a reassuring, confidential space for you to talk openly and honestly about your thoughts, feelings and experiences around pregnancy and parenthood. Together, we’ll explore what supports you currently have in place and whether you’d benefit from any others."}],"markDefs":[],"style":"normal"},{"_key":"38c41d32853e","_type":"block","children":[{"_key":"9d629d9c6e3d","_type":"span","marks":[],"text":"PANDA can help find you the support you need. You and your PANDA counsellor will develop a care plan together including referrals, ideas and strategies that will help support you."}],"markDefs":[],"style":"normal"},{"_key":"9e72183b982c","_type":"quote","quote":"I spoke with a PANDA counsellor and felt a huge weight lift off my shoulders. It was the first step on my road to recovery."}],"datePublished":"2022-02-14","header":{"_type":"pageHeader","background":{"title":"brightTeal60","value":"#86DECF"},"headline":"What happens when I call the PANDA Helpline? ","image":{"_type":"imageWithAlt","alt":"illustration of mum on phone while holding her baby","asset":{"_ref":"image-885b5eb38f693819a76ea74c94d8b89f2fdcb163-5001x5001-png","_type":"reference"}},"text":[{"_key":"ed109e5eafa1","_type":"block","children":[{"_key":"e57a343822c30","_type":"span","marks":[],"text":"When you call PANDA, we’ll provide a safe, caring and confidential space for you to talk through any concerns you may have as an expecting or new parent, or support person."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"cd72814a0a50","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"ce20058466ce","_type":"faq","answer":[{"_key":"d578f70320eb","_type":"block","children":[{"_key":"324f85351a0a0","_type":"span","marks":[],"text":"Most people call PANDA to seek support for themselves. 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I need help."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"9928177a5b06","_type":"block","children":[{"_key":"62c5ab7316e7","_type":"span","marks":[],"text":"Why would I call PANDA? "}],"markDefs":[],"style":"normal"}]},{"_key":"8fab9f4acfc3","_type":"faq","answer":[{"_key":"296a531f8485","_type":"block","children":[{"_key":"435a662f4f7b","_type":"span","marks":[],"text":"Everyone who calls PANDA is trying to make sense of unfamiliar thoughts and feelings. "}],"markDefs":[],"style":"normal"},{"_key":"ff631aeba3b8","_type":"block","children":[{"_key":"13f438a9c625","_type":"span","marks":[],"text":"You don’t need a referral or a diagnosis of perinatal mental illness to call PANDA. "}],"markDefs":[],"style":"normal"},{"_key":"9a8046cb8331","_type":"block","children":[{"_key":"0a033de35487","_type":"span","marks":[],"text":"We don’t provide you with a diagnosis – that’s not our role. 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We encourage you to do this, as leaving us a message holds your place in the queue and we’ll call you back as soon as a counsellor becomes available."}],"markDefs":[],"style":"normal"},{"_key":"4f9551d49bf1","_type":"block","children":[{"_key":"dbdd735779a60","_type":"span","marks":[],"text":"When you speak to one of counsellors, we'll ask you for some basic contact details and ask a few questions about what prompted you to call the Helpline. We’ll also ask about your own and your baby’s safety and wellbeing. While you can choose to remain anonymous, most of our callers prefer to share their contact details, especially if we’re helping you to find community-based supports in your area."}],"markDefs":[],"style":"normal"},{"_key":"4185d7d15248","_type":"block","children":[{"_key":"77d2f8d201370","_type":"span","marks":[],"text":"Our counsellors will encourage you to tell us your story. 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Our role is to help you overcome these obstacles. You can stay connected with us until you are feeling able to manage without the additional support. You can call PANDA again at any time."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"06c0147f5e4c","_type":"block","children":[{"_key":"b45f67131480","_type":"span","marks":[],"text":"Does PANDA offer follow up calls? "}],"markDefs":[],"style":"normal"}]},{"_key":"e82ceb88815a","_type":"faq","answer":[{"_key":"6837b1ae5152","_type":"block","children":[{"_key":"aefe6c0ef0160","_type":"span","marks":[],"text":"PANDA has interpreters available to support those who speak a language other than English or have a hearing or speech impairment. When you call, please press “1” to let us know you need an interpreter."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"2b8080bb2b1d","_type":"block","children":[{"_key":"1176d30ce6bb","_type":"span","marks":[],"text":"Does PANDA offer interpreters? 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"}],"markDefs":[],"style":"normal"},{"_key":"cb84973f9ba3","_type":"block","children":[{"_key":"574b7e6691720","_type":"span","marks":[],"text":"Your village might include:"}],"markDefs":[],"style":"normal"},{"_key":"fe33449b405e","_type":"block","children":[{"_key":"519c5d47cbb70","_type":"span","marks":[],"text":"Your partner and/or supportive extended family"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"368bea532ef4","_type":"block","children":[{"_key":"592ce51169900","_type":"span","marks":[],"text":"Friends who are expecting or who have children"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"770840c56711","_type":"block","children":[{"_key":"39ecb7e40b1b0","_type":"span","marks":[],"text":"An expecting parents’ group, such as an antenatal class"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"44a87131e3ea","_type":"block","children":[{"_key":"f21960b0819d0","_type":"span","marks":[],"text":"Your GP and other members of your care team (eg your midwife or doula)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d6a37cf363d6","_type":"block","children":[{"_key":"e410d0115c240","_type":"span","marks":[],"text":"The PANDA helpline"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6769ff8da12a","_type":"block","children":[{"_key":"0f9138aac01a0","_type":"span","marks":[],"text":"Online support groups"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"b619be273c82","_type":"block","children":[{"_key":"1bbca02cb1ff0","_type":"span","marks":[],"text":"Other support or social groups"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}]},{"question":[{"_key":"517782f7b7b2","_type":"block","children":[{"_key":"0a084b1b69200","_type":"span","marks":[],"text":"Access support"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"1f8f274780fb","_type":"block","children":[{"_key":"d3b4cc33bd790","_type":"span","marks":[],"text":"It’s normal to experience a range of moods and emotions while you’re expecting a baby. 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