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We understand that it’s often the early hours of the morning when our callers are feeling overwhelmed, unable to cope, and need support services they can access for immediate help."}],"markDefs":[],"style":"normal"},{"_key":"745bc224fc5d","_type":"block","children":[{"_key":"1f0ba379f1dd0","_type":"span","marks":[],"text":"Below are two mental health safe plans that can be used any time of the day or night."}],"markDefs":[],"style":"normal"},{"_key":"7f17a2fea1a4","_type":"block","children":[{"_key":"a136da2ffb120","_type":"span","marks":[],"text":"The first safe plan is for you if you’re having a hard time coping. There’s also a safe plan for people who are caring for a loved one experiencing mental health difficulties."}],"markDefs":[],"style":"normal"},{"_key":"a02ba8b009a3","_type":"block","children":[{"_key":"0b041dfc97970","_type":"span","marks":[],"text":"We encourage you to share your safe plan with anyone that’s supporting you. 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This safe plan includes local 24/7 mental health crisis services for your area."}],"markDefs":[],"style":"normal"},{"_key":"989de62a85df","_type":"block","children":[{"_key":"adecf193dd620","_type":"span","marks":[],"text":"If you are feeling distressed and would like to talk to someone, you can call:"}],"markDefs":[],"style":"normal"},{"_key":"b4c8aae74958","_type":"block","children":[{"_key":"6da19c9f086b","_type":"span","marks":["e3972f3f0914"],"text":"PANDA’s National Perinatal Mental Health Helpline"},{"_key":"93076d00e614","_type":"span","marks":[],"text":": 1300 726 306 (9am – 7.30pm AEST/AEDT, Monday to Friday)."}],"level":1,"listItem":"bullet","markDefs":[{"_key":"e3972f3f0914","_type":"link","document":{"_id":"b769769d-ee6c-42d0-9dfe-8b41e1625715","_type":"article","_rev":"Kn3wbDCpdlq0SfV55x4P69","_createdAt":"2022-02-14T08:26:11Z","_updatedAt":"2023-12-12T00:40:50Z","content":[{"_key":"eb6661efc0b7","_type":"block","children":[{"_key":"fa654eeedc9e0","_type":"span","marks":[],"text":"PANDA’s National Perinatal Mental Health Helpline is Australia’s only free national helpline for people affected by changes to their mental health and emotional wellbeing during the perinatal period. We support people throughout pregnancy up until their baby is 12 months old."}],"markDefs":[],"style":"normal"},{"_key":"1463798405d2","_type":"block","children":[{"_key":"44efa594b966","_type":"span","marks":[],"text":"The Helpline is open:"}],"markDefs":[],"style":"normal"},{"_key":"4a5af61332f3","_type":"block","children":[{"_key":"617630b27a71","_type":"span","marks":[],"text":"9am - 7:30pm Monday - Friday"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"0ac998d761d2","_type":"block","children":[{"_key":"29158c50f2b0","_type":"span","marks":[],"text":"9am - 4pm on Saturdays and public holidays."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6eda82b888f2","_type":"block","children":[{"_key":"a5c542d387550","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"cbed3109d51e","_type":"block","children":[{"_key":"50d268c87adc0","_type":"span","marks":[],"text":"The Helpline provides a safe and confidential space for any expecting or new parent needing support with the challenges of becoming a parent."}],"markDefs":[],"style":"normal"},{"_key":"fbb60b1c5008","_type":"block","children":[{"_key":"765b6f01d2820","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"7a036a332838","_type":"block","children":[{"_key":"d164816256f00","_type":"span","marks":[],"text":"We also speak to concerned support people who want information on caring for someone experiencing challenges during the transition to parenthood, including:"}],"markDefs":[],"style":"normal"},{"_key":"efc4c879fb1c","_type":"block","children":[{"_key":"40ac75a2260d0","_type":"span","marks":[],"text":"Partners"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"0a47604e8715","_type":"block","children":[{"_key":"4bee0f8251210","_type":"span","marks":[],"text":"Family and friends"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1371f2c24c34","_type":"block","children":[{"_key":"e8d83d9c8abb0","_type":"span","marks":[],"text":"Health professionals"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"77af4b7b5adb","_type":"block","children":[{"_key":"c175c96746af0","_type":"span","marks":[],"text":"Many people in the Australian community don’t know about the signs and symptoms of perinatal anxiety and depression, or where to turn for support. The PANDA Helpline can help you identify what kind of care you need and where to find it."}],"markDefs":[],"style":"normal"},{"_key":"a4ef46be1a9a","_type":"block","children":[{"_key":"56be8949aef9","_type":"span","marks":[],"text":"Free counselling, support, information and referral"}],"markDefs":[],"style":"h4"},{"_key":"937c694a1d45","_type":"block","children":[{"_key":"a781c581ba780","_type":"span","marks":[],"text":"Our highly trained and caring counsellors help you work through your concerns by providing a safe, confidential space to talk openly and honestly about your thoughts, feelings and experiences."}],"markDefs":[],"style":"normal"},{"_key":"b42aaa408d77","_type":"block","children":[{"_key":"234f0f98fd5e","_type":"span","marks":[],"text":"We’re here to help you:"}],"markDefs":[],"style":"normal"},{"_key":"5a3760251ae3","_type":"block","children":[{"_key":"4d74de73606f0","_type":"span","marks":[],"text":"Make sense of what you or your loved one is experiencing during the transition to parenthood."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6847613fee4e","_type":"block","children":[{"_key":"873009728c6b0","_type":"span","marks":[],"text":"Identify your current coping skills and strengths as an expecting or new parent, or support person."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"772cf08757ab","_type":"block","children":[{"_key":"87ad519f16280","_type":"span","marks":[],"text":"Explore a range of perinatal mental health and wellbeing care strategies."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"b3901da58575","_type":"block","children":[{"_key":"3c8088d126f40","_type":"span","marks":[],"text":"Understand the support and treatment options available for expecting and new parents."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"950809a0842e","_type":"block","children":[{"_key":"6c53bef5dafe0","_type":"span","marks":[],"text":"Link in with community-based perinatal supports in your area."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"a97549c705d3","_type":"block","children":[{"_key":"23c00fcd28e3","_type":"span","marks":[],"text":"You don’t need to be experiencing a crisis to reach out to PANDA. We speak to callers about a broad range of issues that come up during pregnancy and early parenthood."}],"markDefs":[],"style":"normal"},{"_key":"1834282b388a","_type":"block","children":[{"_key":"f1c9d29f3438","_type":"span","marks":[],"text":"Some examples of what we often talk about on the Helpline are below, but please know that whatever’s on your mind, no matter what it is – we're here to listen and help."}],"markDefs":[],"style":"normal"},{"_key":"42687be11d74","_type":"block","children":[{"_key":"569d19f65350","_type":"span","marks":[],"text":"Common concerns people call PANDA about include:"}],"markDefs":[],"style":"normal"},{"_key":"d999dee4bee7","_type":"block","children":[{"_key":"f649330dde670","_type":"span","marks":[],"text":"Changes to mental health, emotional wellbeing, or daily function."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6825be0d2774","_type":"block","children":[{"_key":"2349027008ad0","_type":"span","marks":[],"text":"Bonding and attachment during pregnancy or with your baby."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"77445322cdf6","_type":"block","children":[{"_key":"03fcd0405a480","_type":"span","marks":[],"text":"Trying to process a pregnancy or birth that didn’t go as planned."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"45d213b879bb","_type":"block","children":[{"_key":"ac0f40ebf7b10","_type":"span","marks":[],"text":"Parenting challenges."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6f3d84f69f0b","_type":"block","children":[{"_key":"7bc763877af90","_type":"span","marks":[],"text":"Changes to self-identity and/or relationships."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"cfb899afd9d8","_type":"block","children":[{"_key":"1e26dfd027510","_type":"span","marks":[],"text":"Caring for someone else and wanting to know how you can best support them."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"5b01f14b3792","_type":"block","children":[{"_key":"dc31eda895f5","_type":"span","marks":[],"text":"We encourage you to reach out to PANDA for support at any stage of your perinatal journey, and for any reason. We know you’re the expert in your own life, and we’re always guided by what you think you need for yourself and your family. Together, we’ll explore which support options might be most helpful.\n"}],"markDefs":[],"style":"normal"},{"_key":"406ca67a089b","_type":"block","children":[{"_key":"f0a4415f8d6d0","_type":"span","marks":[],"text":"Reaching out is the first step"}],"markDefs":[],"style":"h4"},{"_key":"ba7b7329b8ab","_type":"block","children":[{"_key":"a9a6c4289eba0","_type":"span","marks":[],"text":"If you’re experiencing changes to your mental health that are impacting your wellbeing, relationships and daily function, PANDA is here to support you. We know that the sooner you seek help, the more quickly you can recover."}],"markDefs":[],"style":"normal"},{"_key":"dda73e0b8523","_type":"block","children":[{"_key":"4ea8b845abe9","_type":"span","marks":[],"text":"Many people who feel like they need help may delay telling their loved ones and health professionals - or feel unsure about where to start looking for support."}],"markDefs":[],"style":"normal"},{"_key":"277f29f23423","_type":"block","children":[{"_key":"f07984e83452","_type":"span","marks":[],"text":"It takes trust and courage to confide in someone that you’re having a hard time. Often callers tell us there’s lots of expectation they’ll be feeling joy and excitement at this time of life, when the reality is so different. Feelings of sadness, confusion, frustration and shame can make it hard to reach out and tell anyone you’re not coping in the way you’d hoped."}],"markDefs":[],"style":"normal"},{"_key":"df975c5d7b33","_type":"block","children":[{"_key":"8be7b67f1b4f","_type":"span","marks":[],"text":"Some people are concerned about talking to health professionals (like their doctor or child and family health nurse) about what they’re experiencing as an expecting or new parent, for fear of judgement or their concerns being dismissed. "}],"markDefs":[],"style":"normal"},{"_key":"5055aef51ad8","_type":"block","children":[{"_key":"cf000f15ea31","_type":"span","marks":[],"text":"Having open and honest conversations about your mental health can feel overwhelming and difficult to do. Yet every day our callers tell us it’s such a relief to talk to someone who cares - and know that you no longer need to keep trying to manage everything on your own."}],"markDefs":[],"style":"normal"},{"_key":"10ae8f3faefc","_type":"block","children":[{"_key":"c60a88c9daf60","_type":"span","marks":["strong"],"text":"Taking that first step to tell someone you need support is the fastest route to recovery."}],"markDefs":[],"style":"normal"},{"_key":"d3ea7c1a7885","_type":"block","children":[{"_key":"4d53e44268120","_type":"span","marks":[],"text":"Our Helpline counsellors can help you work through any concerns you have - including talking to your loved ones and health professionals. Together we’ll explore ways to start having conversations about your mental health and emotional wellbeing with the people who care for you. 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We know you’re the expert in your own life, and we’re always guided by what you think you need for yourself and your family. Together, we’ll explore which support options might be most helpful.\n"}],"markDefs":[],"style":"normal"},{"_key":"406ca67a089b","_type":"block","children":[{"_key":"f0a4415f8d6d0","_type":"span","marks":[],"text":"Reaching out is the first step"}],"markDefs":[],"style":"h4"},{"_key":"ba7b7329b8ab","_type":"block","children":[{"_key":"a9a6c4289eba0","_type":"span","marks":[],"text":"If you’re experiencing changes to your mental health that are impacting your wellbeing, relationships and daily function, PANDA is here to support you. 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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. I feel like a failure'","asset":{"_ref":"image-db1b51efe9f3a98acde0231aecd06a803b1f99a0-3001x3000-png","_type":"reference"}},"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"}]},"modules":[{"_key":"5dda9e1f0af2","_type":"freeText","background":{"title":"white","value":"#FFFFFF"},"text":[{"_key":"3a026c2d6d7c","_type":"block","children":[{"_key":"34766b7945130","_type":"span","marks":[],"text":"Don't push feelings away"}],"markDefs":[],"style":"h4"},{"_key":"8ac98f461ac6","_type":"block","children":[{"_key":"949968590a2e0","_type":"span","marks":[],"text":"When we sit with strong and uncomfortable emotions, they gradually begin to feel less intense and scary. 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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"}],"markDefs":[],"style":"normal"},{"_key":"8afe54a18fc4","_type":"block","children":[{"_key":"07d2b546092d","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"de2a08c399fd","_type":"button","link":{"_type":"link","blank":true,"document":{"_id":"485ff375-ddaf-4fad-b9dd-8d732f8f35aa","_type":"article","_rev":"28Ey2N6aiyTS8vMpxWSV4V","_createdAt":"2023-11-14T03:35:24Z","_updatedAt":"2023-12-18T00:27:43Z","categories":[{"_key":"fe161d3cdbdd","_ref":"f3a1efdb-0e5d-4871-83d7-1d7f66ee6107","_type":"reference"}],"content":[{"_key":"5b599c4d2a66","_type":"block","children":[{"_key":"70820e22da4a0","_type":"span","marks":[],"text":"A suicide safety plan can’t guarantee that someone will be safe from suicide – but using a safety plan can decrease the likelihood someone will progress from suicidal ideation to action."}],"markDefs":[],"style":"normal"},{"_key":"4f746fa54b57","_type":"block","children":[{"_key":"3cf8334ab08b0","_type":"span","marks":[],"text":"Research suggests that "},{"_key":"4d0ac2a971fb","_type":"span","marks":["strong"],"text":"suicide safety plans created in collaboration with healthcare providers may be more effective"},{"_key":"55b158fe2343","_type":"span","marks":[],"text":", and used more often, than a safety plan someone creates by themselves."}],"markDefs":[],"style":"normal"},{"_key":"f2721913c175","_type":"block","children":[{"_key":"8105ca14e1cf0","_type":"span","marks":[],"text":"It’s common practice to create a suicide safety plan after someone has experienced a suicide attempt or crisis. To reduce the risk of suicide, you can pre-emptively create a mental health safety plan with any parent in your care who is concerned about their mental health, including thoughts of suicide. "}],"markDefs":[],"style":"normal"},{"_key":"1e29512cfa39","_type":"block","children":[{"_key":"1d0f481ecda00","_type":"span","marks":[],"text":"When you’re helping the person to complete their safety plan, consider using a free app like "},{"_key":"1d0f481ecda01","_type":"span","marks":["4fb53cc0e316"],"text":"BeyondNow"},{"_key":"1d0f481ecda02","_type":"span","marks":[],"text":", so they have access to their suicide safety plan on their phone. "}],"markDefs":[{"_key":"4fb53cc0e316","_type":"link","href":"https://www.beyondblue.org.au/get-support/beyondnow-suicide-safety-planning","linkType":"external","url":"https://www.beyondblue.org.au/get-support/beyondnow-suicide-safety-planning"}],"style":"normal"},{"_key":"b11ca6177a9d","_type":"block","children":[{"_key":"496b06970a750","_type":"span","marks":["strong"],"text":"Perinatal practice tip"},{"_key":"6676cd109893","_type":"span","marks":[],"text":": Whether you’re providing support in pregnancy to someone with older children, or postnatal support to the parent of a newborn, always include babies and older children in each parent’s personalised safety plan. "}],"markDefs":[],"style":"normal"}],"datePublished":"2023-11-12","header":{"_type":"pageHeader","background":{"title":"teal100","value":"#236D6D"},"headline":"Creating a strengths-based suicide safety plan","image":{"_type":"imageWithAlt","alt":"Woman looking confused standing in a puddle","asset":{"_ref":"image-7a14cddd133e5e392adb22142a9eb8266e71d153-3334x3334-png","_type":"reference"}},"text":[{"_key":"08f42e867628","_type":"block","children":[{"_key":"c810e1db01260","_type":"span","marks":[],"text":"Support expecting and new parents in your care to manage their mental health with this suicide safety plan."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"6516e0b3b3ca","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"d6c4b36c3d8f","_type":"faq","answer":[{"_key":"a939984b1b6a","_type":"block","children":[{"_key":"5bba07fbed200","_type":"span","marks":["em"],"text":"What are my red flags, that tell me I’m not coping as well as usual?"}],"markDefs":[],"style":"normal"},{"_key":"03af822b4d6e","_type":"block","children":[{"_key":"d43a29ece871","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"5ea0ec6ffe80","_type":"block","children":[{"_key":"bbc1264f634d0","_type":"span","marks":[],"text":"Explore warning thoughts, feelings and behaviours that the person associates with increased risk of suicide thoughts, urges or behaviour. This includes warning signs linked to parenting activities and/or baby’s behaviour, like when their baby is unsettled and crying."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"9287972b2467","_type":"block","children":[{"_key":"e2c7a20e45a40","_type":"span","marks":[],"text":"Step One: Recognising personal warning signs and triggers."}],"markDefs":[],"style":"normal"}]},{"_key":"b83e846b5896","_type":"faq","answer":[{"_key":"53ef51d61750","_type":"block","children":[{"_key":"a65d4504f68f0","_type":"span","marks":["em"],"text":"Things I can do when I’m by myself (and with my baby) to keep myself safe."}],"markDefs":[],"style":"normal"},{"_key":"6305ae382130","_type":"block","children":[{"_key":"7ba6e79194ed","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"5bdf1fbe0a74","_type":"block","children":[{"_key":"077d2a7e831b0","_type":"span","marks":[],"text":"Explore how "},{"_key":"43c99809b7c4","_type":"span","marks":["strong"],"text":"easy and practical"},{"_key":"78e95cca3980","_type":"span","marks":[],"text":" these strategies are, including any barriers to the person using them when in crisis. For example, ‘popping bub in their pram and going for a walk’ is a coping strategy but may not be practical or safe at 3am."}],"markDefs":[],"style":"normal"},{"_key":"37ba9cac7b37","_type":"block","children":[{"_key":"02a3c60dc0170","_type":"span","marks":["strong"],"text":"A range of activities here might include: "}],"markDefs":[],"style":"normal"},{"_key":"aab9c42ed1bc","_type":"block","children":[{"_key":"de95b4f53fc10","_type":"span","marks":[],"text":"Listening to music."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1601199effc0","_type":"block","children":[{"_key":"39b452b3db3a0","_type":"span","marks":[],"text":"Taking a shower."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"610b24ba5f3d","_type":"block","children":[{"_key":"ad1d1e5d74130","_type":"span","marks":[],"text":"Exercise or gentle movement, like a free online yoga 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