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    "result": {"data":{"sanityArticle":{"title":"Alcohol use in the perinatal period: Support for all parents ","_type":"article","datePublished":"19 December 2023","header":{"background":{"value":"#86DECF"},"headline":"Alcohol use in the perinatal period: Support for all parents ","text":null,"image":{"asset":{"_id":"image-5fa2c89ec442d97d78839cc2bb08ed2d947f87f6-2592x3888-jpg"},"crop":null,"hotspot":null,"alt":null}},"content":[{"_key":"a422379e05ff","_type":"block","children":[{"_key":"f57307b0e0ae0","_type":"span","marks":[],"text":"Alcohol and perinatal mental health"}],"markDefs":[],"style":"h3"},{"_key":"16893579f899","_type":"block","children":[{"_key":"2931aefc47fa0","_type":"span","marks":[],"text":"People drink alcohol for lots of reasons – to socialise and celebrate, to relax, or sometimes to cope with stressful life events. Often people drink alcohol in combination with other substances like tobacco, cannabis, and prescription and illicit drugs."}],"markDefs":[],"style":"normal"},{"_key":"2d5e42781b51","_type":"block","children":[{"_key":"688df992e1480","_type":"span","marks":[],"text":"Alcohol can affect our thoughts, feelings and behaviour. Alcohol use is often associated with enjoyable feelings because it stimulates the release of dopamine in our brains, the ‘pleasure and reward’ hormone. Yet the more we drink alcohol, the less dopamine our brain produces. "}],"markDefs":[],"style":"normal"},{"_key":"70b87ca9af47","_type":"block","children":[{"_key":"d19fbb68f752","_type":"span","marks":[],"text":"For people who are already feeling a bit down or anxious, drinking more alcohol might make you feel worse and can contribute to symptoms of depression or anxiety."}],"markDefs":[],"style":"normal"},{"_key":"4b2a0528b586","_type":"block","children":[{"_key":"0b86b350e828","_type":"span","marks":[],"text":"In addition to experiencing worsening mental health, alcohol is also associated with an increased risk of suicide."}],"markDefs":[],"style":"normal"},{"_key":"0de4943d8dfa","_type":"block","children":[{"_key":"d32d46a33462","_type":"span","marks":[],"text":"If you feel like alcohol use is impacting your mental health, you can contact one of the support services listed at the end of this article."}],"markDefs":[],"style":"normal"},{"_key":"60295a87a607","_type":"block","children":[{"_key":"5b1e624bb27c0","_type":"span","marks":["strong"],"text":"Produced in collaboration with the "},{"_key":"31a134911b64","_type":"span","marks":["strong","c335e5b0224e"],"text":"Alcohol and Drug Foundation"},{"_key":"34d737994af3","_type":"span","marks":["strong"],"text":"."}],"markDefs":[{"_key":"c335e5b0224e","_type":"link","blank":true,"linkType":"external","url":"https://adf.org.au/"}],"style":"normal"},{"_key":"31b9050b6eae","_type":"quote","attribution":"Chris, PANDA Community Champion","quote":"Drinking alcohol wasn't the best way to manage, and I wish I hadn’t done it. If I could change something, it would be that. I just needed to find different ways to have a release. Time to look after yourself is important, whether that’s walking the dog or having a nap."}],"sidebarTitle":"Helpful Information","sidebarPosts":[{"title":"Wellbeing and self care","_type":"article","slug":{"current":"wellbeing-and-self-care"},"header":{"image":{"asset":{"_id":"image-31544bad9e7c38876638fe53c51e77cf89d91356-2500x1800-jpg"},"crop":null,"hotspot":null,"alt":"Mum holding baby up and kissing on the cheek"},"text":[{"_key":"6a7cc988da75","_type":"block","children":[{"_key":"a6fceda6aee2","_type":"span","marks":[],"text":"Self-care tips for expecting and new parents"}],"markDefs":[],"style":"normal"}]}},{"title":"Lauren’s story: Mental health and alcohol in the perinatal period ","_type":"story","slug":{"current":"lauren-s-story"},"header":{"image":{"asset":{"_id":"image-19eb506118ee0875036e7465cc6ca628883b5afc-5184x3456-jpg"},"crop":null,"hotspot":null,"alt":null},"text":null}}],"modules":[{"_key":"1783e3850d22","_type":"faqBlock","include":null,"title":null,"noNumbers":true,"text":null,"questions":[{"question":[{"_key":"5365b4f81c91","_type":"block","children":[{"_key":"6f6fd388646a","_type":"span","marks":[],"text":"Alcohol during pregnancy"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"1c3a50acb329","_type":"block","children":[{"_key":"f5e86bd8d7ea0","_type":"span","marks":["strong"],"text":"The best time to reduce alcohol intake is when you’re planning to become pregnant."},{"_key":"b6825c802b8f","_type":"span","marks":[],"text":" "}],"markDefs":[],"style":"normal"},{"_key":"1bd5b9773d4b","_type":"block","children":[{"_key":"0f9247f5b008","_type":"span","marks":[],"text":"If your pregnancy is unplanned, it’s best to stop drinking as soon as you discover you are pregnant."}],"markDefs":[],"style":"normal"},{"_key":"7be2410b745d","_type":"block","children":[{"_key":"4a5c99bc1f710","_type":"span","marks":[],"text":"When pregnancy is confirmed, many parents want to reduce or stop drinking alcohol. If alcohol is a big part of your lifestyle, it’s okay to seek support to help you cut back "}],"markDefs":[],"style":"normal"},{"_key":"f6b53f4493f0","_type":"block","children":[{"_key":"a5ed17aee0070","_type":"span","marks":["strong"],"text":"Conflicting information from different healthcare providers may be confusing. Sometimes people are told that ‘an occasional alcoholic drink’ is okay but we know from decades of research that there is no safe amount of alcohol to consume when trying for a baby, during pregnancy and when breastfeeding."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"1cabe656cf50","_type":"block","children":[{"_key":"d991502d09730","_type":"span","marks":[],"text":"Alcohol and sleep"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"304a6fe9f6ef","_type":"block","children":[{"_key":"be4c7f81f3450","_type":"span","marks":[],"text":"When you’re already feeling sleep-deprived caring for a new baby, it may be tempting to drink alcohol before bed. Although drinking alcohol may make us feel drowsy and fall asleep at first, it can reduce the overall quality and duration of sleep."}],"markDefs":[],"style":"normal"},{"_key":"365c98f4fa28","_type":"block","children":[{"_key":"02a7dbeb90630","_type":"span","marks":[],"text":"Being alcohol-affected when you go to bed may make it difficult for you to wake up when needed to care for your baby and other children overnight."}],"markDefs":[],"style":"normal"},{"_key":"e8613d2b305c","_type":"block","children":[{"_key":"3c81df0104940","_type":"span","marks":[],"text":"Feeling hungover the next day while caring for your baby may also intensify a cycle of poor sleep and daytime exhaustion."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"99c337f60272","_type":"block","children":[{"_key":"7cb029cb54760","_type":"span","marks":[],"text":"Alcohol use and baby-parent sleeping arrangements"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"322def2f7f44","_type":"block","children":[{"_key":"7a19ea7cc8010","_type":"span","marks":[],"text":"It’s important that you never co-sleep with your baby while you’re alcohol or substance affected."}],"markDefs":[],"style":"normal"},{"_key":"e2389c86cec9","_type":"block","children":[{"_key":"c3531cd451310","_type":"span","marks":[],"text":"If you’ve drunk alcohol or used other drugs (including prescription medications), you can become tired quickly and fall asleep while cuddling your baby."}],"markDefs":[],"style":"normal"},{"_key":"ab999ee07ec3","_type":"block","children":[{"_key":"289baa7da1110","_type":"span","marks":["11650c42d394"],"text":"Accidentally co-sleeping"},{"_key":"289baa7da1111","_type":"span","marks":[],"text":" in a chair, or on the couch while you’re alcohol and/or substance-affected carries an increased risk of injury to your little one, including fatal sleeping accidents."}],"markDefs":[{"_key":"11650c42d394","_type":"link","blank":true,"href":"https://rednose.org.au/news/accidental-co-sleeping","linkType":"external","url":"https://rednose.org.au/news/accidental-co-sleeping"}],"style":"normal"},{"_key":"4fcec897668b","_type":"block","children":[{"_key":"71884fcc99560","_type":"span","marks":[],"text":"The safest place for your bub to sleep is in their cot or bassinette. Red Nose have some "},{"_key":"71884fcc99561","_type":"span","marks":["0b2c4d366b57"],"text":"more safe sleep tips here"},{"_key":"71884fcc99562","_type":"span","marks":[],"text":"."}],"markDefs":[{"_key":"0b2c4d366b57","_type":"link","blank":true,"href":"https://rednose.org.au/article/is-it-safe-to-sleep-with-my-baby","linkType":"external","url":"https://rednose.org.au/article/is-it-safe-to-sleep-with-my-baby"}],"style":"normal"}]},{"question":[{"_key":"fefdf223a5a2","_type":"block","children":[{"_key":"1e249701fdcd0","_type":"span","marks":[],"text":"Alcohol use and breastfeeding"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"ff294ee616cf","_type":"block","children":[{"_key":"de9bdbb15e490","_type":"span","marks":[],"text":"There’s no safe amount of alcohol to consume when breastfeeding. 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Combining alcohol and medicines like antibiotics, mood stabilisers or painkillers may interfere with the effectiveness of the medication and create unwanted side effects."}],"markDefs":[],"style":"normal"}]}]},{"_key":"50201cb21bf7","_type":"freeText","include":null,"eyebrow":null,"text":[{"_key":"bb0b21334233","_type":"block","children":[{"_key":"53c6ed0f97060","_type":"span","marks":[],"text":"Practical strategies to manage alcohol use"}],"markDefs":[],"style":"h3"},{"_key":"a818e280a72e","_type":"block","children":[{"_key":"9c66a9289bcc","_type":"span","marks":["strong"],"text":"Here are some tips for managing your alcohol use before you start trying for a baby."}],"markDefs":[],"style":"normal"},{"_key":"97350227f082","_type":"block","children":[{"_key":"f0ba4c170f680","_type":"span","marks":[],"text":"If you’re thinking about reducing your alcohol use, you could:"}],"markDefs":[],"style":"normal"},{"_key":"adc8730fcf23","_type":"block","children":[{"_key":"1c528d840a210","_type":"span","marks":[],"text":"Commit to having a few ‘alcohol-free’ days each week, gradually increasing to mostly/all alcohol-free days."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d1d1235a036b","_type":"block","children":[{"_key":"0da236f1202e0","_type":"span","marks":[],"text":"Choose drinks with a lower alcohol content."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1fd3cba99c1e","_type":"block","children":[{"_key":"f2ffe9f5a2a10","_type":"span","marks":[],"text":"Alternate alcoholic drinks with water or other non-alcoholic drinks."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"a58b59f01083","_type":"block","children":[{"_key":"c357976bd18e0","_type":"span","marks":[],"text":"Set yourself a limit: Keep count of your alcoholic drinks, and switch to alcohol-free drinks when the window of time is up. This can be a simple but effective way to reduce your alcohol intake."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"13abeed812bf","_type":"block","children":[{"_key":"8c42da57a6160","_type":"span","marks":[],"text":"Stay connected to your social network by meeting at a café or park. If you’re catching up somewhere alcohol is being served, most places now have a great range of alcohol-free options."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"9a6dfbd53ca6","_type":"block","children":[{"_key":"89f40d65ce110","_type":"span","marks":[],"text":"Make some time to discuss with your partner or loved one how you’ll go about reducing or stopping alcohol use together, if this is something you both want to work towards."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"e7c90205780c","_type":"block","children":[{"_key":"e187ed54597c0","_type":"span","marks":[],"text":"Seek professional support via your doctor, child health nurse, or "},{"_key":"e187ed54597c1","_type":"span","marks":["96f5de0d5d06"],"text":"specialist alcohol and drug support services"},{"_key":"509e2d783498","_type":"span","marks":[],"text":"\n"}],"level":1,"listItem":"bullet","markDefs":[{"_key":"96f5de0d5d06","_type":"link","blank":true,"href":"https://adf.org.au/help-support/","linkType":"external","url":"https://adf.org.au/help-support/"}],"style":"normal"},{"_key":"f029a8eeeb68","_type":"block","children":[{"_key":"62aa2185f3f40","_type":"span","marks":["strong"],"text":"If you’re looking for more ways to manage stress without using alcohol, there are many things you can try:"}],"markDefs":[],"style":"normal"},{"_key":"42e5bacdbebe","_type":"block","children":[{"_key":"fdcadd2e6db50","_type":"span","marks":["5dcd4243fa2c"],"text":"Grounding strategies"}],"markDefs":[{"_key":"5dcd4243fa2c","_type":"link","document":{"_id":"ae397213-1e4b-4f42-b09c-5895b22c9e17","_type":"article","_rev":"53wRxC61sJ83r50dBzcM0S","_createdAt":"2023-12-03T22:20:12Z","_updatedAt":"2024-07-16T06:11:23Z","categories":[{"_key":"8e391af8cc28","_ref":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"reference"},{"_key":"56b37281c459","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"},{"_key":"62cda7578f10","_ref":"c4172819-1756-470d-8628-b5ffa921681e","_type":"reference"}],"content":[{"_key":"ef81104acadf","_type":"block","children":[{"_key":"f916624a4c4d0","_type":"span","marks":[],"text":"Grounding can help to shift your attention from upsetting thoughts, feelings and memories to focus on:"}],"markDefs":[],"style":"normal"},{"_key":"c7768340e479","_type":"block","children":[{"_key":"779b299e727b0","_type":"span","marks":[],"text":"The present moment."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"aa953d38c9fb","_type":"block","children":[{"_key":"b2140fe7b3250","_type":"span","marks":[],"text":"What’s happening around you."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d7cffa770f23","_type":"block","children":[{"_key":"041b1c450b290","_type":"span","marks":[],"text":"Feeling calm and centred."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"04bca36d5b88","_type":"block","children":[{"_key":"e46178ee4a1a0","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"5b7c4604f367","_type":"block","children":[{"_key":"1634f568dd450","_type":"span","marks":[],"text":"There are three main types of grounding:"}],"markDefs":[],"style":"normal"},{"_key":"c54ac72c3ba0","_type":"block","children":[{"_key":"8cf0df5a4d210","_type":"span","marks":[],"text":"Physical"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"35375f1061ad","_type":"block","children":[{"_key":"d9d0b81d36620","_type":"span","marks":[],"text":"Mental"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"034a0d6cc8d4","_type":"block","children":[{"_key":"253874baddae0","_type":"span","marks":[],"text":"Self-soothing"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8408c5e9d145","_type":"block","children":[{"_key":"2ba946eea67f","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"7680a3991163","_type":"block","children":[{"_key":"b1f82657a7ac0","_type":"span","marks":[],"text":"Grounding can be done anytime, anywhere. Try practicing these exercises when you feel relaxed, so you already know what to do at other times when you feel stressed."}],"markDefs":[],"style":"normal"},{"_key":"b357935aca6a","_type":"block","children":[{"_key":"372d6136b6d40","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"8665c2555264","_type":"block","children":[{"_key":"aeb209f666df0","_type":"span","marks":["strong"],"text":"Tip:"},{"_key":"6054bc59aa38","_type":"span","marks":[],"text":" Store a list of your favourite grounding exercises on your phone, so they’re easy to access."}],"markDefs":[],"style":"normal"}],"datePublished":"2023-12-03","header":{"_type":"pageHeader","background":{"title":"orange60","value":"#FFA688"},"headline":"Grounding strategies ","image":{"_type":"imageWithAlt","alt":"Mother holding baby close","asset":{"_ref":"image-f5163c716474d6bd66f56eeeb7c9e115d1992f4e-2500x1500-jpg","_type":"reference"}},"text":[{"_key":"c0cdf07a6a1c","_type":"block","children":[{"_key":"6ee087979ab1","_type":"span","marks":[],"text":"Try these grounding strategies to shift your focus to the present moment and feeling calm."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"f95cc4b0c4f0","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"fda19f9c72a3","_type":"faq","answer":[{"_key":"9dbd56dc48bb","_type":"block","children":[{"_key":"8658bc5455530","_type":"span","marks":[],"text":"Take some deep breaths then name 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you can taste."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"96d273026e1c","_type":"block","children":[{"_key":"c9a7050d081d0","_type":"span","marks":[],"text":"Anchoring technique: 5, 4, 3, 2, 1"}],"markDefs":[],"style":"normal"}]},{"_key":"a0e9bd0df9c2","_type":"faq","answer":[{"_key":"8619599fde2e","_type":"block","children":[{"_key":"03be18773f340","_type":"span","marks":[],"text":"Inhale through your nose, exhale through your mouth. Take long, slow, deep breaths. Find a rhythm that feels calming. Focus on breathing out for as long as possible. Try 5-7-8 breathing: Inhale for 5 counts, hold for 7, exhale for 8 counts."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"0e5cc2755641","_type":"block","children":[{"_key":"82ef6ff031ff0","_type":"span","marks":[],"text":"Slow your breathing"}],"markDefs":[],"style":"normal"}]},{"_key":"6f303c5138af","_type":"faq","answer":[{"_key":"5aa14248040d","_type":"block","children":[{"_key":"dfd9ddcb566e0","_type":"span","marks":[],"text":"Splash cool water on your face and hands. 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It feels cold and smooth. It smells like coffee.’ Do this exercise for a few minutes with different objects. If a small item feels soothing to hold, start taking it everywhere with you - make it your special ‘grounding’ object for any situation."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"e55c7f7daed6","_type":"block","children":[{"_key":"3cac71915f580","_type":"span","marks":[],"text":"Describe a nearby item in detail"}],"markDefs":[],"style":"normal"}]},{"_key":"3e49fba54410","_type":"faq","answer":[{"_key":"a7c6ae58a66f","_type":"block","children":[{"_key":"e5d5f15a51670","_type":"span","marks":[],"text":"From 100 by 3s or 5s. 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It’s like a mental switch that sets off a ‘danger’ alarm. Often our anxious response to the potential threat is out of proportion to what’s happening or possible, and may trigger intense feelings of fear, shame and guilt."}],"markDefs":[],"style":"normal"},{"_key":"e291dd400fb8","_type":"block","children":[{"_key":"63afb98e110e0","_type":"span","marks":[],"text":"Learning about anxiety and your personal warning signs can help you to identify when it’s time to de-stress."}],"markDefs":[],"style":"normal"},{"_key":"73d43230b0c0","_type":"block","children":[{"_key":"e51b9b2cd59b0","_type":"span","marks":[],"text":"Foundations of anxiety management: Rest, eat well - and breathe."}],"markDefs":[],"style":"h4"},{"_key":"f025b53ec2d9","_type":"block","children":[{"_key":"7badf4794eb10","_type":"span","marks":[],"text":"Pregnancy and caring for a baby can increase fear-based thoughts and feelings. The focus is often protecting your baby and worrying about parenting. If anxiety is interfering with your enjoyment of life, and relationship with your bub, consider talking to someone about how you’re feeling."}],"markDefs":[],"style":"normal"},{"_key":"fd872f47a99f","_type":"block","children":[{"_key":"285e1af514930","_type":"span","marks":[],"text":"Resting whenever possible, eating well and avoiding or reducing use of alcohol, caffeine and nicotine can help to reduce anxiety."}],"markDefs":[],"style":"normal"},{"_key":"e80bee7c551a","_type":"block","children":[{"_key":"a81972119dc80","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"}],"datePublished":"2023-11-30","header":{"_type":"pageHeader","background":{"title":"brightTeal60","value":"#86DECF"},"headline":"Perinatal anxiety management ","image":{"_type":"imageWithAlt","alt":"Pregnant mother doing yoga","asset":{"_ref":"image-a1df01975b998dfd69cbbb30d43dbf1b17bea41a-3334x3334-png","_type":"reference"}},"text":[{"_key":"e6f5a8e9274b","_type":"block","children":[{"_key":"bf459525d4d7","_type":"span","marks":[],"text":"Try these breathing strategies and relaxing activities to de-stress "}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"16c94d444cfa","_type":"quote","quote":"Ask yourself: How likely is (source of anxiety) to happen? Is there evidence for/against this? How would I manage? Think about times you’ve managed before."},{"_key":"100d66aa2dbf","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"87a225a389ba","_type":"faq","answer":[{"_key":"fe9d9eedd306","_type":"block","children":[{"_key":"e5880704032d","_type":"span","marks":[],"text":"Inhale for 4 counts, hold for 4, exhale for 4, hold for 4…then repeat."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"6cb6a4e29f59","_type":"block","children":[{"_key":"9e840a047975","_type":"span","marks":[],"text":"Box breathing "}],"markDefs":[],"style":"normal"}]},{"_key":"4b62c76f48d6","_type":"faq","answer":[{"_key":"101976069a1b","_type":"block","children":[{"_key":"1ef6cdf6b156","_type":"span","marks":[],"text":"Count 1-2-3 as you slowly inhale, 1-2-3 as you slowly exhale. 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Panic symptoms can feel like you’re having a heart attack, stroke, or asthma attack."}],"markDefs":[],"style":"normal"},{"_key":"aa6f2b68ce37","_type":"block","children":[{"_key":"e4602471f6790","_type":"span","marks":[],"text":"Speak to your healthcare providers (doctor, midwife, nurse) who can assess for anxiety and/or any underlying physical causes. If what you’re experiencing is anxiety or panic, there are many ways you can look after yourself until a panic episode passes."}],"markDefs":[],"style":"normal"},{"_key":"6b85e867d0e1","_type":"block","children":[{"_key":"8979ed65af400","_type":"span","marks":[],"text":"Panic episodes may last 5 to 30 minutes on average. 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