{
    "componentChunkName": "component---src-templates-post-js",
    "path": "/articles/intrusive-thoughts/",
    "result": {"data":{"sanityArticle":{"title":"Intrusive thoughts during the transition to parenthood","_type":"article","datePublished":"29 September 2022","header":{"background":{"value":"#86DECF"},"headline":"Intrusive thoughts during the transition to parenthood","text":[{"_key":"428c7fabdfd6","_type":"block","children":[{"_key":"acb7f3e465c10","_type":"span","marks":[],"text":"There’s one type of thought that many expecting and new parents experience that isn’t talked about much, if at all – intrusive thoughts."}],"markDefs":[],"style":"normal"}],"image":{"asset":{"_id":"image-69fdbd5b7331ce845f9d7e7faaa2bc7e6310a683-3001x3000-png"},"crop":null,"hotspot":null,"alt":"Pregnant mum worried about her baby"}},"content":[{"_key":"20c313717c06","_type":"block","children":[{"_key":"0ea15896ea190","_type":"span","marks":[],"text":"There are so many things to think about when you’re moving through pregnancy, birth, and caring for a newborn. Thoughts about how you’ll care for and protect your baby are a normal part of becoming a parent. It’s also common for us to share those wonderings, hopes and plans with our family, friends, and healthcare providers.\n\nThere’s one type of thought that many expecting and new parents experience that isn’t talked about much, if at all – intrusive thoughts."}],"markDefs":[],"style":"normal"}],"sidebarTitle":"Helpful information","sidebarPosts":[{"title":"Natasha's story: Coping with intrusive thoughts","_type":"story","slug":{"current":"natashas-story-intrusive-thoughts"},"header":{"image":{"asset":{"_id":"image-3e4cd295546f4bf22308bcad40ba08b8f121a343-1170x1545-jpg"},"crop":null,"hotspot":null,"alt":null},"text":[{"_key":"8f5f42ab10e8","_type":"block","children":[{"_key":"859249c1bdd0","_type":"span","marks":[],"text":"Natasha's experience with intrusive thoughts after her baby's birth."}],"markDefs":[],"style":"normal"}]}},{"title":"Parent and baby care plan","_type":"article","slug":{"current":"parent-and-baby-care-plan"},"header":{"image":{"asset":{"_id":"image-ac354e5534d97ca782e31e8e27338fdbb885f325-2500x1667-jpg"},"crop":null,"hotspot":null,"alt":null},"text":[{"_key":"5d6e6d1247d4","_type":"block","children":[{"_key":"4538a98db9c70","_type":"span","marks":[],"text":"PANDA’s guide to managing overwhelming thoughts and feelings while caring for yourself and your baby. This simple plan gives you and your baby moments to de-stress any time you’re parenting by yourself."}],"markDefs":[],"style":"normal"}]}}],"modules":[{"_key":"3de68103bbb6","_type":"quote","quote":"I would describe intrusive thoughts as super intense thoughts that can seem shocking to you - they are very out of character. ","attribution":"Dixie"},{"_key":"cea7a90ed40f","_type":"faqBlock","include":null,"title":"Understanding intrusive thoughts","noNumbers":true,"text":null,"questions":[{"question":[{"_key":"9f1398eebb6d","_type":"block","children":[{"_key":"7d42551f551e0","_type":"span","marks":[],"text":"What are intrusive thoughts?"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"d436b687f160","_type":"block","children":[{"_key":"84951c3c5a3d","_type":"span","marks":[],"text":"‘Intrusive thoughts’ are unwanted, unexpected, often repetitive thoughts that may not be aligned with our personal values and self-identity."}],"markDefs":[],"style":"normal"},{"_key":"d6f868553007","_type":"block","children":[{"_key":"83f517e5a04c","_type":"span","marks":[],"text":"Intrusive thoughts can feel shocking and disturbing when they happen. They may feel intolerable. Often intrusive thoughts are about ‘worst case scenario’ events – the most horrible things your mind can imagine, or they may be memories of distressing things that happened in the past."}],"markDefs":[],"style":"normal"},{"_key":"58b53e8fee39","_type":"block","children":[{"_key":"97876b2904f4","_type":"span","marks":[],"text":"The term ‘intrusive thoughts’ covers a range of things that may suddenly flash through our minds, including:"}],"markDefs":[],"style":"normal"},{"_key":"049a985f3a8b","_type":"block","children":[{"_key":"2e182624e2af","_type":"span","marks":[],"text":"- Thoughts"}],"markDefs":[],"style":"normal"},{"_key":"1ead4c87bb42","_type":"block","children":[{"_key":"14a33189fc7e","_type":"span","marks":[],"text":"- Images"}],"markDefs":[],"style":"normal"},{"_key":"ac8c1e7a1b9d","_type":"block","children":[{"_key":"c9b4b285c699","_type":"span","marks":[],"text":"- Impulses or urges"}],"markDefs":[],"style":"normal"},{"_key":"cea865bcffb1","_type":"block","children":[{"_key":"1d404b133beb","_type":"span","marks":[],"text":"- Inner dialogue/self-talk"}],"markDefs":[],"style":"normal"},{"_key":"78809625a0f3","_type":"block","children":[{"_key":"20a7cfca46f9","_type":"span","marks":[],"text":"- Sensations"}],"markDefs":[],"style":"normal"},{"_key":"5226efa8c5f5","_type":"block","children":[{"_key":"532aaded4315","_type":"span","marks":[],"text":"Another defining characteristic of intrusive thoughts is that they tend to get “stuck” as your brain grabs onto them as something important that needs your full attention."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"5e4deb0bf1f2","_type":"block","children":[{"_key":"fd31eb7a1bbb0","_type":"span","marks":[],"text":"Almost everyone has intrusive thoughts"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"83f4282633d5","_type":"block","children":[{"_key":"0eaaff025c050","_type":"span","marks":[],"text":"The content of intrusive thoughts can be about anything, and everything.\n\nCommon intrusive thoughts during the transition to parenthood include:\n\n"},{"_key":"ae9c983c402f","_type":"span","marks":["strong"],"text":"Thoughts of harm to your baby:"},{"_key":"a8cec57cec39","_type":"span","marks":[],"text":" These thoughts may be of something happening accidentally, or on purpose. They may be thoughts of you or someone else harming your baby, or something happening that affects your baby’s health and safety. The thoughts or images may be graphic, violent and/or sexual in nature.\n\n"},{"_key":"be189b186026","_type":"span","marks":["strong"],"text":"Thoughts of harm coming to yourself or another person:"},{"_key":"453b5415e16f","_type":"span","marks":[],"text":" These thoughts, images or urges may involve accidental or intentional harm.\n\n"},{"_key":"d46bc42d518a","_type":"span","marks":["strong"],"text":"Intrusive thoughts and memories:"},{"_key":"5f6d23bbf5a1","_type":"span","marks":[],"text":" You may have unwanted flashbacks to childhood memories, a past assault or other traumatic experiences, previous pregnancies or perinatal losses, your recent pregnancy, birth experience or early parenthood… the list is endless. Many parents also experience intrusive thoughts of things that happened to them happening to their child (accidentally or on purpose).\n\n"},{"_key":"a5832e4407c1","_type":"span","marks":["strong"],"text":"Intrusive thoughts about having intrusive thoughts:"},{"_key":"d4e0125110e5","_type":"span","marks":[],"text":" If you experience an unwanted intrusive thought, you may feel shocked and upset. You may even judge yourself or someone else for what ‘happened’ during the intrusive thought. \n\nSometimes, your emotional response to the original thought may become an additional repetitive cycle of unwanted intrusive thoughts about yourself or someone else (for example “Only a monster would have a thought like that. I’m a terrible person for thinking that!”, “I can’t let them look after my baby anymore, it’s not safe”).\n\nIt’s common to judge yourself for thinking the thought – even though intrusive thoughts are an automatic, unwanted process of the mind. This cycle of thought leading to strong emotional response and blaming or judging yourself may chip away at your self-confidence and identity as a person and a parent. It may also affect your relationship with your baby and other people."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"58cd893e9c1e","_type":"block","children":[{"_key":"5402e5bcc6a30","_type":"span","marks":[],"text":"Intrusive thoughts during pregnancy and early parenthood"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"c6f7bc793152","_type":"block","children":[{"_key":"32c08c1771600","_type":"span","marks":[],"text":"If you experience any kind of intrusive thought, it’s common to have a strong emotional reaction during the event and afterwards. "}],"markDefs":[],"style":"normal"},{"_key":"25c5dd2b5781","_type":"block","children":[{"_key":"9a67778ed288","_type":"span","marks":[],"text":"Callers to PANDA’s Helpline share with us that they feel afraid, upset, embarrassed, ashamed, guilty, and/or disgusted by the intrusive thoughts - wishing the thoughts never happened, and wondering why they do.\n\nDuring the perinatal period, intrusive thoughts often involve harm happening to babies (accidentally or on purpose).\n\nExpecting and new parents may feel concerned about what might happen if they share their thoughts and experiences with others. Having an intrusive thought about something happening to your baby does not mean you will act on it.\n\nCallers to the PANDA Helpline often confide in us that they worry other people will assume that if they’re thinking something, there’s some intent to act behind it, and this makes them a bad parent.\n\nThat’s simply untrue - because good parents have unwanted scary thoughts all the time.\n\nThere’s evidence that intrusive thoughts may serve a purpose during the transition to parenthood, and be part of the mental adjustment in becoming a protective parent.\n\nIt’s important that parents know that if they’re having these thoughts, they’re not alone. Most of all, expecting and new parents need care, support, and encouragement to talk about what they’re experiencing.\n\n"},{"_key":"223dfdf56198","_type":"span","marks":["strong"],"text":"\nBoth parents may be affected."},{"_key":"93570186797f","_type":"span","marks":[],"text":"\n\nUp to 90% of new mums and birth parents experience intrusive thoughts during pregnancy and the first year after birth. It’s common for dads and non-birthing partners to experience intrusive thoughts as well."}],"markDefs":[],"style":"normal"},{"_key":"9b4e76475716","_type":"block","children":[{"_key":"2157066d3da60","_type":"span","marks":[],"text":"Current research suggests 80 - 99% of people experience unwanted intrusive thoughts at some point in their lives. Intrusive thoughts are a universal human experience, and often a distressing one.\n\nYou may feel comforted to know that you’re not alone in having these thoughts, and that help is available. Support usually centres on learning to respond instead of automatically react to intrusive thoughts, by increasing distress tolerance and managing feelings in different ways. You can read more about that below.\n\n"},{"_key":"4f9aa34fd8af","_type":"span","marks":["strong"],"text":"Intrusive thoughts may affect your:"}],"markDefs":[],"style":"normal"},{"_key":"dfebaff60657","_type":"block","children":[{"_key":"dec97fe7edcc","_type":"span","marks":[],"text":"Sense of self and identity."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"e121e547a772","_type":"block","children":[{"_key":"771b35d735d2","_type":"span","marks":[],"text":"Confidence in your parenting ability."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"249062bf1085","_type":"block","children":[{"_key":"27b39402263c","_type":"span","marks":[],"text":"Enjoyment of the transition to parenthood."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8daf9f026919","_type":"block","children":[{"_key":"578ec77be141","_type":"span","marks":[],"text":"Relationship with yourself, your baby, and other loved ones."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"fba765d431d1","_type":"block","children":[{"_key":"71d966b40bdc","_type":"span","marks":[],"text":"Overall mental health and feelings of wellness and coping with daily life."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"f8e9c2fc1e4a","_type":"block","children":[{"_key":"a92705dd88b80","_type":"span","marks":[],"text":"Many expecting and new parents tell us they’re concerned that if they tell anyone else about the thoughts they’re having – like a family member, or GP – that they’ll be judged as a bad parent or person for having those types of thoughts. "}],"markDefs":[],"style":"normal"},{"_key":"765b78359b05","_type":"block","children":[{"_key":"adf0c6c80d1c","_type":"span","marks":[],"text":"Concerns about what may happen if you share your experience (for example, worries about being reported to child protection services) may stop people from reaching out for help, at a time when they need support the most."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"86e5b9a34fe6","_type":"block","children":[{"_key":"3af5925354f10","_type":"span","marks":[],"text":"Your mind in protective parent mode"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"cd4677f7c302","_type":"block","children":[{"_key":"139995ea0b3d0","_type":"span","marks":[],"text":"Recent studies suggest almost all parents experience intrusive thoughts of something happening to their baby. For some, these thoughts are fleeting, but for others the thoughts occur with increasing frequency and intensity.\n\nStudies using magnetic resonance imaging (MRI) brain scans of new parents experiencing intrusive thoughts suggest the ‘protective parent’ part of the brain is activated when a parent is having an intrusive thought of harm happening to their baby – not the part of the brain the governs aggressive or violent behaviour.\n\nMany studies about intrusive thoughts suggest these thoughts do not increase the risk of that parent harming their child at all. Instead, the risk associated with intrusive thoughts is an increased likelihood of you experiencing mental health issues in response to the thoughts.\n\nThis is perhaps one of the most challenging aspects of managing intrusive thoughts as an expecting or new parent. Having catastrophic ‘what if’ thoughts of terrible things happening can create a huge amount of emotional distress and inner conflict."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"ac38e3dbc0e3","_type":"block","children":[{"_key":"8e5d5e23cf5f0","_type":"span","marks":[],"text":"The hidden impact of intrusive thoughts"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"0ce5dee665eb","_type":"block","children":[{"_key":"5e8249d87729","_type":"span","marks":[],"text":"Many people expect the transition to parenthood to be a time of happiness and joy. If you’re experiencing unwanted intrusive thoughts, you may also feel a deep sense of loss and grief. "}],"markDefs":[],"style":"normal"},{"_key":"69e50bdb87f3","_type":"block","children":[{"_key":"113a18d2e266","_type":"span","marks":[],"text":"Intrusive thoughts can interfere with every aspect of life: your mental health and wellbeing, bond with your baby, other relationships, and daily function.\n\nHaving thoughts of yourself or someone else accidentally or intentionally hurting your baby may be at extreme odds with your urge to be a protective, caring parent.\n\nBecause intrusive thoughts take so many forms, what you are experiencing can feel incredibly specific, personal, and be hard to put into words.\n\nSeeking help early for intrusive thoughts can provide some relief from the relentlessness of trying to cope with the thoughts alone, and make space for more enjoyment of this special time of your life."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"46734363b407","_type":"block","children":[{"_key":"205adddba6cc0","_type":"span","marks":[],"text":"Intrusive thoughts and perinatal mental health"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"28ac7efa8fd2","_type":"block","children":[{"_key":"caa74c893c39","_type":"span","marks":[],"text":"Intrusive thoughts may happen without warning, yet often they occur if you’re experiencing symptoms of other changes to your mental health, like anxiety and/or depression.\n\nIntrusive thoughts may be a sign or symptom of:"}],"markDefs":[],"style":"normal"},{"_key":"96bfa958c46e","_type":"block","children":[{"_key":"027e51b3f615","_type":"span","marks":[],"text":"Anxiety and depression"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"fb01da43ca4c","_type":"block","children":[{"_key":"6d8e45605562","_type":"span","marks":[],"text":"Obsessive Compulsive Disorder (OCD)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"b84b6d715cd2","_type":"block","children":[{"_key":"d21ab5e5382b","_type":"span","marks":[],"text":"Post-Traumatic Stress Disorder (PTSD)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"5c329eae860b","_type":"block","children":[{"_key":"b8b2b6960e04","_type":"span","marks":[],"text":"Postnatal psychosis"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6348b5c381ed","_type":"block","children":[{"_key":"47eb5af78f4d","_type":"span","marks":[],"text":"Perinatal loss experiences, including subsequent pregnancies and births"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"67becad4b22a","_type":"block","children":[{"_key":"1d9200ded203","_type":"span","marks":[],"text":"High risk pregnancies (e.g. a diagnosis of hyperemesis gravidarum or pre-eclampsia)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"337000e47192","_type":"block","children":[{"_key":"af799499a481","_type":"span","marks":[],"text":"Traumatic pregnancy and/or birth experiences"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}]}]},{"_key":"5bc46acdacef","_type":"quote","quote":"THE FIRST WEEK MY SON WAS BORN I STRAIGHT AWAY HAD THOUGHTS OF NOT BEING GOOD ENOUGH TO BE HIS MUM. I HAD THOUGHTS I’D ACCIDENTALLY HURT HIM.","attribution":"Bec"},{"_key":"d3a9ce9ab88c","_type":"faqBlock","include":null,"title":"Finding the right support","noNumbers":true,"text":null,"questions":[{"question":[{"_key":"2e8b7f832362","_type":"block","children":[{"_key":"6d8726edf6dd0","_type":"span","marks":[],"text":"You deserve support: Find someone who really listens"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"5105b3d8fb61","_type":"block","children":[{"_key":"9f56c1a50dbe0","_type":"span","marks":[],"text":"It can hard to know where to turn when you’re in caught in a dark swirl of scary thoughts and trying to find your way out. "}],"markDefs":[],"style":"normal"},{"_key":"e1856b52042b","_type":"block","children":[{"_key":"2ee97815cf9e","_type":"span","marks":[],"text":"Hearing “Oh it’s fine, don’t stress about it - everybody has those thoughts!” may provide some comfort, or it may feel dismissive and invalidating when you’re trying to tell someone how deeply disturbed you feel by the thoughts.\n\nFinding the courage to reach out for help and hearing well-meaning reassurances from a loved one or healthcare provider may only provide temporary relief. Research suggests seeking reassurances can intensify the frequency of intrusive thoughts, and your emotional responses to them.\n\nAccessing support to learn how to manage your emotional response to the thoughts is the next step beyond the cycle of:\n\n"},{"_key":"50003d6c38f5","_type":"span","marks":["em"],"text":"Intrusive thought > Emotional distress > Seeking reassurance > Temporary relief from intrusive thoughts > Intrusive thought reoccurs, often with greater intensity and frequency."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"f28a88325f63","_type":"block","children":[{"_key":"dacf6ca12a53","_type":"span","marks":[],"text":"Reach out for help early "}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"ef7a52745a15","_type":"block","children":[{"_key":"b4450687f9a50","_type":"span","marks":[],"text":"The earlier you seek support to help manage any intrusive thoughts you’re experiencing, the sooner you can learn how to cope with them using evidence-based strategies.\n"}],"markDefs":[],"style":"normal"},{"_key":"1c7a74df8eae","_type":"block","children":[{"_key":"5a4d22ec1d8d","_type":"span","marks":["strong"],"text":"Counselling"},{"_key":"4cd7be2e4c12","_type":"span","marks":[],"text":"\nCounselling can help you to manage your mental and emotional responses to the thoughts. Having a chance to talk and start processing how you’re feeling can feel like a huge weight being lifted. Counselling may bring some comfort and relief, especially if intrusive thoughts have been affecting how you see yourself as a parent or impacting your relationship with your baby.\n"}],"markDefs":[],"style":"normal"},{"_key":"40a0e2cb8be4","_type":"block","children":[{"_key":"0f58fb70dc73","_type":"span","marks":["strong"],"text":"Learning new coping skills "},{"_key":"442b0d4c82d9","_type":"span","marks":[],"text":"\nCoping skills like anxiety and stress management may help reduce the frequency and intensity of intrusive thoughts over time. Feeling confident in your ability to manage your responses to intrusive thoughts can lessen the impact these thoughts have on your sense of self, daily function and wellbeing.\n\n"},{"_key":"4e90a0e4c617","_type":"span","marks":["strong"],"text":"Medication"},{"_key":"ef5d48f30cdc","_type":"span","marks":[],"text":"\nIf the intrusive thoughts are severely impacting your mental health and daily function, counselling may be also combined with medication to relieve some of the distress you’re feeling."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"dfed4851b8f0","_type":"block","children":[{"_key":"1a40d192563c0","_type":"span","marks":[],"text":"Seeking help when it all feels too much"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"3f67a5e469c3","_type":"block","children":[{"_key":"5f11c3380ce70","_type":"span","marks":[],"text":"Sometimes intrusive thoughts may happen while you are feeling distressed, overwhelmed, angry or frustrated. "}],"markDefs":[],"style":"normal"},{"_key":"2d6f51f9a644","_type":"block","children":[{"_key":"bde925291002","_type":"span","marks":[],"text":"For example, these thoughts might happen if your baby has been cluster feeding or crying relentlessly, and you’ve been awake for hours trying to soothe them. Or you may be experiencing intrusive thoughts that are linked to past events, and finding it hard to parent your baby and/or other children in the present moment.\n\n“You’d never do anything like that!”, or “don’t worry, that would never happen” are common responses for people who share their intrusive thoughts with other people. These kinds of reassurances may actually increase feelings of frustration, isolation, shame or embarrassment, especially if you are seeking help and someone tells you not to stress about it.\n\nIf you are having a hard time trying to manage intense feelings or urges alongside intrusive thoughts, we encourage you to call PANDA or speak to a trusted healthcare provider as soon as possible.\n\nPANDA supports parents through every moment of pregnancy and parenting. We talk to parents every day about managing moments of frustration or feeling overwhelmed when parenting - with compassion, understanding and no judgement.\n\nIt’s important to remember that strong emotions are normal during the perinatal period. Learning how to manage and process those strong feelings without acting upon them is an important part of becoming a parent.\n\nIf you tell us you’re having intrusive thoughts and urges and feel unable to manage them by yourself, we’ll provide phone-based counselling support, and help you link in with community-based services too.\n\nYou might also like to check out PANDA’s "},{"_key":"c8394cf8b609","_type":"span","marks":["5815c1be11ac"],"text":"Parent and Baby Care Plan"},{"_key":"43bf82ab6334","_type":"span","marks":[],"text":" for ideas on how to cope with big feelings and thoughts while parenting."}],"markDefs":[{"_key":"5815c1be11ac","_type":"link","blank":true,"document":{"_id":"9b76e69e-6f98-4dcc-afba-4d1c93912f37","_type":"article","_rev":"nDWTRH5c4NbG7Fg6KVWxvg","_createdAt":"2022-02-14T07:25:48Z","_updatedAt":"2023-12-12T00:32:31Z","categories":[{"_key":"f3a8701c580c","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"},{"_key":"4057a1772377","_ref":"c4172819-1756-470d-8628-b5ffa921681e","_type":"reference"}],"category":{"_ref":"-2be506a5-df12-5306-ab62-d66056112f83","_type":"reference"},"content":[{"_key":"cf70ae1ab608","_type":"block","children":[{"_key":"3aa9df23192a0","_type":"span","marks":[],"text":"If you find yourself getting frustrated or overwhelmed whilst parenting, this parent and baby care plan will give you some simple but effective tools to manage stressful moments. Taking purposeful breaks throughout the day to look after yourself ensures you can parent in the way you’d like to - and keep yourself and your baby safe. The plan includes a range of self-calming strategies you can use when caring for your baby."}],"markDefs":[],"style":"normal"},{"_key":"dd302887a3b3","_type":"block","children":[{"_key":"2079d54e529c0","_type":"span","marks":[],"text":"The feedback we get from callers to our Helpline is that this safety plan has been a game-changer for them. It can be used frequently throughout the day, whenever you need it. The plan is also effective with toddlers and older children. We hope you find it helpful too."}],"markDefs":[],"style":"normal"},{"_key":"a5f74b77102d","_type":"block","children":[{"_key":"ae0bb1f17525","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"6668444190aa","_type":"quote","quote":"I LEFT HIM SAFELY IN HIS PRAM INSIDE, WHILE I WENT OUTSIDE. I CALLED PANDA STRAIGHT AWAY. THE FEELING WAS OF IMMEDIATE RELIEF AND REASSURANCE."},{"_key":"029c8e2af16f","_type":"block","children":[{"_key":"aaf19b5cedbf","_type":"span","marks":[],"text":"Parent and baby care plan"}],"markDefs":[],"style":"h4"},{"_key":"19eaa2de7ee4","_type":"block","children":[{"_key":"220e72f1e5c9","_type":"span","marks":[],"text":"Here are some ways to manage feeling overwhelmed, stressed or frustrated when you are by yourself and caring for your baby."}],"markDefs":[],"style":"normal"},{"_key":"f561e688535a","_type":"block","children":[{"_key":"0b7536d26a00","_type":"span","marks":[],"text":"Have a think about situations you find stressful or difficult to manage. Being able to identify them beforehand can often help you manage challenging moments in a calmer and more purposeful way."}],"markDefs":[],"style":"normal"},{"_key":"5c33c638f5f6","_type":"block","children":[{"_key":"1bc8c13bb388","_type":"span","marks":[],"text":"If you notice your frustration or stress levels rising (even just a little):"}],"markDefs":[],"style":"normal"},{"_key":"fd5b0e0b9b88","_type":"block","children":[{"_key":"532f6b02548f","_type":"span","marks":[],"text":"Make sure your baby is in a safe place, for example secured in their pram, or bassinette/cot in their room."}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"bf401e739c64","_type":"block","children":[{"_key":"398d6e6e73c2","_type":"span","marks":[],"text":"Use your baby’s name and say something reassuring to them like, “You’re going to stay here for a minute. I’m just going to the other room/outside and I’ll be back very soon.”"}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"ef588b51a3ab","_type":"block","children":[{"_key":"0663470358c1","_type":"span","marks":[],"text":"Leave the room briefly."}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"59a427e3c84b","_type":"block","children":[{"_key":"62fc666f005a","_type":"span","marks":[],"text":"Once you’ve left the room or environment, do something to de-stress for a few minutes. For example:\n• take some deep breaths whilst counting from 20 backwards\n• get some fresh air\n• splash some cool water on your face\n• have a drink or a snack\n• text a friend\n• name and describe 5 things you can see, hear or feel around you (this can help to ‘ground’ you in the present moment)."}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"c922251eeccf","_type":"block","children":[{"_key":"09cbceb1d367","_type":"span","marks":[],"text":"When you feel calmer, return to your baby."}],"level":1,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"cb2ca5205c26","_type":"block","children":[{"_key":"8e641d1bf7cd","_type":"span","marks":[],"text":"Give them verbal reassurance and cuddles to confirm that they’re safe, and you’re there for them."}],"level":1,"listItem":"number","markDefs":[],"style":"normal"}],"datePublished":"2022-02-14","header":{"_type":"pageHeader","background":{"title":"peach80","value":"#FFD29D"},"headline":"Parent and baby care plan","image":{"_type":"imageWithAlt","asset":{"_ref":"image-ac354e5534d97ca782e31e8e27338fdbb885f325-2500x1667-jpg","_type":"reference"}},"text":[{"_key":"5d6e6d1247d4","_type":"block","children":[{"_key":"4538a98db9c70","_type":"span","marks":[],"text":"PANDA’s guide to managing overwhelming thoughts and feelings while caring for yourself and your baby. This simple plan gives you and your baby moments to de-stress any time you’re parenting by yourself."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"c313265df231","_type":"checklist","field":"content"},{"_key":"4e0109e0ed52","_type":"freeText","text":[{"_key":"3c9b3736a7ec","_type":"block","children":[{"_key":"42561079cf0d","_type":"span","marks":[],"text":"Make the call"}],"markDefs":[],"style":"h4"},{"_key":"6cbfb43077b3","_type":"block","children":[{"_key":"861eea3e1261","_type":"span","marks":[],"text":"If you still feel stressed or overwhelmed, please call someone – your partner, a friend, the PANDA Helpline, or one of the numbers listed below."}],"markDefs":[],"style":"normal"},{"_key":"af11053d2526","_type":"block","children":[{"_key":"8921180f3a06","_type":"span","marks":[],"text":"If you call someone, it’s important that you have your baby or child in line of sight while you’re on the phone. Don’t leave your baby or children alone for more than a few minutes unless they’re napping, just pop into the room every now and then to reassure them that you’re there for them."}],"markDefs":[],"style":"normal"},{"_key":"c524c9de1e0c","_type":"block","children":[{"_key":"8edd7a708aa3","_type":"span","marks":[],"text":"We also encourage you to ask for practical support if you need it - especially if you’re managing persistent frustration or overwhelm and you’re concerned about keeping your baby and yourself safe."}],"markDefs":[],"style":"normal"},{"_key":"66baf4023df8","_type":"block","children":[{"_key":"d5b11b9bc60f","_type":"span","marks":[],"text":"It’s a good idea to ask a support person to come over and have them care for your baby while you take a moment to rest, re-charge, and look after yourself."}],"markDefs":[],"style":"normal"},{"_key":"f06e553cfb9f","_type":"block","children":[{"_key":"6cc507810df7","_type":"span","marks":[],"text":"Caring for yourself, and seeking support when you need it, is being the best parent you can be for your baby."}],"markDefs":[],"style":"normal"}]},{"_key":"21b5e17bf39c","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"c4835a84d2c6","_type":"faq","answer":[{"_key":"560df5f3d464","_type":"block","children":[{"_key":"20c32aaa60d70","_type":"span","marks":["b73a79b5cfcd"],"text":"Parentline ACT"}],"markDefs":[{"_key":"b73a79b5cfcd","_type":"link","blank":true,"href":"http://parentlineact.org.au/","linkType":"external","url":"http://parentlineact.org.au/"}],"style":"normal"},{"_key":"ae4fa1834763","_type":"block","children":[{"_key":"e0730c98d596","_type":"span","marks":[],"text":"(02) 6287 3833"}],"markDefs":[],"style":"normal"},{"_key":"db3f0f9d8389","_type":"block","children":[{"_key":"4f09a2abd006","_type":"span","marks":[],"text":"9am-4pm Monday to Friday (except public holidays)"}],"markDefs":[],"style":"normal"}],"question":[{"_key":"ec49630ffd0f","_type":"block","children":[{"_key":"57c0a9f437c50","_type":"span","marks":[],"text":"Australian Capital Territory"}],"markDefs":[],"style":"normal"}]},{"_key":"2503df1b8810","_type":"faq","answer":[{"_key":"2b3933abc47f","_type":"block","children":[{"_key":"5c34f7d47f2f0","_type":"span","marks":["0d4e0d98aa61"],"text":"Parent Line NSW"}],"markDefs":[{"_key":"0d4e0d98aa61","_type":"link","blank":true,"href":"https://www.parentline.org.au/","linkType":"external","url":"https://www.parentline.org.au/"}],"style":"normal"},{"_key":"fd30089bcb4d","_type":"block","children":[{"_key":"813a7373f754","_type":"span","marks":[],"text":"1300 130 052 "}],"markDefs":[],"style":"normal"},{"_key":"baf6994e2376","_type":"block","children":[{"_key":"9592571e9ec6","_type":"span","marks":[],"text":"9am-9pm Monday to Friday, 4pm-9pm weekends"}],"markDefs":[],"style":"normal"},{"_key":"64ba8d48299b","_type":"block","children":[{"_key":"dbae10719366","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"87a6c808f411","_type":"block","children":[{"_key":"0dff2d9cbef00","_type":"span","marks":["0c03037462c0"],"text":"Karitane Careline"},{"_key":"0dff2d9cbef01","_type":"span","marks":[],"text":"\n1300 227 464"}],"markDefs":[{"_key":"0c03037462c0","_type":"link","blank":true,"href":"https://karitane.com.au/careline","linkType":"external","url":"https://karitane.com.au/careline"}],"style":"normal"},{"_key":"e542488a079e","_type":"block","children":[{"_key":"4999d4cc6392","_type":"span","marks":[],"text":"8am-9pm Monday to Thursday, 8am-4.30pm Friday, 9am-3:30pm Saturday"}],"markDefs":[],"style":"normal"},{"_key":"0e99ad2f7839","_type":"block","children":[{"_key":"3bbdd56f0c28","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"39385bc5e5e3","_type":"block","children":[{"_key":"a3a9ee3119d40","_type":"span","marks":["9aca0fe528c2"],"text":"Tresillian Parents Help Line"}],"markDefs":[{"_key":"9aca0fe528c2","_type":"link","blank":true,"href":"https://www.tresillian.org.au/services/parents-help-line/","linkType":"external","url":"https://www.tresillian.org.au/services/parents-help-line/"}],"style":"normal"},{"_key":"0313e52701f5","_type":"block","children":[{"_key":"2f062bc5d985","_type":"span","marks":[],"text":"1300 272 736 (1300 2Parent)"}],"markDefs":[],"style":"normal"},{"_key":"2d73a32b0903","_type":"block","children":[{"_key":"905dc322b0d3","_type":"span","marks":[],"text":"7am-11pm, 7 days"}],"markDefs":[],"style":"normal"}],"question":[{"_key":"8913904c43e6","_type":"block","children":[{"_key":"257189d651ef0","_type":"span","marks":[],"text":"New South Wales"}],"markDefs":[],"style":"normal"}]},{"_key":"ce6dc263863b","_type":"faq","answer":[{"_key":"abcdc47b845d","_type":"block","children":[{"_key":"62fd3de531e70","_type":"span","marks":["624772fe3619"],"text":"FACES Family Support Line NT"}],"markDefs":[{"_key":"624772fe3619","_type":"link","blank":true,"href":"https://tfhc.nt.gov.au/children-and-families/territory-faces","linkType":"external","url":"https://tfhc.nt.gov.au/children-and-families/territory-faces"}],"style":"normal"},{"_key":"54759e6b0dac","_type":"block","children":[{"_key":"f7d91fa69c19","_type":"span","marks":[],"text":"1800 999 900 "}],"markDefs":[],"style":"normal"},{"_key":"0008405fb034","_type":"block","children":[{"_key":"3f09b77f4bf3","_type":"span","marks":[],"text":"8am-8pm, Monday to Friday"}],"markDefs":[],"style":"normal"},{"_key":"4aed0e55c600","_type":"block","children":[{"_key":"162328092315","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"5a20e628762f","_type":"block","children":[{"_key":"e9ede072320a0","_type":"span","marks":["d08decc48afa"],"text":"Parentline Queensland and Northern Territory"}],"markDefs":[{"_key":"d08decc48afa","_type":"link","blank":true,"href":"https://parentline.com.au/","linkType":"external","url":"https://parentline.com.au/"}],"style":"normal"},{"_key":"c4776fe2abb4","_type":"block","children":[{"_key":"34c10f0b1896","_type":"span","marks":[],"text":"1300 301 300"}],"markDefs":[],"style":"normal"},{"_key":"42f84b0c6886","_type":"block","children":[{"_key":"089b9021e3b7","_type":"span","marks":[],"text":" 8am-10pm, 7 days"}],"markDefs":[],"style":"normal"}],"question":[{"_key":"ffdc666888e5","_type":"block","children":[{"_key":"cd0751014dbc0","_type":"span","marks":[],"text":"Northern Territory"}],"markDefs":[],"style":"normal"}]},{"_key":"6975355185d4","_type":"faq","answer":[{"_key":"ef3ece87da69","_type":"block","children":[{"_key":"296f03e07a9d0","_type":"span","marks":["9c4a3a850947"],"text":"Parentline Queensland andNorthern Territory"}],"markDefs":[{"_key":"9c4a3a850947","_type":"link","blank":true,"href":"https://parentline.com.au/","linkType":"external","url":"https://parentline.com.au/"}],"style":"normal"},{"_key":"c7d7669bb7e1","_type":"block","children":[{"_key":"9adeb43332af","_type":"span","marks":[],"text":"1300 301 300"}],"markDefs":[],"style":"normal"},{"_key":"212231bedb16","_type":"block","children":[{"_key":"9961eeb0719d","_type":"span","marks":[],"text":"8am-10pm, 7 days a week"}],"markDefs":[],"style":"normal"},{"_key":"bc1e5b930ef9","_type":"block","children":[{"_key":"d0f6253ee6c6","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"65dcf4beb305","_type":"block","children":[{"_key":"ef45192ad0fb0","_type":"span","marks":["a611ba61e009"],"text":"13 HEALTH"}],"markDefs":[{"_key":"a611ba61e009","_type":"link","blank":true,"href":"https://www.qld.gov.au/health/contacts/advice/13health","linkType":"external","url":"https://www.qld.gov.au/health/contacts/advice/13health"}],"style":"normal"},{"_key":"bc9b2e4f9f1e","_type":"block","children":[{"_key":"f1e23d695aa0","_type":"span","marks":[],"text":"13 43 25 84 "}],"markDefs":[],"style":"normal"},{"_key":"9e5413bc6cf1","_type":"block","children":[{"_key":"014da6aad8f3","_type":"span","marks":[],"text":"Speak to a registered nurse 24/7 or request the Child Health Team "}],"markDefs":[],"style":"normal"},{"_key":"b1861545b70a","_type":"block","children":[{"_key":"0ea0c67a8380","_type":"span","marks":[],"text":"6.30am-11 pm, 7 days a week."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"15b78bdc0425","_type":"block","children":[{"_key":"6853f42699df0","_type":"span","marks":[],"text":"Queensland"}],"markDefs":[],"style":"normal"}]},{"_key":"fab822d003d9","_type":"faq","answer":[{"_key":"328b72e03185","_type":"block","children":[{"_key":"3a3720dccda30","_type":"span","marks":["13af32d64cc8"],"text":"Parent Helpline South Australia"}],"markDefs":[{"_key":"13af32d64cc8","_type":"link","blank":true,"href":"https://www.cafhs.sa.gov.au/services/parent-helpline","linkType":"external","url":"https://www.cafhs.sa.gov.au/services/parent-helpline"}],"style":"normal"},{"_key":"1996757e7ece","_type":"block","children":[{"_key":"ac8181e01b01","_type":"span","marks":[],"text":"1300 364 100 "}],"markDefs":[],"style":"normal"},{"_key":"4731515f8d4d","_type":"block","children":[{"_key":"f13f43d6e2ac","_type":"span","marks":[],"text":"7.15am-9.15pm, 7 days a week "}],"markDefs":[],"style":"normal"},{"_key":"9826734b71d9","_type":"block","children":[{"_key":"16fea6a9fc5e","_type":"span","marks":[],"text":"(calls outside these times will be redirected to the national Health Direct helpline)"}],"markDefs":[],"style":"normal"}],"question":[{"_key":"16e2db2daa9b","_type":"block","children":[{"_key":"e7f9cf5d81e00","_type":"span","marks":[],"text":"South Australia"}],"markDefs":[],"style":"normal"}]},{"_key":"76e367c699f1","_type":"faq","answer":[{"_key":"aaa231277e20","_type":"block","children":[{"_key":"0f1d524b8c0d0","_type":"span","marks":["529b31beb1e7"],"text":"Parentline Tasmania"}],"markDefs":[{"_key":"529b31beb1e7","_type":"link","blank":true,"href":"https://www.health.tas.gov.au/health-topics/childrens-health/child-health-and-parenting-service-chaps/parent-line","linkType":"external","url":"https://www.health.tas.gov.au/health-topics/childrens-health/child-health-and-parenting-service-chaps/parent-line"}],"style":"normal"},{"_key":"ac1e36680d66","_type":"block","children":[{"_key":"00df4303acc9","_type":"span","marks":[],"text":"1300 808 178 "}],"markDefs":[],"style":"normal"},{"_key":"8ff5ac8d42f5","_type":"block","children":[{"_key":"90e98eb12300","_type":"span","marks":[],"text":"24 hours, 7 days a week"}],"markDefs":[],"style":"normal"}],"question":[{"_key":"687a46da8f63","_type":"block","children":[{"_key":"cf97d17bf68e0","_type":"span","marks":[],"text":"Tasmania"}],"markDefs":[],"style":"normal"}]},{"_key":"90a7ec11ab91","_type":"faq","answer":[{"_key":"d7c03fe7f724","_type":"block","children":[{"_key":"44dd971cd6850","_type":"span","marks":["43623defc54f"],"text":"Parentline Victoria"}],"markDefs":[{"_key":"43623defc54f","_type":"link","blank":true,"href":"https://services.dffh.vic.gov.au/parentline","linkType":"external","url":"https://services.dffh.vic.gov.au/parentline"}],"style":"normal"},{"_key":"073ad98f2470","_type":"block","children":[{"_key":"30972a84f09b","_type":"span","marks":[],"text":"13 22 89"}],"markDefs":[],"style":"normal"},{"_key":"0bc7e8a4d6a8","_type":"block","children":[{"_key":"65fc7aac21c4","_type":"span","marks":[],"text":"8am-12am, 7 days a week"}],"markDefs":[],"style":"normal"},{"_key":"867020eeeaa1","_type":"block","children":[{"_key":"45abae750388","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"0bc556efb644","_type":"block","children":[{"_key":"d56ce29968c90","_type":"span","marks":["c03c51513fac"],"text":"Maternal and Child Health Line"}],"markDefs":[{"_key":"c03c51513fac","_type":"link","blank":true,"href":"https://www.betterhealth.vic.gov.au/health/serviceprofiles/maternal-and-child-health-line-service","linkType":"external","url":"https://www.betterhealth.vic.gov.au/health/serviceprofiles/maternal-and-child-health-line-service"}],"style":"normal"},{"_key":"1b15a3cccefd","_type":"block","children":[{"_key":"350b12be617d","_type":"span","marks":[],"text":"13 22 29 "}],"markDefs":[],"style":"normal"},{"_key":"de068d2b1a8b","_type":"block","children":[{"_key":"fd1a821326db","_type":"span","marks":[],"text":"24 hours, 7 days a week"}],"markDefs":[],"style":"normal"}],"question":[{"_key":"05d4b113ad6d","_type":"block","children":[{"_key":"71db6f833a1f0","_type":"span","marks":[],"text":"Victoria"}],"markDefs":[],"style":"normal"}]},{"_key":"ed9b34e869bb","_type":"faq","answer":[{"_key":"3eaa855ed769","_type":"block","children":[{"_key":"89dff0ca18ee0","_type":"span","marks":["67ea25e45024"],"text":"Ngala Parenting Line"}],"markDefs":[{"_key":"67ea25e45024","_type":"link","blank":true,"href":"https://www.ngala.com.au/service/ngala-parenting-line-2/","linkType":"external","url":"https://www.ngala.com.au/service/ngala-parenting-line-2/"}],"style":"normal"},{"_key":"b2c775db4974","_type":"block","children":[{"_key":"6d4588b28042","_type":"span","marks":[],"text":"(08) 9368 9368 (metropolitan) or 1800 111 546 (regional callers) "}],"markDefs":[],"style":"normal"},{"_key":"de51f4cd0b28","_type":"block","children":[{"_key":"5cda44158082","_type":"span","marks":[],"text":"8am-8pm 7 days"}],"markDefs":[],"style":"normal"},{"_key":"a727d945720f","_type":"block","children":[{"_key":"b3e64af8e915","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"c0f89c491dfb","_type":"block","children":[{"_key":"055b50ec2f090","_type":"span","marks":["093956f5f91c"],"text":"Wanslea – Grandcare"},{"_key":"055b50ec2f091","_type":"span","marks":[],"text":" (information and support service for grandparents)"}],"markDefs":[{"_key":"093956f5f91c","_type":"link","blank":true,"href":"https://www.wanslea.org.au/programs/grandcare","linkType":"external","url":"https://www.wanslea.org.au/programs/grandcare"}],"style":"normal"},{"_key":"19ef9c951075","_type":"block","children":[{"_key":"c92896dbc53f","_type":"span","marks":[],"text":"1800 008 323 "}],"markDefs":[],"style":"normal"},{"_key":"cb53c776c517","_type":"block","children":[{"_key":"e17621abad9c","_type":"span","marks":[],"text":"10am-3pm Monday to Friday"}],"markDefs":[],"style":"normal"}],"question":[{"_key":"dbb4c7d422f5","_type":"block","children":[{"_key":"d74ab8af30060","_type":"span","marks":[],"text":"Western Australia"}],"markDefs":[],"style":"normal"}]}],"title":"More phone numbers for support in your state"},{"_key":"d7fcffa133b7","_type":"helpLine","field":"content"}],"relatedArticles":[{"_key":"cfe1a1535e13","_ref":"ea5008f7-a47e-4676-9ae0-c723bfd48898","_type":"reference"},{"_key":"fc5c4a18f191","_ref":"e3e4eb2d-29b8-4375-982d-1acc2d22b0c2","_type":"reference"},{"_key":"7d14552282fd","_ref":"9aa50a2e-c32f-4dda-a8ac-8da56d0b6bf6","_type":"reference"}],"seo":{"_type":"seo","metaDescription":"PANDA’s guide to managing overwhelming thoughts and feelings while caring for yourself and your baby.","metaTitle":"Parent and baby care plan","socialImage":{"_type":"image","asset":{"_ref":"image-2c5d7cb0d9b9c720266544d78cf9d65be2e0c348-1200x630-png","_type":"reference"}}},"showFeedbackForm":true,"sidebarPosts":[{"_key":"81018c2bb5a5","_ref":"09a8636c-b6c5-4b7d-ac91-a3c362fe67e1","_type":"reference"},{"_key":"4df60423d1ed","_ref":"0dd44d32-f29c-4ed4-b700-c1b55dfbb570","_type":"reference"}],"sidebarTitle":"Helpful Information","slug":{"_type":"slug","current":"parent-and-baby-care-plan"},"tags":[{"_key":"265d1f19a1e3","_ref":"93c6a6d9-0f5a-45ab-a76e-08706724c63d","_type":"reference"}],"title":"Parent and baby care plan","id":"-720543be-585f-5d0b-8549-4f7cec048a16","children":[],"internal":{"type":"SanityArticle","contentDigest":"828919e14c8596548891214fdadb4228","owner":"gatsby-source-sanity","counter":148},"parent":null,"__gatsby_resolved":{"slug":{"current":"parent-and-baby-care-plan"}}},"linkType":"internal"}],"style":"normal"}]},{"question":[{"_key":"64d7590a73c3","_type":"block","children":[{"_key":"503497d601700","_type":"span","marks":[],"text":"Looking after yourself"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"a2ddf65afbab","_type":"block","children":[{"_key":"40f48c40e23b0","_type":"span","marks":[],"text":"There are many things you can do increase your tolerance of distress and manage strong emotional reactions to intrusive thoughts.\n\nThe most important thing is to remind yourself that what you’re experiencing is just a thought – it’s not an intent, an action or any kind of behaviour. Just an unwanted thought that will pass, like all the other thoughts you have.\n\nIt may help to explore new ways to respond to these thoughts instead of automatically reacting to them. There are effective strategies available to help you cope with unwanted intrusive thoughts, that may reduce their impact on your mental health, wellbeing and daily function.\n\nResearch suggests we think an average of 6,200 thoughts per day. Intrusive thoughts are just one of many thousands, but because they’re often distressing, we may pay them more attention, and find them harder to dismiss.\n\nIt may help to think of intrusive thoughts as your mind in ‘protective parent overdrive’, imagining worst case scenario events and situations. Intrusive thoughts are not a reflection of who you are as a person or parent.\n\nIf you don’t have anyone around to chat to about what’s happening, it can be helpful to draw some lines between the thought, your feelings, and behaviour:\n\n- Identify the thought as intrusive\n\n- Name how you’re feeling in response to the thought\n\n- Remind yourself that it’s simply a thought, it’s not a reality\n\n- Do a simple activity to relax, de-stress and focus on looking after yourself\n\n"},{"_key":"fc6e3f61dcb2","_type":"span","marks":["strong"],"text":"Here’s an example:"},{"_key":"551396459577","_type":"span","marks":[],"text":"\n\n“I’m having an intrusive thought right now. It’s just a thought, and the protective part of my brain is just trying to do its job to look after me and my baby. Lots of people have these thoughts. It’s not something I’d act on, it’s just a thought and it doesn’t reflect who I am, or my values, or my reality”.\n\n“I’m feeling (upset/worried/disturbed/sad/frustrated) and need a minute to look after myself. This moment will pass. My baby and I are safe and we’re okay”.\n\n“I’m going to have a few sips of water then (go outside for some fresh air/text a friend/call PANDA/do a grounding exercise).”\n\nBy naming the thought and your response to it each time, you may experience a gradual reduction in the intensity of feelings triggered by having an unwanted thought.\n\nThis process can also disrupt any thought spirals where you draw conclusions about the thought that increase the severity of your distress (“I must be a terrible person for thinking like this”, “What kind of parent has thoughts like that?”).\n\nMost parents have intrusive thoughts. When those thoughts don’t reflect who you are or your values, it’s important to find ways to let the thoughts pass through your mind without them affecting how you feel about yourself.\n\nIf the intrusive thoughts persist and you feel unable to cope with them by yourself, please talk to someone so you’re not managing everything alone."}],"markDefs":[],"style":"normal"}]}]},{"_key":"ec58d2f0341b","_type":"helpLine","include":null},{"_key":"77337f18e630","_type":"articleCollection","include":null,"eyebrow":"Articles","title":"Related articles","population":"select","posts":[{"title":"Coping with strong emotions as a new parent","_type":"article","slug":{"current":"coping-with-strong-emotions-as-a-new-parent"},"header":{"image":{"asset":{"_id":"image-db1b51efe9f3a98acde0231aecd06a803b1f99a0-3001x3000-png"},"crop":null,"hotspot":null,"alt":"Mum with thought bubble that says 'I thought I'd be great at this. I feel like a failure'"},"text":[{"_key":"6fdcbaf8556c","_type":"block","children":[{"_key":"31ab64cc84050","_type":"span","marks":[],"text":"Feelings come and go – learning how to cope with unwanted or distressing emotions is a big part of the journey to parenthood."}],"markDefs":[],"style":"normal"}]}},{"title":"Managing change","_type":"article","slug":{"current":"managing-change"},"header":{"image":{"asset":{"_id":"image-4ccf15a91f6a441a9898b5c674bde6c1a5cfdc75-855x796-png"},"crop":{"bottom":0,"right":0.011737089201877882,"left":0.032863849765258205,"top":0.07816370585320974},"hotspot":{"height":0,"width":0,"x":0.5,"y":0.52017127892986},"alt":"Illustration of mum, dad and their two children"},"text":[{"_key":"e8c8bc9e13df","_type":"block","children":[{"_key":"8c1e7f1342530","_type":"span","marks":[],"text":"A relaxation and grounding guide for pregnancy and new parenthood"}],"markDefs":[],"style":"normal"}]}},{"title":"What happens when I call the PANDA Helpline? ","_type":"article","slug":{"current":"what-happens-when-i-call-the-panda-helpline"},"header":{"image":{"asset":{"_id":"image-885b5eb38f693819a76ea74c94d8b89f2fdcb163-5001x5001-png"},"crop":null,"hotspot":null,"alt":"illustration of mum on phone while holding her baby"},"text":[{"_key":"ed109e5eafa1","_type":"block","children":[{"_key":"e57a343822c30","_type":"span","marks":[],"text":"When you call PANDA, we’ll provide a free, 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"}]}}],"background":null,"categoryOrTag":null}],"relatedArticles":[],"showFeedbackForm":true,"seo":{"metaTitle":"Intrusive thoughts during the transition to parenthood","metaDescription":"Lot's of new and expecting parents experiencing unwanted intrusive thoughts, but people don't often talk about it.","socialImage":{"asset":{"_id":"image-19b6009b1ae1269341613086a21fbb3aecbc21ba-1200x630-png"}}}}},"pageContext":{"slug":"intrusive-thoughts","isArticle":true,"lastMod":"2023-12-12"}},
    "staticQueryHashes": ["2217905065","3363036388","3383307213","3769966569"]}