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You might feel like you want to:"}],"markDefs":[],"style":"normal"},{"_key":"b1e84d969ddf","_type":"block","children":[{"_key":"63683862dbcf0","_type":"span","marks":[],"text":"Explode in anger"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6758b3499a6a","_type":"block","children":[{"_key":"150c77e828770","_type":"span","marks":[],"text":"Freeze, or run away and hide "}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"3cf1189ad84e","_type":"block","children":[{"_key":"3e90595a53e00","_type":"span","marks":[],"text":"Scream and cry"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"b0ffd5c830b8","_type":"block","children":[{"_key":"4ab01c2386440","_type":"span","marks":[],"text":"Disconnect and withdraw from your thoughts, feelings and stressful situations"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"acf374a2e37f","_type":"block","children":[{"_key":"9f59df22d8cc0","_type":"span","marks":[],"text":"If you are neurodiverse, you have a brain that processes and reacts to sensory information from your environment differently from the brains of people who are not neurodivergent (also called neurotypical)."}],"markDefs":[],"style":"normal"},{"_key":"ec85be3b6ee5","_type":"block","children":[{"_key":"4fbe46fc4a530","_type":"span","marks":[],"text":"In our busy, chaotic world it can be hard to support our own wellbeing and sensory support needs. When you’re pregnant or caring for a baby, looking after yourself and your bub may feel extra tricky."}],"markDefs":[],"style":"normal"},{"_key":"a7d7de19223d","_type":"block","children":[{"_key":"999977584ac00","_type":"span","marks":[],"text":"We’ve put together this guide for you and other neurodiverse parents in our community, so you can build up a toolkit of useful self-soothing skills for all those times when everything feels too much."}],"markDefs":[],"style":"normal"},{"_key":"9c22bf31bc92","_type":"block","children":[{"_key":"57f9e79f59500","_type":"span","marks":[],"text":"You may find these sensory strategies helpful if you identify as neurodivergent or have strong sensory preferences."}],"markDefs":[],"style":"h4"},{"_key":"19b21859bb26","_type":"block","children":[{"_key":"7edc6f11d5d30","_type":"span","marks":["strong"],"text":"This includes identifying with - or having a diagnosis of:"}],"markDefs":[],"style":"normal"},{"_key":"37a604b01ba3","_type":"block","children":[{"_key":"f5f61038e6c00","_type":"span","marks":[],"text":"Autism"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6d60b9e3b4fa","_type":"block","children":[{"_key":"1659162ad7040","_type":"span","marks":[],"text":"Attention-deficit/hyperactivity disorder (ADD/ADHD)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"9568b869348f","_type":"block","children":[{"_key":"5d8e1875f41f0","_type":"span","marks":[],"text":"Tourette’s syndrome"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"99e385be4fee","_type":"block","children":[{"_key":"9becf0d620360","_type":"span","marks":[],"text":"Sensory processing disorder"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"a366e7a18d1a","_type":"block","children":[{"_key":"d68d326f8a900","_type":"span","marks":[],"text":"Learning difficulties like dyslexia"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"951389d212d4","_type":"block","children":[{"_key":"ed44459f21a80","_type":"span","marks":[],"text":"Mental health conditions like bipolar, post-traumatic stress, "},{"_key":"ed44459f21a81","_type":"span","marks":["6568cd6969b3"],"text":"obsessive-compulsive disorder"},{"_key":"4441d9530544","_type":"span","marks":[],"text":" or social anxiety"}],"level":1,"listItem":"bullet","markDefs":[{"_key":"6568cd6969b3","_type":"link","document":{"_id":"9276d5c3-5cfb-4745-b6dc-e6a4d308da2c","_type":"article","_rev":"Kn3wbDCpdlq0SfV55x7DUe","_createdAt":"2023-08-16T11:27:17Z","_updatedAt":"2023-12-12T02:54:08Z","categories":[{"_id":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"category","_rev":"J8L8rF191oCLSDWZ0qVOQD","_createdAt":"2022-01-20T23:33:31Z","_updatedAt":"2022-01-20T23:35:53Z","slug":{"_type":"slug","current":"expecting-a-baby"},"title":"Expecting a baby","id":"-9446b37b-ec7b-5141-8ec5-d2a370b76d8c","children":[],"internal":{"type":"SanityCategory","contentDigest":"838e26ea742dde0b36099af858955396","owner":"gatsby-source-sanity","counter":200},"parent":null},{"_id":"c4172819-1756-470d-8628-b5ffa921681e","_type":"category","_rev":"UofamAmpsKiKesBqe1m2Db","_createdAt":"2022-01-20T23:33:44Z","_updatedAt":"2022-02-24T00:51:54Z","slug":{"_type":"slug","current":"growing-families"},"title":"Growing families","id":"-e26a686d-ea4d-59e6-b4c2-f87f52aa530d","children":[],"internal":{"type":"SanityCategory","contentDigest":"fda3fed0067357b0d2b8d142e89bceba","owner":"gatsby-source-sanity","counter":199},"parent":null},{"_id":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"category","_rev":"aA1fTfkzTKX28O3lLBjb5S","_createdAt":"2022-01-20T23:33:56Z","_updatedAt":"2022-02-24T07:43:57Z","slug":{"_type":"slug","current":"new-parent"},"title":"New parent","id":"-2be506a5-df12-5306-ab62-d66056112f83","children":[],"internal":{"type":"SanityCategory","contentDigest":"48882a52cb4cba1ead286cefb3df3082","owner":"gatsby-source-sanity","counter":202},"parent":null}],"content":[{"_key":"7e42b49e3dd6","_type":"block","children":[{"_key":"60e9d448ae090","_type":"span","marks":["strong"],"text":"Perinatal obsessive-compulsive disorder (OCD) is an anxiety disorder that occurs during pregnancy and in the first 12 months after birth. "}],"markDefs":[],"style":"normal"},{"_key":"03854c4bb04c","_type":"block","children":[{"_key":"f699c762d83f","_type":"span","marks":[],"text":"Symptoms of OCD may start at any time during pregnancy or in early parenthood."}],"markDefs":[],"style":"normal"},{"_key":"24d7c848956c","_type":"block","children":[{"_key":"7f770a1db6ee","_type":"span","marks":[],"text":"Perinatal OCD often goes undiagnosed and untreated or is misdiagnosed as something else. This is why it's so crucial people seek help early. It can be a really distressing condition, but the specialist support that's available for OCD can provide effective relief from symptoms."}],"markDefs":[],"style":"normal"}],"datePublished":"2023-08-16","header":{"_type":"pageHeader","background":{"title":"orange60","value":"#FFA688"},"headline":"What is perinatal obsessive-compulsive disorder (OCD)?","image":{"_type":"imageWithAlt","alt":"Mum wondering whether she locked the front door","asset":{"_id":"image-f64226f34f6dc2d0bf15b9e569f233b766812709-4167x4168-png","_type":"sanity.imageAsset","_rev":"wR7okwJoPI6KedduPOlOWG","_createdAt":"2022-03-01T08:22:04Z","_updatedAt":"2022-03-01T08:22:04Z","assetId":"f64226f34f6dc2d0bf15b9e569f233b766812709","extension":"png","metadata":{"_type":"sanity.imageMetadata","blurHash":"eCAvh4rr0LTdR*}stQW=IpOXNaIoxat7RP4:I:xtr=ni57oLxZRjWX","dimensions":{"_type":"sanity.imageDimensions","aspectRatio":0.9997600767754319,"height":4168,"width":4167},"hasAlpha":true,"isOpaque":false,"lqip":"data:image/png;base64,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","palette":{"_type":"sanity.imagePalette","darkMuted":{"_type":"sanity.imagePaletteSwatch","background":"#334f55","foreground":"#fff","population":0.38,"title":"#fff"},"darkVibrant":{"_type":"sanity.imagePaletteSwatch","background":"#88451a","foreground":"#fff","population":0.02,"title":"#fff"},"dominant":{"_type":"sanity.imagePaletteSwatch","background":"#cab99f","foreground":"#000","population":2.32,"title":"#fff"},"lightMuted":{"_type":"sanity.imagePaletteSwatch","background":"#cab99f","foreground":"#000","population":2.32,"title":"#fff"},"lightVibrant":{"_type":"sanity.imagePaletteSwatch","background":"#efdfbf","foreground":"#000","population":0.43,"title":"#000"},"muted":{"_type":"sanity.imagePaletteSwatch","background":"#ab9256","foreground":"#fff","population":0.11,"title":"#fff"},"vibrant":{"_type":"sanity.imagePaletteSwatch","background":"#cc4e46","foreground":"#fff","population":0,"title":"#fff"}}},"mimeType":"image/png","originalFilename":"OCD CLEAR.png","path":"images/2eln2asx/production/f64226f34f6dc2d0bf15b9e569f233b766812709-4167x4168.png","sha1hash":"f64226f34f6dc2d0bf15b9e569f233b766812709","size":699948,"uploadId":"E9ZtuiBxuhMJE1mPkk2Iieh173KKstAN","url":"https://cdn.sanity.io/images/2eln2asx/production/f64226f34f6dc2d0bf15b9e569f233b766812709-4167x4168.png","id":"image-f64226f34f6dc2d0bf15b9e569f233b766812709-4167x4168-png","children":[],"internal":{"type":"SanityImageAsset","contentDigest":"3ee8cee8f979fa4c4e9708e21777b8a3","owner":"gatsby-source-sanity","counter":783},"parent":null}}},"modules":[{"_key":"3146ea71bb8a","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"9ee4f8d63c5e","_type":"faq","answer":[{"_key":"a0ac5cd96af7","_type":"block","children":[{"_key":"fbf8ab3596240","_type":"span","marks":[],"text":"Intrusive thoughts are unwanted, unexpected and often repetitive thoughts. These thoughts can feel shocking and disturbing when they happen. "}],"markDefs":[],"style":"normal"},{"_key":"ecdcf3b7a545","_type":"block","children":[{"_key":"605908ee8af00","_type":"span","marks":[],"text":"Those who are not experiencing OCD might feel uncomfortable when experiencing an intrusive thought, but they usually tolerate the discomfort and the thought passes. They are aware the thought is nonsensical, illogical, just not a reflection of reality."}],"markDefs":[],"style":"normal"},{"_key":"167a20bea9ea","_type":"block","children":[{"_key":"5b53288fdbbe0","_type":"span","marks":[],"text":"People experiencing OCD symptoms may feel unable to tolerate intrusive thoughts. These thoughts may then become repetitive, leading to mental obsessions."}],"markDefs":[],"style":"normal"},{"_key":"69ac55a5cca8","_type":"block","children":[{"_key":"693b3edb09500","_type":"span","marks":[],"text":"A pattern called ‘Thought-Action Fusion’ can develop when your brain is scanning for potential danger, and assigns special meaning to an intrusive thought, for example:\n"},{"_key":"2d5b1d7b4b2b","_type":"span","marks":["em"],"text":"\n‘I’m thinking something’ > ‘It must be true’ > ‘I need to take steps to ease the distress caused by this thought' > 'taking these actions will keep my baby safe from harm’."}],"markDefs":[],"style":"normal"},{"_key":"78bbf78e049d","_type":"block","children":[{"_key":"d7ac376509e00","_type":"span","marks":[],"text":"These thoughts can be very upsetting, but having intrusive thoughts doesn’t make you a ‘bad’ or unsafe parent."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"0683cf5aae25","_type":"block","children":[{"_key":"a7448301cc48","_type":"span","marks":[],"text":"Obsessions"}],"markDefs":[],"style":"normal"}]},{"_key":"3dd6203feaa3","_type":"faq","answer":[{"_key":"79204e851d3b","_type":"block","children":[{"_key":"635529399ac80","_type":"span","marks":[],"text":"Compulsions are repetitive behaviours or mental actions we perform to try and reduce the distress we feel when experiencing obsessions. "}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"2f4d81805811","_type":"block","children":[{"_key":"bdb84e84cd26","_type":"span","marks":[],"text":"Compulsions can be visible like continually checking appliances are turned off or avoiding taking care of your baby for fear you’ll hurt them. "}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"2247698aec99","_type":"block","children":[{"_key":"e459e1687900","_type":"span","marks":[],"text":"Compulsions can also be invisible to others, like repeating words or numbers in your head."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"65740fb920c8","_type":"block","children":[{"_key":"1a4c3332afb80","_type":"span","marks":[],"text":"Compulsions may seem to provide you with short-term relief, but in the long-term compulsions can increase distress, and interfere with your mental health and quality of life."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"3d282076cb4f","_type":"block","children":[{"_key":"c359bb4e2be60","_type":"span","marks":[],"text":"Compulsions can also include seeking reassurance from other people, in an effort to manage obsessions. This can put a strain on relationships, and a lot of pressure on caregivers."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"52eb157f25c6","_type":"block","children":[{"_key":"f6b133ae9a3a","_type":"span","marks":[],"text":"Compulsions"}],"markDefs":[],"style":"normal"}]},{"_key":"243c960105c8","_type":"faq","answer":[{"_key":"fd1ebdffc1ba","_type":"block","children":[{"_key":"acba3a90f3280","_type":"span","marks":[],"text":"Perinatal OCD has similar symptoms to some other perinatal mental health conditions, like "},{"_key":"8b8a5d3174aa","_type":"span","marks":["995042a1676f"],"text":"perinatal anxiety"},{"_key":"2ec27597c458","_type":"span","marks":[],"text":" and "},{"_key":"8a07a10e03d2","_type":"span","marks":["a1b689fa38e2"],"text":"postnatal psychosis"},{"_key":"883ee5b43e89","_type":"span","marks":[],"text":". "}],"markDefs":[{"_key":"995042a1676f","_type":"link","blank":true,"document":{"_ref":"7610207f-70bc-4aa2-b2b0-f73ac265a9cb","_type":"reference"},"linkType":"internal"},{"_key":"a1b689fa38e2","_type":"link","blank":true,"document":{"_ref":"ff6478a2-7632-4280-b009-6174efeb0f6a","_type":"reference"},"linkType":"internal"}],"style":"normal"},{"_key":"de8eefbe4b2c","_type":"block","children":[{"_key":"690464ff208d","_type":"span","marks":[],"text":"With all these conditions it’s common for parents to experience intrusive thoughts and feel intensely focused on their baby’s health and wellbeing. "}],"markDefs":[],"style":"normal"},{"_key":"3c394b030519","_type":"block","children":[{"_key":"f3096b8631bb","_type":"span","marks":[],"text":"Whatever you’re experiencing, an accurate assessment of your mental health is the key to receiving the most effective support and care."}],"markDefs":[],"style":"normal"},{"_key":"21376416293a","_type":"block","children":[{"_key":"c875b4a384a50","_type":"span","marks":[],"text":"Your doctor can provide a referral to healthcare providers who specialise in assessing mental health, to ensure that you have access to appropriate support."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"6001ebd6be53","_type":"block","children":[{"_key":"dcf66adfbda2","_type":"span","marks":[],"text":"Perinatal OCD or something else? "}],"markDefs":[],"style":"normal"}]}],"text":[{"_key":"234783b76118","_type":"block","children":[{"_key":"21be264e75c70","_type":"span","marks":[],"text":"Perinatal OCD has two main types of symptoms:"}],"markDefs":[],"style":"normal"},{"_key":"85937cb61002","_type":"block","children":[{"_key":"d122af4d70450","_type":"span","marks":[],"text":"Obsessions: unwanted thoughts, images or urges that keep coming into your mind (like thoughts or mental images of your baby being hurt, or intense fear of germs or illness)."}],"markDefs":[],"style":"normal"},{"_key":"453268943d47","_type":"block","children":[{"_key":"6ebeb4aaa23a0","_type":"span","marks":[],"text":"Compulsions: thoughts or actions you repeat to reduce your anxiety (like constantly checking baby is still breathing, or excessively cleaning and sterilising bottles)."}],"markDefs":[],"style":"normal"}],"title":"Signs and symptoms of perinatal OCD"},{"_key":"2034b664bbaa","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"63460897f869","_type":"faq","answer":[{"_key":"6b09f9f77385","_type":"block","children":[{"_key":"b0ab591da9270","_type":"span","marks":[],"text":"Counselling can help you to find new ways to manage your responses to thoughts, feelings and urges. "}],"markDefs":[],"style":"normal"},{"_key":"abfb6ad4f35a","_type":"block","children":[{"_key":"8ac9b2aadbd7","_type":"span","marks":[],"text":"Having a chance to talk about how you’re feeling can feel like a huge weight being lifted. Counselling may bring some comfort and relief, especially if obsessions or compulsions are affecting how you see yourself as a parent and impacting your relationship with your baby."}],"markDefs":[],"style":"normal"},{"_key":"018759f81411","_type":"block","children":[{"_key":"bea3120957280","_type":"span","marks":[],"text":"Specific types of counselling for OCD like Cognitive Behavioural Therapy (and Exposure and Response Prevention) and Acceptance and Commitment Therapy may be offered to you."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"a080eed8f04e","_type":"block","children":[{"_key":"03adc264a70a","_type":"span","marks":[],"text":"Counselling"}],"markDefs":[],"style":"normal"}]},{"_key":"08da15459921","_type":"faq","answer":[{"_key":"88442dfcbd5b","_type":"block","children":[{"_key":"ab6c234ae8ba0","_type":"span","marks":[],"text":"Medication may help to provide some relief from the distress of OCD symptoms and can be an effective treatment in combination with counselling."}],"markDefs":[],"style":"normal"},{"_key":"bb594fc30baf","_type":"block","children":[{"_key":"b8d72f94ce630","_type":"span","marks":[],"text":"Some people who have a diagnosis of OCD may consider stopping their medication when they find out they are pregnant, but some medications for mental health should not be stopped abruptly. It’s essential to discuss any medication changes with your healthcare providers."}],"markDefs":[],"style":"normal"},{"_key":"5ef42007c5de","_type":"block","children":[{"_key":"cfde3429331f0","_type":"span","marks":[],"text":"If you're taking medication as part of your OCD support plan when you become pregnant, it's a good idea to request a medicines review with whoever manages your medication (like your doctor, antenatal team or psychiatrist)."}],"markDefs":[],"style":"normal"},{"_key":"d9a66018ba5b","_type":"block","children":[{"_key":"c865d42048e90","_type":"span","marks":[],"text":"Treatment for OCD may change during pregnancy, birth, and your baby's first 12 months, so regular reviews are a good idea. It's also important to let your healthcare providers know of any changes to your mental health, or side effects from medication changes."}],"markDefs":[],"style":"normal"},{"_key":"724347b60888","_type":"block","children":[{"_key":"5c8240fa5bc00","_type":"span","marks":[],"text":"If you'd like to discuss medication options, you can also call your local medicines advice line. These services are staffed by pharmacists who provide specialist information and advice about medication use in the perinatal period."}],"markDefs":[],"style":"normal"},{"_key":"ed329f3145c0","_type":"button","link":{"_type":"link","blank":true,"document":{"_ref":"4af3f3dd-21d7-45c9-b150-2cae7e53c7e9","_type":"reference"},"linkType":"internal"},"style":"box","text":"Medication use during pregnancy and after birth"}],"question":[{"_key":"fec90f5c7c1c","_type":"block","children":[{"_key":"95ac5b30c82f","_type":"span","marks":[],"text":"Medication and requesting a medication review"}],"markDefs":[],"style":"normal"}]}],"text":[{"_key":"e6534c6ec2af","_type":"block","children":[{"_key":"7248f7a9a7020","_type":"span","marks":[],"text":"Perinatal OCD is a very treatable mental health condition. The best treatment for you will depend on your personal situation, including the type and severity of symptoms you’re experiencing. 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It can deliver a lot of love, joy and fulfilment but it can also create demands and responsibilities that feel relentless, difficult and scary. "}],"markDefs":[],"style":"normal"},{"_key":"035ea7aaf907","_type":"block","children":[{"_key":"5f3bc01900f9","_type":"span","marks":[],"text":"Sometimes, parents have difficulty adjusting to the many physical, emotional, psychological and social challenges of parenting."}],"markDefs":[],"style":"normal"},{"_key":"175c85af0455","_type":"block","children":[{"_key":"412e30e8760c","_type":"span","marks":[],"text":"On the helpline, we hear from parents who are consumed by caring for their children and doing a wonderful job of it. But self-care has become a low priority."}],"markDefs":[],"style":"normal"},{"_key":"daab50e9c843","_type":"block","children":[{"_key":"b2fe057b1a14","_type":"span","marks":[],"text":"We know that the stress, interrupted sleep and 24-hour demands can take their toll. But they become more manageable when we are able to care for and nurture ourselves too. "}],"markDefs":[],"style":"normal"},{"_key":"12e6904873f2","_type":"block","children":[{"_key":"8bf2c5852ad7","_type":"span","marks":[],"text":"Some aspects of self-care are covered here, including sleep, diet, exercise, time out and social supports."}],"markDefs":[],"style":"normal"}],"datePublished":"2022-02-24","header":{"_type":"pageHeader","headline":"Wellbeing and self-care ","image":{"_type":"imageWithAlt","alt":"Mum holding baby up and kissing on the cheek","asset":{"_ref":"image-31544bad9e7c38876638fe53c51e77cf89d91356-2500x1800-jpg","_type":"reference"}},"text":[{"_key":"6a7cc988da75","_type":"block","children":[{"_key":"a6fceda6aee2","_type":"span","marks":[],"text":"Self-care tips for expecting and new parents"}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"46b374abde4e","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"9f0e23764221","_type":"faq","answer":[{"_key":"ebe90338ea1c","_type":"block","children":[{"_key":"fc6639335d4f0","_type":"span","marks":[],"text":"For many parents, interrupted sleep can take a mental, physical and emotional toll. Some general rules for sleep hygiene include:"}],"markDefs":[],"style":"normal"},{"_key":"ed70065c932c","_type":"block","children":[{"_key":"10f07f16a50e0","_type":"span","marks":[],"text":"Go to bed at the same time each day"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"3e327e6cc907","_type":"block","children":[{"_key":"f305d6b6d9eb0","_type":"span","marks":[],"text":"Avoid exercise before bed"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"20e592706620","_type":"block","children":[{"_key":"2a68262df64d0","_type":"span","marks":[],"text":"Make the bedroom as restful an environment as possible"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"979019a0383f","_type":"block","children":[{"_key":"6bea81ed017a0","_type":"span","marks":[],"text":"Avoid screentime or other stimulating activities just before bed"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"7f707b5d76e1","_type":"block","children":[{"_key":"f90bbacca5290","_type":"span","marks":[],"text":"Avoid caffeine and other stimulants in the evening"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6d138ce66aaf","_type":"block","children":[{"_key":"7e5722507d420","_type":"span","marks":[],"text":"Try a warm bath or shower two hours before bed to regulate your body temperature for sleep"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"732c5b82eed9","_type":"block","children":[{"_key":"051f5bd787570","_type":"span","marks":[],"text":"Avoid a nap in the evening"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"9b25598eed8b","_type":"block","children":[{"_key":"a0989ebcf1350","_type":"span","marks":[],"text":"If you can’t sleep, get up and do something quiet in another room."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"e16b716d4d2d","_type":"block","children":[{"_key":"c4444ab7a4250","_type":"span","marks":[],"text":"Quick naps can improve your alertness and help in decision-making, creativity and sensory perception. Short naps, such as 20 minutes, are less likely to disrupt your sleep at night."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"7a65add50199","_type":"block","children":[{"_key":"3e95dffc35e9","_type":"span","marks":[],"text":"Sleep"}],"markDefs":[],"style":"normal"}]},{"_key":"53c349786f11","_type":"faq","answer":[{"_key":"8cff2cdf45d1","_type":"block","children":[{"_key":"e2563177a7e40","_type":"span","marks":[],"text":"Some parents find themselves snacking on convenience food. We know that setting realistic goals helps. Healthy, home-cooked food for every meal may not be an achievable goal so set goals for your family that are manageable and allow for something easier, such as eggs on toast or toasted sandwiches, on difficult days."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"f70e86041210","_type":"block","children":[{"_key":"a3688b12848b","_type":"span","marks":[],"text":"Eating"}],"markDefs":[],"style":"normal"}]},{"_key":"60632704539c","_type":"faq","answer":[{"_key":"ebf7dbb657b8","_type":"block","children":[{"_key":"2d4fd5d809920","_type":"span","marks":[],"text":"For some people, regular physical exercise is highly beneficial. We know that it can increase serotonin levels - a hormone that contributes to general happiness and wellbeing. We also know that getting out of the house into fresh air and sunshine can lift mood and boost vitamin D."}],"markDefs":[],"style":"normal"},{"_key":"57fa70d82e76","_type":"block","children":[{"_key":"07b133ecbcca0","_type":"span","marks":[],"text":"However, setting achievable goals is important. These goals depend on personal circumstances, previous exercise history and physical recovery from birth."}],"markDefs":[],"style":"normal"},{"_key":"b73d613cb4c2","_type":"block","children":[{"_key":"e4d345e507600","_type":"span","marks":[],"text":"It can be helpful to schedule in exercise time. When your baby is small, this could be as simple as aiming for a short walk in the morning with the baby in the pram.\n"}],"markDefs":[],"style":"normal"},{"_key":"68b1f82210fa","_type":"block","children":[{"_key":"c3d0287d70200","_type":"span","marks":[],"text":"For some mums, childbirth impacts on pelvic floor function. Physiotherapists can help with assessment, treatment and strengthening exercises if this is an issue. If you have any concerns about your physical recovery, it is important to consult a doctor before you undertake any strenuous exercise after birth."}],"markDefs":[],"style":"normal"},{"_key":"b462bb8e8b9e","_type":"block","children":[{"_key":"954437711ace0","_type":"span","marks":[],"text":"Exercise may also mean something gentler to some people, such as breathing exercises, meditation or a yoga class. Some people find these beneficial."}],"markDefs":[],"style":"normal"},{"_key":"065f1477f1ac","_type":"block","children":[{"_key":"ce54fc054faf0","_type":"span","marks":[],"text":"Many websites and phone apps provide short guided meditations or relaxation exercises, some specifically for new parents."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"176a1d21f62c","_type":"block","children":[{"_key":"d612ed72f8cb","_type":"span","marks":[],"text":"Exercise and getting outdoors"}],"markDefs":[],"style":"normal"}]},{"_key":"e1ad1a4b940c","_type":"faq","answer":[{"_key":"01c7bb978397","_type":"block","children":[{"_key":"df28c6638ab70","_type":"span","marks":[],"text":"Being at home with a baby after years of being in a busy workplace can be an isolating experience for some parents. New and existing social networks can help you feel connected to other adults."}],"markDefs":[],"style":"normal"},{"_key":"6188e2cf7e28","_type":"block","children":[{"_key":"2d53049ae4860","_type":"span","marks":[],"text":"New mothers’ groups and playgroups are one avenue. Others include free activities, such as story time at the local library, while other people seek connection through online groups, such as supportive Facebook pages."}],"markDefs":[],"style":"normal"},{"_key":"9ba749dc6df1","_type":"block","children":[{"_key":"6b51824391920","_type":"span","marks":[],"text":"If you are struggling with postnatal mental health issues, there might be a supported playgroup you may be able to attend in your area. These are often run by a health worker or social worker and attended by other parents who have been struggling."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"d58ff8ad22a1","_type":"block","children":[{"_key":"cfbdd6eb1bf80","_type":"span","marks":[],"text":"Social network"}],"markDefs":[],"style":"normal"}]},{"_key":"8a3ae7590dcd","_type":"faq","answer":[{"_key":"c4d3211f9ca7","_type":"block","children":[{"_key":"086fa755fef90","_type":"span","marks":[],"text":"Time out means different things to everyone. But in general, it is important that parents who are primary carers have a break from the caring role at times. We speak to many parents who experience barriers to this. Sometimes the barrier is a time constraint, sometimes it is driven by a parent feeling guilty or feeling like they shouldn’t need time out from their family."}],"markDefs":[],"style":"normal"},{"_key":"6e22834d258f","_type":"block","children":[{"_key":"a012a00aefc60","_type":"span","marks":[],"text":"Some families find the best way to create time out is to structure it i.e. a set time or activity each week for the primary carer. The additional benefit is that the other parent or carer gets one-on-one time with the baby or child, which can also help with their bonding and confidence. Generally, a parent needing time to themselves gets most benefit if the rest of the family is out of the house, or if the parent can go out themselves.\n"}],"markDefs":[],"style":"normal"},{"_key":"b7990a68d0da","_type":"block","children":[{"_key":"053a0021b20a0","_type":"span","marks":[],"text":"Some ideas for nurturing time out are:"}],"markDefs":[],"style":"normal"},{"_key":"56ba9b987f54","_type":"block","children":[{"_key":"64c70fa975640","_type":"span","marks":[],"text":"A class or activity outside the home"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8bcc751f8c62","_type":"block","children":[{"_key":"aa4760525cad0","_type":"span","marks":[],"text":"Engaging in a hobby/craft that is enjoyable"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"7731aa4331e3","_type":"block","children":[{"_key":"360ea11afa620","_type":"span","marks":[],"text":"Taking a relaxing bath"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"235b3796281e","_type":"block","children":[{"_key":"fd454c6b5eb40","_type":"span","marks":[],"text":"Going for a walk"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1cc20204f970","_type":"block","children":[{"_key":"f96d16bcdf5f0","_type":"span","marks":[],"text":"Going shopping"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"cb1663bd9f79","_type":"block","children":[{"_key":"4909c02fc3b10","_type":"span","marks":[],"text":"Listening to music"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1b0103c0016f","_type":"block","children":[{"_key":"bcfbf4eaf37c0","_type":"span","marks":[],"text":"Reading a book/magazine"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"bd98f5d98f8b","_type":"block","children":[{"_key":"e02c1d556e0d0","_type":"span","marks":[],"text":"Watching a movie"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"a209cb3d4bac","_type":"block","children":[{"_key":"5cfb45060b4d","_type":"span","marks":[],"text":"Time out"}],"markDefs":[],"style":"normal"}]},{"_key":"fc0cd9abb7f7","_type":"faq","answer":[{"_key":"83a04d5277f8","_type":"block","children":[{"_key":"4a195952340b0","_type":"span","marks":[],"text":"For parents, recognising that you are struggling is the first step. For some, this may manifest as obvious symptoms of anxiety, depression or other issues such as obsessive compulsive disorder. For others, it may be more subtle, just a sense of not quite coping, feeling low in energy or not feeling yourself."}],"markDefs":[],"style":"normal"},{"_key":"ba5c7a6a6d93","_type":"block","children":[{"_key":"9841339a985a0","_type":"span","marks":[],"text":"Callers to the helpline often comment on their relief at being able to talk about what is on their mind. For some people, it is helpful to talk to family or friends. But often, for varied reasons, this is not helpful or possible."}],"markDefs":[],"style":"normal"},{"_key":"791773a70081","_type":"block","children":[{"_key":"8974e71dfbbb0","_type":"span","marks":[],"text":"Discussing your concerns with a mental health professional or a helpline such as PANDA is a good option in these cases. It is helpful, if possible, to build a positive relationship with a local doctor. New parents with babies often visit their doctor for the baby’s sake but we encourage callers to connect for their own sake too. Doctors are often the first point of professional contact for mental health concerns."}],"markDefs":[],"style":"normal"},{"_key":"f60234fafa5f","_type":"block","children":[{"_key":"2ac171c3e4020","_type":"span","marks":[],"text":"Self-care is partly about reaching out to others when we need it. There are other options for professional support beyond a doctor – facilitated playgroups, psychologists and counsellors – that your doctor or PANDA can help you access."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"f9a7f93091c8","_type":"block","children":[{"_key":"2751bf6aec65","_type":"span","marks":[],"text":"Mental health / professional support"}],"markDefs":[],"style":"normal"}]}]},{"_key":"e6dd3b47399d","_type":"checklist","field":"content"},{"_key":"670729d1b46d","_type":"fileCollection","files":[{"_key":"c222e18d51a7","_type":"download","background":{"title":"brightTeal20","value":"#E1F9F7"},"cta":"Download PDF","file":{"_type":"file","asset":{"_ref":"file-521b1dd9bb1a75772cd48611e6017e18d67d6bbb-pdf","_type":"reference"}},"title":"Wellbeing and self care factsheet"}]}],"relatedArticles":[{"_key":"587f6b60ce6a","_ref":"3dd5d15a-dcef-45b9-8e91-c6dab35b5c2f","_type":"reference"},{"_key":"8d78bc173209","_ref":"9b76e69e-6f98-4dcc-afba-4d1c93912f37","_type":"reference"},{"_key":"9944eb31b1a5","_ref":"310776fc-166b-416c-8958-8fbbf1b695b2","_type":"reference"}],"seo":{"_type":"seo","metaDescription":"Stress, interrupted sleep and 24-hour demands can take their toll. 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Below we provide tips on finding a doctor, sharing your concerns and what to expect from a consultation."}],"markDefs":[],"style":"normal"},{"_key":"e42fa248ecd7","_type":"block","children":[{"_key":"02c26121b73f","_type":"span","marks":[],"text":"The doctor’s role"}],"markDefs":[],"style":"h4"},{"_key":"e40616d99ec5","_type":"block","children":[{"_key":"74a9061ef424","_type":"span","marks":[],"text":"There are many different services and health professionals that can help. If you are concerned about yourself or your partner or loved one, a doctor (that is, a General Practitioner or GP) is often a good place to start. They should be able to give you non-judgemental support, assessment, diagnosis, and ongoing care and treatment. They can also refer you to specialists such as a counsellor, psychologist or psychiatrist."}],"markDefs":[],"style":"normal"},{"_key":"9a06c1026a02","_type":"block","children":[{"_key":"b1daffe9a386","_type":"span","marks":[],"text":"Finding the right doctor"}],"markDefs":[],"style":"h4"},{"_key":"4aa4b2bd4415","_type":"block","children":[{"_key":"d174f7739c5c","_type":"span","marks":[],"text":"Do you have a regular doctor with whom you can share your concerns? If not, it’s worth looking for a doctor with a special interest in mental health. Ask family and friends for recommendations of doctors who understand mental health, or ring local practices and ask about their doctors. We can help: call the PANDA National Perinatal Anxiety & Depression Helpline on 1300 726 306 and we will help you to find a doctor in your area."}],"markDefs":[],"style":"normal"},{"_key":"b2c3c95b941e","_type":"block","children":[{"_key":"7598b9b306cd","_type":"span","marks":[],"text":"Making an appointment"}],"markDefs":[],"style":"h4"},{"_key":"6e6e07ab72c3","_type":"block","children":[{"_key":"7dae98646b34","_type":"span","marks":[],"text":"If possible, request a double appointment and let them know it’s about a possible mental health issue. Don’t hesitate to ask for an urgent appointment or cancellation. Mental health issues can be serious, and symptoms can change quickly (see below for what to do if you feel worse before the appointment). Ask for an interpreter if you need one. Many people prefer to talk about sensitive issues in their first language, even if they can speak some English"}],"markDefs":[],"style":"normal"},{"_key":"40eb43c26d8f","_type":"block","children":[{"_key":"1536ab6a270b","_type":"span","marks":[],"text":"Consider taking someone"}],"markDefs":[],"style":"h4"},{"_key":"c61251f6b827","_type":"block","children":[{"_key":"c0ba816a8c03","_type":"span","marks":[],"text":"Consider taking a trusted person with you to the appointment, like a partner, friend or family member . A common symptom of anxiety or depression is difficulty taking in or remembering information. A trusted person can take notes for you, and might help you to feel more confident about sharing your concerns."}],"markDefs":[],"style":"normal"}],"datePublished":"2022-02-14","header":{"_type":"pageHeader","background":{"title":"orange60","value":"#FFA688"},"headline":"Talking to your doctor","image":{"_type":"imageWithAlt","alt":"Mum seeing doctor with baby","asset":{"_ref":"image-f12faa68ea2bd2a18594e7c59bdb785fb44d43a2-500x417-png","_type":"reference"}},"text":[{"_key":"d757fe214ce4","_type":"block","children":[{"_key":"d9b3853b7454","_type":"span","marks":[],"text":"Tips on finding a doctor, sharing your concerns and what to expect from a consultation."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"47c962839d97","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"f6d9d0db4055","_type":"faq","answer":[{"_key":"148b115c894f","_type":"block","children":[{"_key":"95ae5c273ff70","_type":"span","marks":[],"text":"If you’re still not sure about sharing your thoughts or feelings with your doctor, it can help to talk with a loved one or friend first. You can also call the PANDA Helpline. Our counsellors are skilled at helping you to explore your feelings, and to practice aloud the things you want to tell your doctor."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"59c4cff19a3d","_type":"block","children":[{"_key":"1a8177ac599b0","_type":"span","marks":[],"text":"Practice the conversation first"}],"markDefs":[],"style":"normal"}]},{"_key":"72490974baf0","_type":"faq","answer":[{"_key":"effbc4dd9b95","_type":"block","children":[{"_key":"877fbb2811ce0","_type":"span","marks":[],"text":"It’s important to tell your doctor about any changes in your thoughts, feelings and behaviours since becoming an expecting or new parent. Remember, these things do not make you a bad parent, but are potential symptoms of a common, treatable health condition. Let the doctor know if you have felt this way and/or been diagnosed with depression, anxiety or another mental health condition before. 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They should assess you by asking questions about your symptoms, your and your family’s mental health history, your physical health and lifestyle (e.g. exercise, sleep, use of alcohol or drugs), your living situation, major emotional or psychological experiences, and treatment preferences."}],"markDefs":[],"style":"normal"},{"_key":"2bd7c207cd94","_type":"block","children":[{"_key":"00465bc565fa0","_type":"span","marks":[],"text":"After assessment, your doctor should be able to provide a diagnosis (although sometimes more tests are needed before they can make a diagnosis) and a treatment plan. They should explain your different treatment options, and why they are referring you to any specialist services."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"334374aa9b9f","_type":"block","children":[{"_key":"73478b791f18","_type":"span","marks":[],"text":"What to expect"}],"markDefs":[],"style":"normal"}]},{"_key":"3311e258bd75","_type":"faq","answer":[{"_key":"a5ba4ec70e4a","_type":"block","children":[{"_key":"91c17bbeb02a0","_type":"span","marks":[],"text":"You have the right to fully understand your diagnosis and recommended treatment. You could ask:"}],"markDefs":[],"style":"normal"},{"_key":"4bc3162dd3c5","_type":"block","children":[{"_key":"1e674db35e500","_type":"span","marks":[],"text":"What are my options for treatment? Which do you think are best for me?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"29499fa2c097","_type":"block","children":[{"_key":"f88a2e215afc0","_type":"span","marks":[],"text":"What are possible side effects of any medications?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8c5c37f91fd5","_type":"block","children":[{"_key":"ff7d9457d7b10","_type":"span","marks":[],"text":"How much better might I feel, and how soon?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"785afab243a2","_type":"block","children":[{"_key":"754e2b27ec420","_type":"span","marks":[],"text":"Who are you referring me to? What do they do? How much will it cost? If I have private health insurance, will it be covered? (also check your policy)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"52a13d009398","_type":"block","children":[{"_key":"9711d2285d470","_type":"span","marks":[],"text":"Are there other ways that I can care for myself?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1059035e92d4","_type":"block","children":[{"_key":"f9cd51760cd20","_type":"span","marks":[],"text":"Can you talk with my other health care providers about shared care? (e.g. obstetrician, midwife, Maternal and Child Health/Child and Family Health Nurse)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"77e4e12946dd","_type":"block","children":[{"_key":"01336c0ee6de0","_type":"span","marks":[],"text":"Your doctor can refer you to services like counsellors, psychologists, psychiatrists, social workers and occupational therapists. They might give you a mental health care plan, which gives you some Medicare rebates to help you access counselling. For a higher level of care, they might refer you to a Mother Baby Unit — a hospital unit where you stay with your baby — or to another hospital-based psychiatric service."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"5e39c53e4e16","_type":"block","children":[{"_key":"6e7d757729f3","_type":"span","marks":[],"text":"Questions to ask"}],"markDefs":[],"style":"normal"}]},{"_key":"0fe6884d9fa5","_type":"faq","answer":[{"_key":"a0f34745db53","_type":"block","children":[{"_key":"a2c2141ba0ce0","_type":"span","marks":[],"text":"Not all doctors have the same experience, confidence or qualifications in supporting patients with mental health issues. If the first doctor you see doesn’t help you enough, please don’t give up. You have a right to get the support you need, to feel better and enjoy your parenting journey."}],"markDefs":[],"style":"normal"},{"_key":"11105b443a24","_type":"block","children":[{"_key":"d722bb40d5090","_type":"span","marks":[],"text":"Call the PANDA National Helpline any time: to find a doctor or other service, for supportive counselling, or to discuss other support options like playgroups or support groups. You can call for yourself or about someone else you are concerned about."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"31a628481730","_type":"block","children":[{"_key":"f1f0b7bb1fe4","_type":"span","marks":[],"text":"If you don't get what you need"}],"markDefs":[],"style":"normal"}]},{"_key":"55f55b8dc810","_type":"faq","answer":[{"_key":"27705a63f8eb","_type":"block","children":[{"_key":"7dea9d64d2d30","_type":"span","marks":[],"text":"If you need urgent help before your appointment, call emergency services on triple zero (000) or go to your local hospital emergency department. The symptoms and severity of mental illness can sometimes change quickly. Don’t hesitate to seek urgent help if needed."}],"markDefs":[],"style":"normal"},{"_key":"5edf7645473e","_type":"block","children":[{"_key":"693b5731952c0","_type":"span","marks":[],"text":"You can call the PANDA National Perinatal Anxiety & Depression Helpline for support and ongoing counselling on 1300 726 306, Monday to Friday, 9am to 7.30pm AEST/ADST. You can call about yourself or someone else."}],"markDefs":[],"style":"normal"},{"_key":"00f3c1bfa15b","_type":"block","children":[{"_key":"b740844eb25f0","_type":"span","marks":[],"text":"If you need someone to talk with outside PANDA’s hours, call Suicide Call Back Service on 1300 659 467, Suicide Line on 1300 651 251, or Lifeline on 131114."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"ee768dd29217","_type":"block","children":[{"_key":"e5933b44caca","_type":"span","marks":[],"text":"If you feel worse"}],"markDefs":[],"style":"normal"}]}],"text":[{"_key":"c360ec98f5bf","_type":"block","children":[{"_key":"684a02e0b0a60","_type":"span","marks":[],"text":"People often forget things that they wanted to tell or ask their doctor during their appointment. 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When you call, your call will be answered by a counsellor, or you may be asked to leave us a message during peak times."}],"markDefs":[],"style":"normal"},{"_key":"2ad286e2501a","_type":"block","children":[{"_key":"c21008e4220b0","_type":"span","marks":[],"text":"In every call you have with PANDA, we listen to your story. Everyone’s parenthood journey is unique, and we want to know about you and your experience."}],"markDefs":[],"style":"normal"},{"_key":"f0ad9db91b41","_type":"block","children":[{"_key":"c01378ab67180","_type":"span","marks":[],"text":"We provide you with a reassuring, confidential space for you to talk openly and honestly about your thoughts, feelings and experiences around pregnancy and parenthood. Together, we’ll explore what supports you currently have in place and whether you’d benefit from any others."}],"markDefs":[],"style":"normal"},{"_key":"38c41d32853e","_type":"block","children":[{"_key":"9d629d9c6e3d","_type":"span","marks":[],"text":"PANDA can help find you the support you need. You and your PANDA counsellor will develop a care plan together including referrals, ideas and strategies that will help support you."}],"markDefs":[],"style":"normal"},{"_key":"9e72183b982c","_type":"quote","quote":"I spoke with a PANDA counsellor and felt a huge weight lift off my shoulders. It was the first step on my road to recovery."}],"datePublished":"2022-02-14","header":{"_type":"pageHeader","background":{"title":"brightTeal60","value":"#86DECF"},"headline":"What happens when I call the PANDA Helpline? ","image":{"_type":"imageWithAlt","alt":"illustration of mum on phone while holding her baby","asset":{"_ref":"image-885b5eb38f693819a76ea74c94d8b89f2fdcb163-5001x5001-png","_type":"reference"}},"text":[{"_key":"ed109e5eafa1","_type":"block","children":[{"_key":"e57a343822c30","_type":"span","marks":[],"text":"When you call PANDA, we’ll provide a safe, caring and confidential space for you to talk through any concerns you may have as an expecting or new parent, or support person."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"cd72814a0a50","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"ce20058466ce","_type":"faq","answer":[{"_key":"d578f70320eb","_type":"block","children":[{"_key":"324f85351a0a0","_type":"span","marks":[],"text":"Most people call PANDA to seek support for themselves. But we also receive calls from partners, family, friends and health professionals."}],"markDefs":[],"style":"normal"},{"_key":"f9ae8bfca5ec","_type":"block","children":[{"_key":"49f639d6cbfb0","_type":"span","marks":[],"text":"When you call, you’ll have a confidential and supportive space to talk through your feelings. We’ll listen, share practical information and provide helpful resources. "}],"markDefs":[],"style":"normal"},{"_key":"6904d3b5e147","_type":"block","children":[{"_key":"ff8e01427526","_type":"span","marks":[],"text":"Sharing your story with someone who understands what you are going through can be a relief, and a reassuring step in your parenting journey."}],"markDefs":[],"style":"normal"},{"_key":"55aa6637af5b","_type":"block","children":[{"_key":"fbe63d2772b30","_type":"span","marks":[],"text":"Some people call because they are finding the transition to parenting tricky. Others call because they’re concerned they may be experiencing symptoms of perinatal anxiety or depression."}],"markDefs":[],"style":"normal"},{"_key":"0323bdd23345","_type":"block","children":[{"_key":"2bd25471bbbb0","_type":"span","marks":[],"text":"Some of the common concerns we hear are:"}],"markDefs":[],"style":"normal"},{"_key":"47af9e1dde8d","_type":"block","children":[{"_key":"1cfd759144210","_type":"span","marks":[],"text":"I don’t know what’s going on, but I just don’t feel like myself."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"24a5b0750ccd","_type":"block","children":[{"_key":"401ca5d055620","_type":"span","marks":[],"text":"I’m so tired all the time. I don’t know how much longer I can keep doing this."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"2d5a44940899","_type":"block","children":[{"_key":"955797f2584f0","_type":"span","marks":[],"text":"I can’t stop thinking about the birth. It was nothing like what I had planned."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"32afe61f77a8","_type":"block","children":[{"_key":"662bae49fdda0","_type":"span","marks":[],"text":"I just yelled at my toddler. I hate this, I’m not being the parent I want to be."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"87fa4ba10609","_type":"block","children":[{"_key":"ad7b3988b8d10","_type":"span","marks":[],"text":"I don’t enjoy being a parent. I feel so guilty and ashamed."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"7c91aa595fbd","_type":"block","children":[{"_key":"06a3a00035ad0","_type":"span","marks":[],"text":"I’m struggling in my relationship... everything has changed since the birth of my baby."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"46580fb5f6f6","_type":"block","children":[{"_key":"c930a9c7e8000","_type":"span","marks":[],"text":"I’m not sure I should be having this baby, and I’m not sure if I want to."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"ab4791e26765","_type":"block","children":[{"_key":"3a0273387a8c0","_type":"span","marks":[],"text":"I had thoughts of driving into a tree this morning and it scared me. I need help."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"9928177a5b06","_type":"block","children":[{"_key":"62c5ab7316e7","_type":"span","marks":[],"text":"Why would I call PANDA? "}],"markDefs":[],"style":"normal"}]},{"_key":"8fab9f4acfc3","_type":"faq","answer":[{"_key":"296a531f8485","_type":"block","children":[{"_key":"435a662f4f7b","_type":"span","marks":[],"text":"Everyone who calls PANDA is trying to make sense of unfamiliar thoughts and feelings. "}],"markDefs":[],"style":"normal"},{"_key":"ff631aeba3b8","_type":"block","children":[{"_key":"13f438a9c625","_type":"span","marks":[],"text":"You don’t need a referral or a diagnosis of perinatal mental illness to call PANDA. "}],"markDefs":[],"style":"normal"},{"_key":"9a8046cb8331","_type":"block","children":[{"_key":"0a033de35487","_type":"span","marks":[],"text":"We don’t provide you with a diagnosis – that’s not our role. We’ll help you understand what’s happening for you and your family. "}],"markDefs":[],"style":"normal"},{"_key":"2eb9d21f4113","_type":"block","children":[{"_key":"40c7cb85fbcf","_type":"span","marks":[],"text":"We’ll listen to what you think might be helpful and provide information and support options for you to consider."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"1c025fea9e25","_type":"block","children":[{"_key":"1e1301d37c48","_type":"span","marks":[],"text":"Do I need a referral or diagnosis to call PANDA? "}],"markDefs":[],"style":"normal"}]},{"_key":"1ecb985c5b78","_type":"faq","answer":[{"_key":"7fb1247f7da5","_type":"block","children":[{"_key":"e2274380b9890","_type":"span","marks":[],"text":"When you call the PANDA helpline, you may hear a recording talking about PANDA services. This means that you are in the queue to speak with one of our counsellors.You might hear a recording asking if you’d like to leave a message for us with your contact details. We encourage you to do this, as leaving us a message holds your place in the queue and we’ll call you back as soon as a counsellor becomes available."}],"markDefs":[],"style":"normal"},{"_key":"4f9551d49bf1","_type":"block","children":[{"_key":"dbdd735779a60","_type":"span","marks":[],"text":"When you speak to one of counsellors, we'll ask you for some basic contact details and ask a few questions about what prompted you to call the Helpline. We’ll also ask about your own and your baby’s safety and wellbeing. While you can choose to remain anonymous, most of our callers prefer to share their contact details, especially if we’re helping you to find community-based supports in your area."}],"markDefs":[],"style":"normal"},{"_key":"4185d7d15248","_type":"block","children":[{"_key":"77d2f8d201370","_type":"span","marks":[],"text":"Our counsellors will encourage you to tell us your story. We want to understand what you are concerned about and how it is affecting you and your family.We want to know how we can help you."}],"markDefs":[],"style":"normal"},{"_key":"80ed84952b47","_type":"block","children":[{"_key":"6df1416f19e40","_type":"span","marks":[],"text":"It’s important to know that our counsellors are respectful and compassionate towards all our callers, whatever their background, nationality, beliefs or sexuality. "}],"markDefs":[],"style":"normal"},{"_key":"ed2b10fb8f22","_type":"block","children":[{"_key":"169c60954388","_type":"span","marks":[],"text":"PANDA’s Helpline service is a safe and secure place to disclose personal details."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"6cbbfed564d5","_type":"block","children":[{"_key":"633e2dc5ba98","_type":"span","marks":[],"text":"What happens when I call PANDA? "}],"markDefs":[],"style":"normal"}]},{"_key":"114e8c7b2cc5","_type":"faq","answer":[{"_key":"1b19792ae908","_type":"block","children":[{"_key":"a28337c6c3080","_type":"span","marks":[],"text":"After the first call, it’s up to you whether you would like to continue to receive telephone counselling support. PANDA offers a follow up service aimed to support you as you navigate your new parenting role and relationship changes. Our follow up service includes the option of being supported by one of our skilled, compassionate and dedicated peer support volunteers who all have lived experience of perinatal mental health. 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Our role is to help you overcome these obstacles. You can stay connected with us until you are feeling able to manage without the additional support. You can call PANDA again at any time."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"06c0147f5e4c","_type":"block","children":[{"_key":"b45f67131480","_type":"span","marks":[],"text":"Does PANDA offer follow up calls? "}],"markDefs":[],"style":"normal"}]},{"_key":"e82ceb88815a","_type":"faq","answer":[{"_key":"6837b1ae5152","_type":"block","children":[{"_key":"aefe6c0ef0160","_type":"span","marks":[],"text":"PANDA has interpreters available to support those who speak a language other than English or have a hearing or speech impairment. When you call, please press “1” to let us know you need an interpreter."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"2b8080bb2b1d","_type":"block","children":[{"_key":"1176d30ce6bb","_type":"span","marks":[],"text":"Does PANDA offer interpreters? "}],"markDefs":[],"style":"normal"}]},{"_key":"65486593fc7b","_type":"faq","answer":[{"_key":"af014a779b12","_type":"block","children":[{"_key":"0bfc6a758b490","_type":"span","marks":[],"text":"Any information you share with PANDA will be treated as confidential unless there are serious concerns for the safety of you or someone else.If there are safety concerns, we’ll need to engage support to help keep you and your loved ones safe."}],"markDefs":[],"style":"normal"},{"_key":"85dbf5cdb8a8","_type":"block","children":[{"_key":"10b70af8312e0","_type":"span","marks":[],"text":"We’ll make every effort to work together with you in this process. All calls to the PANDA Helpline are recorded (unless you would prefer us to switch call recording off) and notes will be made of your conversation. These are stored in PANDA’s secure client record system to ensure confidentiality."}],"markDefs":[],"style":"normal"},{"_key":"600f1fdd7b63","_type":"button","link":{"_type":"link","linkType":"internal"},"style":"arrow","text":"Your rights and responsibilities"}],"question":[{"_key":"c6bfa3d41202","_type":"block","children":[{"_key":"8b5924796b04","_type":"span","marks":[],"text":"Are calls to PANDA confidential? 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","id":"-3f4ac0c9-6628-5c97-adc3-f5fc7ed6effe","children":[],"internal":{"type":"SanityArticle","contentDigest":"db8968a301c569a6710ef76be83fb5be","owner":"gatsby-source-sanity","counter":126},"parent":null,"__gatsby_resolved":{"slug":{"current":"what-happens-when-i-call-the-panda-helpline"}}}],"seo":{"_type":"seo","metaDescription":"Perinatal anxiety and depression can be mild, moderate or severe. 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Many people may feel afraid to share these thoughts with their partner or family."}],"markDefs":[],"style":"normal"},{"_key":"2ab6b9eb11c5","_type":"block","children":[{"_key":"fe2a04307248","_type":"span","marks":[],"text":"Difficult emotions in the perinatal period can trigger a lot of shame, guilt and sadness. The image you may have had of what you’d be like as a parent probably didn’t include feeling low, crying, or wishing you could take a break from parenting. Yet our callers commonly report having those emotions and thoughts. These thoughts and feelings don’t mean you don’t love your baby, and they don’t mean you are a bad person or parent."}],"markDefs":[],"style":"normal"},{"_key":"cfb728281771","_type":"block","children":[{"_key":"a389d1d09102","_type":"span","marks":[],"text":"In fact, up to 1 in 5 expecting or new mums and up to 1 in 10 expecting or new dads will develop symptoms of perinatal anxiety and/or depression. Perinatal mental health issues are much more common than many people realise. Even if you aren’t experiencing significant changes to your mental health, it’s still common to experience distressing thoughts and emotions, including worry, doubt and sadness."}],"markDefs":[],"style":"normal"},{"_key":"c371fe7fc8ac","_type":"block","children":[{"_key":"6703e5ca9c2b","_type":"span","marks":[],"text":"If you’re struggling with your mental and emotional wellbeing, you might feel confused about whether what you are experiencing is “normal”. You might be unsure of how to start talking about your feelings, or you might feel concerned about what people will think."}],"markDefs":[],"style":"normal"},{"_key":"15ca978969d1","_type":"block","children":[{"_key":"5984a0014f7f","_type":"span","marks":[],"text":"It’s okay to talk about what you’re feeling. 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Many people, including some health professionals, may feel uncomfortable with other people's emotional distress, and may have a limited understanding of how to navigate conversations about perinatal mental health and wellbeing."}],"markDefs":[],"style":"normal"},{"_key":"d7e3ea83436b","_type":"block","children":[{"_key":"0507962925f7","_type":"span","marks":[],"text":"If you’re finding it difficult to talk with your health professional about your challenges while pregnant or as a new parent, PANDA’s Helpline can provide a safe, secure space to speak about your concerns."}],"markDefs":[],"style":"normal"},{"_key":"94b56960190c","_type":"block","children":[{"_key":"4b19e7e69da1","_type":"span","marks":[],"text":"PANDA’s counsellors are caring, compassionate, andwill listen to your story. 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"}],"markDefs":[],"style":"normal"},{"_key":"4b200a2c5a32","_type":"block","children":[{"_key":"9b09b9c35559","_type":"span","marks":[],"text":"Pregnancy and parenthood can be a time of immense struggle, trauma and pain. 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People who call PANDA’s Helpline often tell us that their family, friends and health providers haven’t listened to them, or have responded with unhelpful statements like:"}],"markDefs":[],"style":"normal"},{"_key":"c8fbb9361280","_type":"block","children":[{"_key":"c934eb4d6edd","_type":"span","marks":[],"text":"Of course parenting is tough. You just have to get through it."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"15e31f06b809","_type":"block","children":[{"_key":"70c1ce23a546","_type":"span","marks":[],"text":"It happens to everyone."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"cffaddffebf2","_type":"block","children":[{"_key":"11872037e2d6","_type":"span","marks":[],"text":"You’re just tired. Every parent gets tired – it comes with the territory."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"b7be79137a3e","_type":"block","children":[{"_key":"269bcb9184be","_type":"span","marks":[],"text":"Just have a cup of tea and put your feet up – you’ll feel better."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"31bb67709362","_type":"block","children":[{"_key":"59c678a2f291","_type":"span","marks":[],"text":"Sleep will come, just give it time."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"c8b898a34aa6","_type":"block","children":[{"_key":"7e4fe215d00d","_type":"span","marks":[],"text":"Yes, it’s stressful, but it’s also just so rewarding! (it may not be)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"ce772b47e7d0","_type":"block","children":[{"_key":"3e71dbef91e3","_type":"span","marks":[],"text":"You’ll feel better once you get some sleep."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"03ac6a8934cf","_type":"block","children":[{"_key":"81927fb96816","_type":"span","marks":[],"text":"It’s hard for all parents, and you don’t hear everyone complaining, do you?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"f43870d3c9fb","_type":"block","children":[{"_key":"816b775d8c70","_type":"span","marks":[],"text":"Oh, lots of mums get by on much less sleep than you’re getting."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"069190ac2fe2","_type":"block","children":[{"_key":"34ddfeac2c35","_type":"span","marks":[],"text":"If you confide in someone and feel their response minimises your feelings or experiences, or makes you feel ashamed or guilty, it’s important to continue to reach out for help. Every expecting or new parent deserves kindness, respect, and effective perinatal mental health care. "}],"markDefs":[],"style":"normal"},{"_key":"953bf6a8ac53","_type":"block","children":[{"_key":"0421d7e0a5a6","_type":"span","marks":[],"text":"We encourage you to keep reaching out until you feel you’re being heard and supported."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"5c13efb1f8bf","_type":"block","children":[{"_key":"1750c0a04982","_type":"span","marks":[],"text":"Managing unhelpful comments"}],"markDefs":[],"style":"normal"},{"_key":"89fc1f667f21","_type":"block","children":[{"_key":"6f12240407e9","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"}]},{"_key":"358b27d71b46","_type":"faq","answer":[{"_key":"52a4392081ec","_type":"block","children":[{"_key":"0da044381d2f0","_type":"span","marks":[],"text":"There are many different services and health professionals that can help support your mental health. If you are concerned about yourself or your partner or loved one, a doctor (that is, a General Practitioner or GP) is often a good place to start. They should be able to give you non-judgemental support, assessment, diagnosis, and ongoing care and treatment. They can also refer you to specialists such as a counsellor, psychologist or psychiatrist. "}],"markDefs":[],"style":"normal"},{"_key":"50cc2ad4d2e9","_type":"button","link":{"_type":"link","document":{"_ref":"3e9170da-2e0e-427f-a832-e5b31624df14","_type":"reference"},"linkType":"internal"},"style":"box","text":"Learn more about talking to your doctor"}],"question":[{"_key":"10d6d580407f","_type":"block","children":[{"_key":"f86c63acd5a7","_type":"span","marks":[],"text":"Talking to your doctor"}],"markDefs":[],"style":"normal"}]},{"_key":"5618a09d8e0b","_type":"faq","answer":[{"_key":"6ba124c5174f","_type":"block","children":[{"_key":"02bc5eb50b20","_type":"span","marks":[],"text":"If a parent in your life confides in you that they’re having a hard time coping and are experiencing changes to their mental health such as distressing or overwhelming thoughts and feelings, some helpful responses include:"}],"markDefs":[],"style":"normal"},{"_key":"ab07c53825fd","_type":"block","children":[{"_key":"f91ed42a8705","_type":"span","marks":[],"text":"That sounds really hard. I’m here to talk about whatever you want to talk about."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"2076ecf93790","_type":"block","children":[{"_key":"58039655744c","_type":"span","marks":[],"text":"It’s okay to feel the way you are feeling. Can I help you find a professional who might be able to put together a support plan with you?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"903b99ba542f","_type":"block","children":[{"_key":"561d206fe606","_type":"span","marks":[],"text":"I know that perinatal mental health issues are way more common than most people think. You’re not alone and I’m here to support you."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"9a9cbcbf6534","_type":"block","children":[{"_key":"4a4c8bb50855","_type":"span","marks":[],"text":"I care about you, and it seems like you’re having a super stressful time. I think talking with someone who is an expert in perinatal health could be really helpful."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"f2648f8c2e61","_type":"block","children":[{"_key":"db28fc161dbd","_type":"span","marks":[],"text":"Can I do something practical to help, like cook you a meal or watch the baby for an hour?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8ca310252a49","_type":"block","children":[{"_key":"9f4e4ed3ed74","_type":"span","marks":[],"text":"I’m going to check in on you tomorrow and see how you’re going. We’ll get through this together."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6622db86d77f","_type":"block","children":[{"_key":"bf025864a1f8","_type":"span","marks":[],"text":"If someone tells you they aren’t coping with changes to their mental health, daily function or their ability to care for their baby by themselves, you should always take it seriously. Mental health is highly changeable during pregnancy and after having a baby, and can quickly escalate to an emergency, especially if left untreated. If someone tells you they are seriously afraid of harming themselves or someone else or is behaving in a way that is unusual, they may be experiencing postnatal psychosis. 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families","id":"-e26a686d-ea4d-59e6-b4c2-f87f52aa530d","children":[],"internal":{"type":"SanityCategory","contentDigest":"fda3fed0067357b0d2b8d142e89bceba","owner":"gatsby-source-sanity","counter":199},"parent":null}],"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"}],"datePublished":"2022-09-29","header":{"_type":"pageHeader","background":{"title":"brightTeal60","value":"#86DECF"},"headline":"Intrusive thoughts during the transition to parenthood","image":{"_type":"imageWithAlt","alt":"Pregnant mum worried about her baby","asset":{"_ref":"image-69fdbd5b7331ce845f9d7e7faaa2bc7e6310a683-3001x3000-png","_type":"reference"}},"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"}]},"modules":[{"_key":"3de68103bbb6","_type":"quote","attribution":"Dixie","quote":"I would describe intrusive thoughts as super intense thoughts that can seem shocking to you - they are very out of character. "},{"_key":"cea7a90ed40f","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"1ac7cc88e7ce","_type":"faq","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":"9f1398eebb6d","_type":"block","children":[{"_key":"7d42551f551e0","_type":"span","marks":[],"text":"What are intrusive thoughts?"}],"markDefs":[],"style":"normal"}]},{"_key":"0ca4bfd2a932","_type":"faq","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":"5e4deb0bf1f2","_type":"block","children":[{"_key":"fd31eb7a1bbb0","_type":"span","marks":[],"text":"Almost everyone has intrusive thoughts"}],"markDefs":[],"style":"normal"}]},{"_key":"0ad367dfaebb","_type":"faq","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":"58cd893e9c1e","_type":"block","children":[{"_key":"5402e5bcc6a30","_type":"span","marks":[],"text":"Intrusive thoughts during pregnancy and early parenthood"}],"markDefs":[],"style":"normal"}]},{"_key":"76ec3e5a1778","_type":"faq","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":"86e5b9a34fe6","_type":"block","children":[{"_key":"3af5925354f10","_type":"span","marks":[],"text":"Your mind in protective parent mode"}],"markDefs":[],"style":"normal"}]},{"_key":"c8b5de002d4b","_type":"faq","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":"ac38e3dbc0e3","_type":"block","children":[{"_key":"8e5d5e23cf5f0","_type":"span","marks":[],"text":"The hidden impact of intrusive thoughts"}],"markDefs":[],"style":"normal"}]},{"_key":"272eec40ea25","_type":"faq","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"}],"question":[{"_key":"46734363b407","_type":"block","children":[{"_key":"205adddba6cc0","_type":"span","marks":[],"text":"Intrusive thoughts and perinatal mental health"}],"markDefs":[],"style":"normal"}]}],"title":"Understanding intrusive thoughts"},{"_key":"5bc46acdacef","_type":"quote","attribution":"Bec","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."},{"_key":"d3a9ce9ab88c","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"a15e2546c7d9","_type":"faq","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":"2e8b7f832362","_type":"block","children":[{"_key":"6d8726edf6dd0","_type":"span","marks":[],"text":"You deserve support: Find someone who really listens"}],"markDefs":[],"style":"normal"}]},{"_key":"0549f6c0fd0b","_type":"faq","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":"f28a88325f63","_type":"block","children":[{"_key":"dacf6ca12a53","_type":"span","marks":[],"text":"Reach out for help early "}],"markDefs":[],"style":"normal"}]},{"_key":"67fd7a8f5ae9","_type":"faq","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":{"_ref":"9b76e69e-6f98-4dcc-afba-4d1c93912f37","_type":"reference"},"linkType":"internal"}],"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"}]},{"_key":"a7dc8266b669","_type":"faq","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"}],"question":[{"_key":"64d7590a73c3","_type":"block","children":[{"_key":"503497d601700","_type":"span","marks":[],"text":"Looking after yourself"}],"markDefs":[],"style":"normal"}]}],"title":"Finding the right support"},{"_key":"ec58d2f0341b","_type":"helpLine","field":"content"},{"_key":"77337f18e630","_type":"articleCollection","eyebrow":"Articles","population":"select","posts":[{"_key":"494351fdc187","_ref":"310776fc-166b-416c-8958-8fbbf1b695b2","_type":"reference"},{"_key":"5b9884bce4a6","_ref":"27aade6a-2af0-427f-955c-6aa7aaf973eb","_type":"reference"},{"_key":"ad41d8c0c151","_ref":"09a8636c-b6c5-4b7d-ac91-a3c362fe67e1","_type":"reference"}],"title":"Related articles"}],"seo":{"_type":"seo","metaDescription":"Lot's of new and expecting parents experiencing unwanted intrusive thoughts, but people don't often talk about it.","metaTitle":"Intrusive thoughts during the transition to parenthood","socialImage":{"_type":"image","asset":{"_ref":"image-19b6009b1ae1269341613086a21fbb3aecbc21ba-1200x630-png","_type":"reference"}}},"showFeedbackForm":true,"sidebarPosts":[{"_id":"ad8ad7f7-b708-4b62-8aa6-d26e12b8786b","_type":"story","_rev":"28Ey2N6aiyTS8vMpxWTwQp","_createdAt":"2022-09-30T01:23:46Z","_updatedAt":"2023-12-18T01:10:45Z","categories":[],"content":[{"_key":"27ca373d5376","_type":"block","children":[{"_key":"60cecd0e11e80","_type":"span","marks":["strong"],"text":"Can you tell us a bit about your experience with intrusive thoughts? 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I didn’t know it at the time, but looking back I realise these behaviours were causing me to emotionally isolate myself from others."}],"markDefs":[],"style":"normal"},{"_key":"29fdaf1ae3d3","_type":"block","children":[{"_key":"ed59aa6ef50c0","_type":"span","marks":[],"text":"Partners and family members don’t often get much support postpartum, and even the most supportive partners can benefit from information and professional support. 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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. 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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. 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"}],"markDefs":[],"style":"normal"},{"_key":"99b76ce6b462","_type":"block","children":[{"_key":"22651dda1cf6","_type":"span","marks":[],"text":"Medication for nausea and gestational diabetes is common during pregnancy. Many new mums take medication during birth recovery and to support lactation if they’re breastfeeding."}],"markDefs":[],"style":"normal"},{"_key":"7460b15f7e56","_type":"block","children":[{"_key":"73ef8bff22b0","_type":"span","marks":[],"text":"Sometimes, you may need to take medication for your mental health as well. One of your health professionals (eg your doctor, obstetrician, psychologist or psychiatrist) may have recommended that you consider taking medication to treat symptoms of anxiety, depression, or another mental health concern. 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There may also be stigma (negative associations) with medications for mental health in your social circle or culture."}],"markDefs":[],"style":"normal"},{"_key":"a7ab888df22a","_type":"block","children":[{"_key":"6acb42e1011b","_type":"span","marks":[],"text":"Often it’s seen as perfectly acceptable to take medications for a physical condition, like a headache or diabetes, but there are still some taboos around treating mental health with medication. This needs to change – taking care of your mental health is just as important as treating any physical health conditions."}],"markDefs":[],"style":"normal"},{"_key":"f354a1c56bdb","_type":"block","children":[{"_key":"748c70d508b1","_type":"span","marks":[],"text":"Untreated mental health can be a risk to you and your baby. 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Certain medications have a low risk profile in terms of transmission (either to your unborn baby, or via breastmilk transfer)."}],"markDefs":[],"style":"normal"},{"_key":"a4b1804c1d4b","_type":"block","children":[{"_key":"a2413019953e0","_type":"span","marks":["strong"],"text":"We do not provide medication advice on the PANDA Helpline – but we do provide a space for you to talk through your options, thoughts, and feelings about taking medication."}],"markDefs":[],"style":"normal"},{"_key":"1be5af53df38","_type":"block","children":[{"_key":"252930a7a01c0","_type":"span","marks":[],"text":"We can also help you link to services that provide advice about medication use during pregnancy and after your baby is born. We encourage you to talk to your doctor for information and advice about medication. 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You can also request a referral from your doctor for a home medicines review. This is a free service."}],"markDefs":[],"style":"normal"},{"_key":"042661870aaf","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://www.healthdirect.gov.au/home-medicines-review"},"style":"arrow","text":"Home medicines review"},{"_key":"65cb3f3dd93b","_type":"block","children":[{"_key":"d0de40d0314e0","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"c402ebfae3e2","_type":"block","children":[{"_key":"0b633db9c8200","_type":"span","marks":[],"text":"Your doctor will refer you to a local accredited pharmacist to discuss your use of any prescription medicines, over the counter medication, and vitamins and supplements."}],"markDefs":[],"style":"normal"},{"_key":"7f89f4449abd","_type":"block","children":[{"_key":"5c84935e2404","_type":"span","marks":[],"text":"The pharmacist will:"}],"markDefs":[],"style":"normal"},{"_key":"a7edeb61c76e","_type":"block","children":[{"_key":"01643f531ff70","_type":"span","marks":[],"text":"Answer any questions you have"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"e923a67a385e","_type":"block","children":[{"_key":"943eb4f8eee70","_type":"span","marks":[],"text":"Check that you are using medicines correctly (eg, dosage and time of day, storage)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"9e4dde2dc3ca","_type":"block","children":[{"_key":"213b9e1bec2a0","_type":"span","marks":[],"text":"May recommend changes to your medication"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"2cd3d07d3ff4","_type":"block","children":[{"_key":"71983885c8a40","_type":"span","marks":[],"text":"Provide a report to your GP"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"f52f70bc11b9","_type":"block","children":[{"_key":"8fae93b6e4920","_type":"span","marks":[],"text":"You doctor will then create a personalised Medication Management Plan for you. 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People may also feel uncertain or think that there’s something wrong or shameful about taking medication for mental health due to misconceptions and stigma."}],"markDefs":[],"style":"normal"},{"_key":"f6944a299f7f","_type":"block","children":[{"_key":"d657befa1a13","_type":"span","marks":[],"text":"Stigma is judging others or yourself as though there’s something wrong with taking medication to feel better – when really there is absolutely nothing to hide or be ashamed of.Sometimes there’s stigma about taking medications for mental health as well, from friends, family, or beliefs you have that come from your background and culture."}],"markDefs":[],"style":"normal"},{"_key":"ab7e30883d6e","_type":"quote","attribution":"Joanne, WA","quote":"I was initially against taking medication, especially as I was still breastfeeding. They presented to me research done by the hospital to demonstrate the amount of medication that would be transferred. They prescribed the medication and I started taking it and within a few weeks my mindset started to improve."},{"_key":"e30dbc296623","_type":"block","children":[{"_key":"2ede652449330","_type":"span","marks":[],"text":"It’s normal to feel uneasy – you want the best for yourself and your baby. We encourage you to get as much information as possible about the medication that is being recommended to you. It’s important this information comes from a trusted professional source who has experience with medications for mental health, like your doctor or psychiatrist."}],"markDefs":[],"style":"normal"},{"_key":"64404a34a6fc","_type":"block","children":[{"_key":"1c4bcd2d87df","_type":"span","marks":[],"text":"Expert advice on medication use in the perinatal period can also be obtained from Medications Information Helplines which are available in each state. "}],"markDefs":[],"style":"normal"},{"_key":"97d1d32c63ff","_type":"block","children":[{"_key":"b801f3964560","_type":"span","marks":[],"text":"We discourage you from seeking information about medications from unreliable sources on the internet."}],"markDefs":[],"style":"normal"},{"_key":"22f78a67cdbe","_type":"button","link":{"_type":"link","document":{"_ref":"4af3f3dd-21d7-45c9-b150-2cae7e53c7e9","_type":"reference"},"linkType":"internal"},"style":"arrow","text":"Medications information helplines"}]},{"_key":"de35bcda2ad6","_type":"articleCollection","background":{"title":"orange60","value":"#FFA688"},"eyebrow":"Articles"},{"_key":"a12f24b1c106","_type":"storyCollection","background":{"title":"peach80","value":"#FFD29D"},"eyebrow":"Stories"}],"relatedArticles":[{"_key":"c735b45e2ed5","_ref":"a938dce0-5aad-4627-9531-dcff4c2e7795","_type":"reference"},{"_key":"ad51bf1a88b0","_ref":"bc33ffbe-22af-4ed5-b627-d64f7594825a","_type":"reference"},{"_key":"d36475ae9706","_ref":"50f65345-d46c-4cda-a886-b7bcc3567248","_type":"reference"}],"seo":{"_type":"seo","metaDescription":"After you’ve had your baby, specialist support is available for your mental health and wellbeing."},"showFeedbackForm":true,"sidebarPosts":[{"_key":"09c51e59afcd","_ref":"3a24135f-caa6-4390-b28b-c32e50ac7b53","_type":"reference"}],"sidebarTitle":"Helpful Information","slug":{"_type":"slug","current":"getting-help-support-after-birth"},"tags":[{"_key":"5ddfff2e8d3c","_ref":"98c6d929-2d8d-4cbb-9cfe-13d53cdcb7ad","_type":"reference"},{"_key":"8c067585b16b","_ref":"49993bd9-e417-4743-b155-591d0a496a77","_type":"reference"},{"_key":"0e295babed6a","_ref":"2df7e53e-9ef7-4ed8-aabe-1623b28de6ec","_type":"reference"}],"title":"Getting help: Support after birth ","id":"-1d180bee-736f-5bfd-a805-313681c3c880","children":[],"internal":{"type":"SanityArticle","contentDigest":"5104e9889dec04ec24c5d8849afbfdfb","owner":"gatsby-source-sanity","counter":75},"parent":null,"__gatsby_resolved":{"slug":{"current":"getting-help-support-after-birth"}}},{"_id":"b1cb382b-dab8-44f5-a8f2-1109d03f2980","_type":"article","_rev":"YnHcRrfS97TenynEl53SBJ","_createdAt":"2022-02-14T07:41:36Z","_updatedAt":"2024-06-03T02:02:39Z","categories":[{"_key":"c4a9cc27ba48","_ref":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"reference"}],"category":{"_ref":"-9446b37b-ec7b-5141-8ec5-d2a370b76d8c","_type":"reference"},"content":[{"_key":"783c7fb38d5d","_type":"block","children":[{"_key":"5299b5f01bf40","_type":"span","marks":[],"text":"If you or your partner are pregnant and struggling with the transition to parenthood, it’s a good idea to chat to someone. If you’re having a tricky time adjusting to the many changes of pregnancy, talking to a loved one or a trusted health professional can help."}],"markDefs":[],"style":"normal"},{"_key":"37acf696c656","_type":"block","children":[{"_key":"7110f0089f31","_type":"span","marks":[],"text":"It’s normal to feel stressed and uncertain during pregnancy. There are so many changes you may be adjusting to, such as physical and hormonal changes, emotional shifts, plus major adjustments to relationships, work and social life. If your feelings are worrying you or affecting your ability to function in daily life, you may be experiencing symptoms of antenatal anxiety or depression. This is nothing to be ashamed of. Antenatal mental health concerns are common."}],"markDefs":[],"style":"normal"},{"_key":"bb9ee733b0ac","_type":"block","children":[{"_key":"fb9ab95e702e","_type":"span","marks":[],"text":"Getting some support now means you can start to feel better."}],"markDefs":[],"style":"normal"},{"_key":"c1db1c18abae","_type":"quote","quote":"Don’t be afraid or ashamed to reach out for the help you need - the help is there. You’ll get better, you’ll find yourself again, and you’ll feel more love for your tiny human than you could ever imagine is possible."},{"_key":"cb6483440c81","_type":"block","children":[{"_key":"4031bfdd6a840","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"h4"},{"_key":"62e015f6ea54","_type":"block","children":[{"_key":"c61df735fc9c","_type":"span","marks":[],"text":"Anxiety and depression during pregnancy: Everyone is different"}],"markDefs":[],"style":"h4"},{"_key":"d8f1b1f270de","_type":"block","children":[{"_key":"4a5be38d04150","_type":"span","marks":[],"text":"We know everyone experiences antenatal anxiety and depression differently.  The way it affects you can depend on a range of factors."}],"markDefs":[],"style":"normal"},{"_key":"f4c4d2f8bf74","_type":"block","children":[{"_key":"dae26e1746490","_type":"span","marks":[],"text":"Your own genetics and unique emotional, mental and physical traits may play a part, plus external factors like your:"}],"markDefs":[],"style":"normal"},{"_key":"ef335c58448c","_type":"block","children":[{"_key":"e2be7535719c0","_type":"span","marks":[],"text":"General health and wellbeing during pregnancy."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"119256779461","_type":"block","children":[{"_key":"7e755e041f3e0","_type":"span","marks":[],"text":"Own experience of being parented when you were a child."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"383abea34c0a","_type":"block","children":[{"_key":"a22b0dd8221f0","_type":"span","marks":[],"text":"Relationships"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"c8c9b76e33d1","_type":"block","children":[{"_key":"4100fa320c3e0","_type":"span","marks":[],"text":"Stressful life situations can have an impact too."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"171fd703261d","_type":"quote","quote":"I started feeling very sad – lonely and anxious too. Nothing like I had been expecting to feel just before the arrival of our baby."},{"_key":"17ea03140153","_type":"block","children":[{"_key":"114b12d528720","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"h4"},{"_key":"4e02ed221c1e","_type":"block","children":[{"_key":"5b5cd30f40e8","_type":"span","marks":[],"text":"Seeking advice"}],"markDefs":[],"style":"h4"},{"_key":"dda1010eeaa4","_type":"block","children":[{"_key":"c90e3d034d9e0","_type":"span","marks":[],"text":"If you’re an expecting parent worried about your emotional and mental wellbeing, it’s important to seek support from a trusted health professional."}],"markDefs":[],"style":"normal"},{"_key":"aa4d68f4f898","_type":"block","children":[{"_key":"c2d40d889def","_type":"span","marks":[],"text":"We recommend you see your doctor first, but it’s also a great idea to speak with other health professionals like your midwife or obstetrician for information and advice."}],"markDefs":[],"style":"normal"},{"_key":"f2c0d018b53d","_type":"block","children":[{"_key":"53e474a79ee1","_type":"span","marks":[],"text":"Your doctor can help you understand what’s happening and discuss the best treatment options for you. These might include:"}],"markDefs":[],"style":"normal"},{"_key":"e1d5c03cc820","_type":"block","children":[{"_key":"f8c6de94cdec0","_type":"span","marks":[],"text":"Counselling."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"f2887c445bba","_type":"block","children":[{"_key":"b7a1eb05d7160","_type":"span","marks":[],"text":"Self-care strategies."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"e3258799de00","_type":"block","children":[{"_key":"789ec1f9291c0","_type":"span","marks":[],"text":"Medication."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"96a25462ef95","_type":"block","children":[{"_key":"f5e52ad6b9770","_type":"span","marks":[],"text":"Peer supports (e.g. "},{"_key":"0db949df7a51","_type":"span","marks":["b231bd88f4ec"],"text":"virtual courses and peer groups"},{"_key":"f284ddb573f7","_type":"span","marks":[],"text":") "}],"level":1,"listItem":"bullet","markDefs":[{"_key":"b231bd88f4ec","_type":"link","blank":true,"linkType":"external","url":"https://peachtree.org.au/onlinegroups/"}],"style":"normal"},{"_key":"a329a334df0c","_type":"block","children":[{"_key":"210084c57d320","_type":"span","marks":[],"text":"Information and access to perinatal mental health resources. (linkto PANDA resources page, or page with Mumspace, Mum2BMoodBooster etc on it)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"3d514414615e","_type":"block","children":[{"_key":"6ab8529421310","_type":"span","marks":[],"text":"If you’re experiencing moderate to severe symptoms of antenatal anxiety and depression, your antenatal care team may also refer you to a mental health service based at your maternity hospital."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"be3b1375aeb6","_type":"block","children":[{"_key":"bcf640acbd300","_type":"span","marks":[],"text":"It’s also important for your doctor to rule out the possibility of any other physical conditions. Some issues which may contribute to feelings of depression, anxiety, low energy or lack of motivation include:"}],"markDefs":[],"style":"normal"},{"_key":"affb51de5230","_type":"block","children":[{"_key":"cf2a39f2f285","_type":"span","marks":[],"text":"Low iron and vitamin deficiencies"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"ed0c8a6be45f","_type":"block","children":[{"_key":"c21e0681d69d","_type":"span","marks":[],"text":"Thyroid problems"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"e6f0e00b5d0b","_type":"block","children":[{"_key":"d55056f2dff7","_type":"span","marks":["0f3e52e7f989"],"text":"Gestational diabetes"}],"level":1,"listItem":"bullet","markDefs":[{"_key":"0f3e52e7f989","_type":"link","blank":true,"linkType":"external","url":"https://www.diabetesaustralia.com.au/about-diabetes/gestational-diabetes/"}],"style":"normal"},{"_key":"4213ef361edf","_type":"block","children":[{"_key":"8036b6bda24b","_type":"span","marks":["32038eed04fb"],"text":"Hyperemesis"}],"level":1,"listItem":"bullet","markDefs":[{"_key":"32038eed04fb","_type":"link","linkType":"external","url":"https://www.hyperemesisaustralia.org.au/"}],"style":"normal"},{"_key":"2d19ca2c8061","_type":"block","children":[{"_key":"44dafdf17aa50","_type":"span","marks":[],"text":"Distressing or overwhelming thoughts and feelings can resolve if identified and treated. "},{"_key":"8c95aaf5a3e8","_type":"span","marks":["strong"],"text":"Please remember that if you don’t feel heard by your health professional or you’re not satisfied with the advice and treatment you receive, it’s always worth seeking a second opinion."}],"markDefs":[],"style":"normal"},{"_key":"231808187a51","_type":"block","children":[{"_key":"8d6ba4da2f85","_type":"span","marks":[],"text":"If you’re in any doubt, call the PANDA National Helpline. Our telephone counsellors will listen carefully to your concerns and explore different care pathways with you, including additional referral options if you need them."}],"markDefs":[],"style":"normal"},{"_key":"579a396a1cd2","_type":"quote","quote":"My advice to anyone in this position, is to seek help, don't suffer alone."},{"_key":"0de2a1499550","_type":"block","children":[{"_key":"8f953c1ea6dd0","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"67f75b195f30","_type":"block","children":[{"_key":"aeac3a0ba4bb","_type":"span","marks":[],"text":"Concerned about medication? Try to be as informed as possible."}],"markDefs":[],"style":"h4"},{"_key":"daaef8bcd666","_type":"block","children":[{"_key":"a2758845ac360","_type":"span","marks":[],"text":"Some people feel concerned or fearful about taking medications for mental health, like anti-anxiety medications or antidepressants. It’s natural to have concerns about possible side effects for you and your unborn baby. People may also feel uncertain or think that there’s something wrong or shameful about taking medication for mental health due to misconceptions."}],"markDefs":[],"style":"normal"},{"_key":"fe8828ab4784","_type":"block","children":[{"_key":"2d69e7bfb0630","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"2d0bd06ba7d3","_type":"block","children":[{"_key":"7f9656e9bd220","_type":"span","marks":[],"text":"Sometimes there’s stigma about taking medications for mental health as well. Media, friends, family,or even your own beliefs can make you think that somehow you should be able to cope without medication. You may also be sitting with stigma about medications for mental health that come from your background and culture. "}],"markDefs":[],"style":"normal"},{"_key":"49dbfbd77f89","_type":"block","children":[{"_key":"d168e619cd06","_type":"span","marks":[],"text":"Stigma is judging others or yourself as though there’s something wrong withtaking medication to feel better – when really there is absolutely nothing to hide or be ashamed of."}],"markDefs":[],"style":"normal"},{"_key":"2c32c49d0b10","_type":"block","children":[{"_key":"eb71a7756241","_type":"span","marks":[],"text":"It’s normal to feel uneasy though – you want the best for yourself and your bub. We encourage you to get as much information as possible about any medication that’s being recommended to you. It’s important this information comes from a trusted professional source who has experience with medications for mental health, like your doctor or obstetrician."}],"markDefs":[],"style":"normal"},{"_key":"ce3b2b50ed57","_type":"block","children":[{"_key":"1746fc6147b5","_type":"span","marks":[],"text":"Many of our Helpline callers report feeling like medications were life-changing for them during the perinatal period."}],"markDefs":[],"style":"normal"},{"_key":"d5ae8b8c5a0d","_type":"block","children":[{"_key":"3d799e716f56","_type":"span","marks":[],"text":"Expert advice on medication use in the perinatal period can also be obtained from Medications Information Helplines which are available in each state. We discourage you from seeking information about medications from unreliable sources on the internet."}],"markDefs":[],"style":"normal"},{"_key":"98ab31affd4c","_type":"button","link":{"_type":"link","document":{"_ref":"4af3f3dd-21d7-45c9-b150-2cae7e53c7e9","_type":"reference"},"linkType":"internal"},"style":"box","text":"Find more information about medications"}],"datePublished":"2022-02-14","header":{"_type":"pageHeader","background":{"title":"peach80","value":"#FFD29D"},"headline":"Getting support during pregnancy","image":{"_type":"imageWithAlt","alt":"Pregnant mum looking uneasy","asset":{"_ref":"image-80f2f46689cf7ccadf7102c97e6baa15bcdf420f-3334x3334-png","_type":"reference"}},"text":[{"_key":"32120c45f1e8","_type":"block","children":[{"_key":"1bff0ff6e40d0","_type":"span","marks":[],"text":"During pregnancy, specialist support is available for your mental health and wellbeing."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"3be3396afcc3","_type":"checklist","field":"content"},{"_key":"e062fd50aacf","_type":"helpLine","field":"content"},{"_key":"085905cd4154","_type":"chatBotModule","field":"content"}],"relatedArticles":[{"_key":"9702c3eabd54","_ref":"c5fde9ed-60c5-4709-8a28-29b7e866ad3f","_type":"reference"},{"_key":"8979d646270e","_ref":"50f65345-d46c-4cda-a886-b7bcc3567248","_type":"reference"},{"_key":"5e9d0c87688e","_ref":"3e9170da-2e0e-427f-a832-e5b31624df14","_type":"reference"}],"seo":{"_type":"seo","metaDescription":"During pregnancy, specialist support is available for your mental health and wellbeing.","metaTitle":"Getting help: Support during pregnancy","socialImage":{"_type":"image","asset":{"_ref":"image-82531a1a60df1b7679a2435a4e486883e9534526-1200x630-png","_type":"reference"}}},"showFeedbackForm":true,"sidebarPosts":[{"_key":"005338c0957a","_ref":"4af3f3dd-21d7-45c9-b150-2cae7e53c7e9","_type":"reference"},{"_key":"38241328505a","_ref":"34a10849-fbc5-40db-be3b-bdadad30177e","_type":"reference"},{"_key":"d7ec51f051af","_ref":"4911b17f-e3fb-4af2-b0a4-ee72e55ec38c","_type":"reference"}],"sidebarTitle":"Helpful Information","slug":{"_type":"slug","current":"getting-help-support-during-pregnancy"},"tags":[{"_key":"35714a66efd3","_ref":"2df7e53e-9ef7-4ed8-aabe-1623b28de6ec","_type":"reference"},{"_key":"d5e88d4dc9e2","_ref":"98c6d929-2d8d-4cbb-9cfe-13d53cdcb7ad","_type":"reference"},{"_key":"94c1ff0e9988","_ref":"49993bd9-e417-4743-b155-591d0a496a77","_type":"reference"}],"title":"Getting help: Support during pregnancy","id":"-d46931c4-7fbb-5e73-803f-dfdfa9f369a0","children":[],"internal":{"type":"SanityArticle","contentDigest":"26470a9ae9d7bb780852121d2ec448d6","owner":"gatsby-source-sanity","counter":164},"parent":null,"__gatsby_resolved":{"slug":{"current":"getting-help-support-during-pregnancy"}}}],"seo":{"_type":"seo","metaDescription":"It’s common to have questions about medication use during the perinatal period. 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But we also receive calls from partners, family, friends and health professionals."}],"markDefs":[],"style":"normal"},{"_key":"f9ae8bfca5ec","_type":"block","children":[{"_key":"49f639d6cbfb0","_type":"span","marks":[],"text":"When you call, you’ll have a confidential and supportive space to talk through your feelings. We’ll listen, share practical information and provide helpful resources. "}],"markDefs":[],"style":"normal"},{"_key":"6904d3b5e147","_type":"block","children":[{"_key":"ff8e01427526","_type":"span","marks":[],"text":"Sharing your story with someone who understands what you are going through can be a relief, and a reassuring step in your parenting journey."}],"markDefs":[],"style":"normal"},{"_key":"55aa6637af5b","_type":"block","children":[{"_key":"fbe63d2772b30","_type":"span","marks":[],"text":"Some people call because they are finding the transition to parenting tricky. Others call because they’re concerned they may be experiencing symptoms of perinatal anxiety or depression."}],"markDefs":[],"style":"normal"},{"_key":"0323bdd23345","_type":"block","children":[{"_key":"2bd25471bbbb0","_type":"span","marks":[],"text":"Some of the common concerns we hear are:"}],"markDefs":[],"style":"normal"},{"_key":"47af9e1dde8d","_type":"block","children":[{"_key":"1cfd759144210","_type":"span","marks":[],"text":"I don’t know what’s going on, but I just don’t feel like myself."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"24a5b0750ccd","_type":"block","children":[{"_key":"401ca5d055620","_type":"span","marks":[],"text":"I’m so tired all the time. I don’t know how much longer I can keep doing this."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"2d5a44940899","_type":"block","children":[{"_key":"955797f2584f0","_type":"span","marks":[],"text":"I can’t stop thinking about the birth. 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I need help."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"9928177a5b06","_type":"block","children":[{"_key":"62c5ab7316e7","_type":"span","marks":[],"text":"Why would I call PANDA? "}],"markDefs":[],"style":"normal"}]},{"_key":"8fab9f4acfc3","_type":"faq","answer":[{"_key":"296a531f8485","_type":"block","children":[{"_key":"435a662f4f7b","_type":"span","marks":[],"text":"Everyone who calls PANDA is trying to make sense of unfamiliar thoughts and feelings. "}],"markDefs":[],"style":"normal"},{"_key":"ff631aeba3b8","_type":"block","children":[{"_key":"13f438a9c625","_type":"span","marks":[],"text":"You don’t need a referral or a diagnosis of perinatal mental illness to call PANDA. "}],"markDefs":[],"style":"normal"},{"_key":"9a8046cb8331","_type":"block","children":[{"_key":"0a033de35487","_type":"span","marks":[],"text":"We don’t provide you with a diagnosis – that’s not our role. 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We encourage you to do this, as leaving us a message holds your place in the queue and we’ll call you back as soon as a counsellor becomes available."}],"markDefs":[],"style":"normal"},{"_key":"4f9551d49bf1","_type":"block","children":[{"_key":"dbdd735779a60","_type":"span","marks":[],"text":"When you speak to one of counsellors, we'll ask you for some basic contact details and ask a few questions about what prompted you to call the Helpline. We’ll also ask about your own and your baby’s safety and wellbeing. While you can choose to remain anonymous, most of our callers prefer to share their contact details, especially if we’re helping you to find community-based supports in your area."}],"markDefs":[],"style":"normal"},{"_key":"4185d7d15248","_type":"block","children":[{"_key":"77d2f8d201370","_type":"span","marks":[],"text":"Our counsellors will encourage you to tell us your story. We want to understand what you are concerned about and how it is affecting you and your family.We want to know how we can help you."}],"markDefs":[],"style":"normal"},{"_key":"80ed84952b47","_type":"block","children":[{"_key":"6df1416f19e40","_type":"span","marks":[],"text":"It’s important to know that our counsellors are respectful and compassionate towards all our callers, whatever their background, nationality, beliefs or sexuality. "}],"markDefs":[],"style":"normal"},{"_key":"ed2b10fb8f22","_type":"block","children":[{"_key":"169c60954388","_type":"span","marks":[],"text":"PANDA’s Helpline service is a safe and secure place to disclose personal details."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"6cbbfed564d5","_type":"block","children":[{"_key":"633e2dc5ba98","_type":"span","marks":[],"text":"What happens when I call PANDA? "}],"markDefs":[],"style":"normal"}]},{"_key":"114e8c7b2cc5","_type":"faq","answer":[{"_key":"1b19792ae908","_type":"block","children":[{"_key":"a28337c6c3080","_type":"span","marks":[],"text":"After the first call, it’s up to you whether you would like to continue to receive telephone counselling support. PANDA offers a follow up service aimed to support you as you navigate your new parenting role and relationship changes. Our follow up service includes the option of being supported by one of our skilled, compassionate and dedicated peer support volunteers who all have lived experience of perinatal mental health. 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Our role is to help you overcome these obstacles. You can stay connected with us until you are feeling able to manage without the additional support. You can call PANDA again at any time."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"06c0147f5e4c","_type":"block","children":[{"_key":"b45f67131480","_type":"span","marks":[],"text":"Does PANDA offer follow up calls? "}],"markDefs":[],"style":"normal"}]},{"_key":"e82ceb88815a","_type":"faq","answer":[{"_key":"6837b1ae5152","_type":"block","children":[{"_key":"aefe6c0ef0160","_type":"span","marks":[],"text":"PANDA has interpreters available to support those who speak a language other than English or have a hearing or speech impairment. When you call, please press “1” to let us know you need an interpreter."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"2b8080bb2b1d","_type":"block","children":[{"_key":"1176d30ce6bb","_type":"span","marks":[],"text":"Does PANDA offer interpreters? "}],"markDefs":[],"style":"normal"}]},{"_key":"65486593fc7b","_type":"faq","answer":[{"_key":"af014a779b12","_type":"block","children":[{"_key":"0bfc6a758b490","_type":"span","marks":[],"text":"Any information you share with PANDA will be treated as confidential unless there are serious concerns for the safety of you or someone else.If there are safety concerns, we’ll need to engage support to help keep you and your loved ones safe."}],"markDefs":[],"style":"normal"},{"_key":"85dbf5cdb8a8","_type":"block","children":[{"_key":"10b70af8312e0","_type":"span","marks":[],"text":"We’ll make every effort to work together with you in this process. All calls to the PANDA Helpline are recorded (unless you would prefer us to switch call recording off) and notes will be made of your conversation. These are stored in PANDA’s secure client record system to ensure confidentiality."}],"markDefs":[],"style":"normal"},{"_key":"600f1fdd7b63","_type":"button","link":{"_type":"link","linkType":"internal"},"style":"arrow","text":"Your rights and responsibilities"}],"question":[{"_key":"c6bfa3d41202","_type":"block","children":[{"_key":"8b5924796b04","_type":"span","marks":[],"text":"Are calls to PANDA confidential? "}],"markDefs":[],"style":"normal"}]},{"_key":"50f1b91da61e","_type":"faq","answer":[{"_key":"ce0adf8d9102","_type":"block","children":[{"_key":"d66053dcf4ad0","_type":"span","marks":[],"text":"The Helpline is open:"}],"markDefs":[],"style":"normal"},{"_key":"010222703375","_type":"block","children":[{"_key":"d023b4c593590","_type":"span","marks":[],"text":"9am - 7:30pm Monday - Friday"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"a7e1dbc30f39","_type":"block","children":[{"_key":"2ff531fefa450","_type":"span","marks":[],"text":"9am - 4pm on Saturdays and public holidays."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"a77428c259ca","_type":"block","children":[{"_key":"a7ef351e2d57","_type":"span","marks":[],"text":"When is the Helpline available?"}],"markDefs":[],"style":"normal"}]}],"title":"Common questions about the PANDA Helpline"},{"_key":"b1de85eba998","_type":"storyCollection","eyebrow":"Stories"},{"_key":"28a428fe00d2","_type":"helpLine","field":"content"}],"relatedArticles":[{"_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. We can also help you to link in with any additional supports you may need."}],"markDefs":[],"style":"normal"}],"datePublished":"2022-02-14","header":{"_type":"pageHeader","background":{"title":"brightTeal20","value":"#E1F9F7"},"headline":"PANDA’s National Perinatal Mental Health Helpline","image":{"_type":"imageWithAlt","alt":"Mum holding baby and on the phone","asset":{"_ref":"image-885b5eb38f693819a76ea74c94d8b89f2fdcb163-5001x5001-png","_type":"reference"}},"text":[{"_key":"ac98a523f989","_type":"block","children":[{"_key":"1247996edc380","_type":"span","marks":[],"text":"We’re here to help expecting and new parents and their support people during the transition to parenthood."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"65d92aaca93d","_type":"video","text":[{"_key":"55e753d942b8","_type":"block","children":[{"_key":"89ff58f7cab20","_type":"span","marks":[],"text":"Becoming pregnant or having a baby can be both exciting and challenging. 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","metaTitle":"PANDA’s National Perinatal Mental Health Helpline","socialImage":{"_type":"image","asset":{"_ref":"image-d37429ee14a4f1a17cc4e3c78bad1e4d01c33312-1200x630-png","_type":"reference"}}},"showFeedbackForm":true,"sidebarPosts":[{"_key":"840bcb4e29f4","_ref":"a894e3ae-a2c0-45eb-9e18-9db2b01a90b9","_type":"reference"}],"sidebarTitle":"Helpful Information","slug":{"_type":"slug","current":"pandas-national-perinatal-mental-health-helpline"},"title":"PANDA’s National Perinatal Mental Health Helpline ","id":"-31440383-9b52-5302-811f-0b02b88bc9a2","children":[],"internal":{"type":"SanityArticle","contentDigest":"83a91dd409e8b07ea91564d66d3864fe","owner":"gatsby-source-sanity","counter":110},"parent":null,"__gatsby_resolved":{"slug":{"current":"pandas-national-perinatal-mental-health-helpline"}}},{"_id":"3e9170da-2e0e-427f-a832-e5b31624df14","_type":"article","_rev":"e9oiR2gkW2DFWuAPqnrG0m","_createdAt":"2022-02-14T08:41:12Z","_updatedAt":"2024-03-28T04:19:13Z","categories":[{"_key":"4b362e7d570b","_ref":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"reference"},{"_key":"e97e44188629","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"},{"_key":"1e789ffcf782","_ref":"c4172819-1756-470d-8628-b5ffa921681e","_type":"reference"}],"content":[{"_key":"07ab5855d59f","_type":"block","children":[{"_key":"13d14b745218","_type":"span","marks":[],"text":"It's best to talk about it"}],"markDefs":[],"style":"h4"},{"_key":"072dc643cc26","_type":"block","children":[{"_key":"67acb364f305","_type":"span","marks":[],"text":"If you’re a new parent or expecting a baby, and you’re worried about how you’re feeling, then talking to your doctor can be a good place to start. Below we provide tips on finding a doctor, sharing your concerns and what to expect from a consultation."}],"markDefs":[],"style":"normal"},{"_key":"e42fa248ecd7","_type":"block","children":[{"_key":"02c26121b73f","_type":"span","marks":[],"text":"The doctor’s role"}],"markDefs":[],"style":"h4"},{"_key":"e40616d99ec5","_type":"block","children":[{"_key":"74a9061ef424","_type":"span","marks":[],"text":"There are many different services and health professionals that can help. If you are concerned about yourself or your partner or loved one, a doctor (that is, a General Practitioner or GP) is often a good place to start. They should be able to give you non-judgemental support, assessment, diagnosis, and ongoing care and treatment. They can also refer you to specialists such as a counsellor, psychologist or psychiatrist."}],"markDefs":[],"style":"normal"},{"_key":"9a06c1026a02","_type":"block","children":[{"_key":"b1daffe9a386","_type":"span","marks":[],"text":"Finding the right doctor"}],"markDefs":[],"style":"h4"},{"_key":"4aa4b2bd4415","_type":"block","children":[{"_key":"d174f7739c5c","_type":"span","marks":[],"text":"Do you have a regular doctor with whom you can share your concerns? If not, it’s worth looking for a doctor with a special interest in mental health. Ask family and friends for recommendations of doctors who understand mental health, or ring local practices and ask about their doctors. We can help: call the PANDA National Perinatal Anxiety & Depression Helpline on 1300 726 306 and we will help you to find a doctor in your area."}],"markDefs":[],"style":"normal"},{"_key":"b2c3c95b941e","_type":"block","children":[{"_key":"7598b9b306cd","_type":"span","marks":[],"text":"Making an appointment"}],"markDefs":[],"style":"h4"},{"_key":"6e6e07ab72c3","_type":"block","children":[{"_key":"7dae98646b34","_type":"span","marks":[],"text":"If possible, request a double appointment and let them know it’s about a possible mental health issue. Don’t hesitate to ask for an urgent appointment or cancellation. Mental health issues can be serious, and symptoms can change quickly (see below for what to do if you feel worse before the appointment). Ask for an interpreter if you need one. Many people prefer to talk about sensitive issues in their first language, even if they can speak some English"}],"markDefs":[],"style":"normal"},{"_key":"40eb43c26d8f","_type":"block","children":[{"_key":"1536ab6a270b","_type":"span","marks":[],"text":"Consider taking someone"}],"markDefs":[],"style":"h4"},{"_key":"c61251f6b827","_type":"block","children":[{"_key":"c0ba816a8c03","_type":"span","marks":[],"text":"Consider taking a trusted person with you to the appointment, like a partner, friend or family member . A common symptom of anxiety or depression is difficulty taking in or remembering information. A trusted person can take notes for you, and might help you to feel more confident about sharing your concerns."}],"markDefs":[],"style":"normal"}],"datePublished":"2022-02-14","header":{"_type":"pageHeader","background":{"title":"orange60","value":"#FFA688"},"headline":"Talking to your doctor","image":{"_type":"imageWithAlt","alt":"Mum seeing doctor with baby","asset":{"_ref":"image-f12faa68ea2bd2a18594e7c59bdb785fb44d43a2-500x417-png","_type":"reference"}},"text":[{"_key":"d757fe214ce4","_type":"block","children":[{"_key":"d9b3853b7454","_type":"span","marks":[],"text":"Tips on finding a doctor, sharing your concerns and what to expect from a consultation."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"47c962839d97","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"f6d9d0db4055","_type":"faq","answer":[{"_key":"148b115c894f","_type":"block","children":[{"_key":"95ae5c273ff70","_type":"span","marks":[],"text":"If you’re still not sure about sharing your thoughts or feelings with your doctor, it can help to talk with a loved one or friend first. You can also call the PANDA Helpline. Our counsellors are skilled at helping you to explore your feelings, and to practice aloud the things you want to tell your doctor."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"59c4cff19a3d","_type":"block","children":[{"_key":"1a8177ac599b0","_type":"span","marks":[],"text":"Practice the conversation first"}],"markDefs":[],"style":"normal"}]},{"_key":"72490974baf0","_type":"faq","answer":[{"_key":"effbc4dd9b95","_type":"block","children":[{"_key":"877fbb2811ce0","_type":"span","marks":[],"text":"It’s important to tell your doctor about any changes in your thoughts, feelings and behaviours since becoming an expecting or new parent. Remember, these things do not make you a bad parent, but are potential symptoms of a common, treatable health condition. Let the doctor know if you have felt this way and/or been diagnosed with depression, anxiety or another mental health condition before. It’s also important to tell the doctor if you have had previous thoughts of suicide, or if you have lost someone to suicide."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"92847b9f3fdf","_type":"block","children":[{"_key":"e556c7ae5842","_type":"span","marks":[],"text":"What to tell your doctor"}],"markDefs":[],"style":"normal"}]},{"_key":"d70aa326f74c","_type":"faq","answer":[{"_key":"afb1d1c51263","_type":"block","children":[{"_key":"5d702f25140b0","_type":"span","marks":[],"text":"Your doctor should be non-judgemental, respectful and supportive.. They should assess you by asking questions about your symptoms, your and your family’s mental health history, your physical health and lifestyle (e.g. exercise, sleep, use of alcohol or drugs), your living situation, major emotional or psychological experiences, and treatment preferences."}],"markDefs":[],"style":"normal"},{"_key":"2bd7c207cd94","_type":"block","children":[{"_key":"00465bc565fa0","_type":"span","marks":[],"text":"After assessment, your doctor should be able to provide a diagnosis (although sometimes more tests are needed before they can make a diagnosis) and a treatment plan. They should explain your different treatment options, and why they are referring you to any specialist services."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"334374aa9b9f","_type":"block","children":[{"_key":"73478b791f18","_type":"span","marks":[],"text":"What to expect"}],"markDefs":[],"style":"normal"}]},{"_key":"3311e258bd75","_type":"faq","answer":[{"_key":"a5ba4ec70e4a","_type":"block","children":[{"_key":"91c17bbeb02a0","_type":"span","marks":[],"text":"You have the right to fully understand your diagnosis and recommended treatment. You could ask:"}],"markDefs":[],"style":"normal"},{"_key":"4bc3162dd3c5","_type":"block","children":[{"_key":"1e674db35e500","_type":"span","marks":[],"text":"What are my options for treatment? Which do you think are best for me?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"29499fa2c097","_type":"block","children":[{"_key":"f88a2e215afc0","_type":"span","marks":[],"text":"What are possible side effects of any medications?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8c5c37f91fd5","_type":"block","children":[{"_key":"ff7d9457d7b10","_type":"span","marks":[],"text":"How much better might I feel, and how soon?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"785afab243a2","_type":"block","children":[{"_key":"754e2b27ec420","_type":"span","marks":[],"text":"Who are you referring me to? What do they do? How much will it cost? If I have private health insurance, will it be covered? (also check your policy)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"52a13d009398","_type":"block","children":[{"_key":"9711d2285d470","_type":"span","marks":[],"text":"Are there other ways that I can care for myself?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1059035e92d4","_type":"block","children":[{"_key":"f9cd51760cd20","_type":"span","marks":[],"text":"Can you talk with my other health care providers about shared care? (e.g. obstetrician, midwife, Maternal and Child Health/Child and Family Health Nurse)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"77e4e12946dd","_type":"block","children":[{"_key":"01336c0ee6de0","_type":"span","marks":[],"text":"Your doctor can refer you to services like counsellors, psychologists, psychiatrists, social workers and occupational therapists. They might give you a mental health care plan, which gives you some Medicare rebates to help you access counselling. For a higher level of care, they might refer you to a Mother Baby Unit — a hospital unit where you stay with your baby — or to another hospital-based psychiatric service."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"5e39c53e4e16","_type":"block","children":[{"_key":"6e7d757729f3","_type":"span","marks":[],"text":"Questions to ask"}],"markDefs":[],"style":"normal"}]},{"_key":"0fe6884d9fa5","_type":"faq","answer":[{"_key":"a0f34745db53","_type":"block","children":[{"_key":"a2c2141ba0ce0","_type":"span","marks":[],"text":"Not all doctors have the same experience, confidence or qualifications in supporting patients with mental health issues. If the first doctor you see doesn’t help you enough, please don’t give up. You have a right to get the support you need, to feel better and enjoy your parenting journey."}],"markDefs":[],"style":"normal"},{"_key":"11105b443a24","_type":"block","children":[{"_key":"d722bb40d5090","_type":"span","marks":[],"text":"Call the PANDA National Helpline any time: to find a doctor or other service, for supportive counselling, or to discuss other support options like playgroups or support groups. You can call for yourself or about someone else you are concerned about."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"31a628481730","_type":"block","children":[{"_key":"f1f0b7bb1fe4","_type":"span","marks":[],"text":"If you don't get what you need"}],"markDefs":[],"style":"normal"}]},{"_key":"55f55b8dc810","_type":"faq","answer":[{"_key":"27705a63f8eb","_type":"block","children":[{"_key":"7dea9d64d2d30","_type":"span","marks":[],"text":"If you need urgent help before your appointment, call emergency services on triple zero (000) or go to your local hospital emergency department. The symptoms and severity of mental illness can sometimes change quickly. Don’t hesitate to seek urgent help if needed."}],"markDefs":[],"style":"normal"},{"_key":"5edf7645473e","_type":"block","children":[{"_key":"693b5731952c0","_type":"span","marks":[],"text":"You can call the PANDA National Perinatal Anxiety & Depression Helpline for support and ongoing counselling on 1300 726 306, Monday to Friday, 9am to 7.30pm AEST/ADST. You can call about yourself or someone else."}],"markDefs":[],"style":"normal"},{"_key":"00f3c1bfa15b","_type":"block","children":[{"_key":"b740844eb25f0","_type":"span","marks":[],"text":"If you need someone to talk with outside PANDA’s hours, call Suicide Call Back Service on 1300 659 467, Suicide Line on 1300 651 251, or Lifeline on 131114."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"ee768dd29217","_type":"block","children":[{"_key":"e5933b44caca","_type":"span","marks":[],"text":"If you feel worse"}],"markDefs":[],"style":"normal"}]}],"text":[{"_key":"c360ec98f5bf","_type":"block","children":[{"_key":"684a02e0b0a60","_type":"span","marks":[],"text":"People often forget things that they wanted to tell or ask their doctor during their appointment. It can be helpful to prepare by writing a list of your symptoms, concerns, and questions."}],"markDefs":[],"style":"normal"}],"title":"Prepare for the appointment"},{"_key":"5e8b1caa6593","_type":"fileCollection","files":[{"_key":"c5748ae691a4","_type":"download","background":{"title":"peach40","value":"#FFE4C9"},"cta":"Download","file":{"_type":"file","asset":{"_ref":"file-bec93bd9eb58ae8f35d03b5767093abeb1effd70-pdf","_type":"reference"}},"title":"Talking to your doctor"}],"title":"Factsheets"},{"_key":"f7e660518986","_type":"checklist","field":"content"},{"_key":"780165dc53a5","_type":"helpLine","field":"content"}],"relatedArticles":[{"_key":"d47730980313","_ref":"4af3f3dd-21d7-45c9-b150-2cae7e53c7e9","_type":"reference"},{"_key":"334300bb2126","_ref":"6db1ae16-57eb-45a1-9f7f-e53fd09a8427","_type":"reference"}],"seo":{"_type":"seo","metaDescription":"Tips on finding a doctor, sharing your concerns and what to expect from a consultation.","metaTitle":"Talking to your doctor","socialImage":{"_type":"image","asset":{"_ref":"image-edcabb975680e1848598b04a6a7ca8809c9fe916-1200x630-png","_type":"reference"}}},"sidebarPosts":[{"_key":"03d97dabb92a","_ref":"a1329df5-57c4-454b-8c52-b34451c438ee","_type":"reference"},{"_key":"d1a03409be84","_ref":"50f65345-d46c-4cda-a886-b7bcc3567248","_type":"reference"}],"sidebarTitle":"Helpful Information","slug":{"_type":"slug","current":"talking-to-your-doctor"},"tags":[{"_key":"cbd98d59e44e","_ref":"2df7e53e-9ef7-4ed8-aabe-1623b28de6ec","_type":"reference"},{"_key":"31ba9b178809","_ref":"49993bd9-e417-4743-b155-591d0a496a77","_type":"reference"},{"_key":"05deaeda4ed0","_ref":"98c6d929-2d8d-4cbb-9cfe-13d53cdcb7ad","_type":"reference"}],"title":"Talking to your doctor","id":"-592aeba9-9c48-5c33-9b43-5b33c564b821","children":[],"internal":{"type":"SanityArticle","contentDigest":"4f877d2f8eea899d6bff1d47cd41ccbd","owner":"gatsby-source-sanity","counter":165},"parent":null,"__gatsby_resolved":{"slug":{"current":"talking-to-your-doctor"}}},{"_id":"2488aec7-6b00-4156-aa87-dc3a61d8c19d","_type":"article","_rev":"nVChg1sqNoY7wI6dwf9bIu","_createdAt":"2022-02-14T07:40:13Z","_updatedAt":"2024-04-10T23:13:20Z","categories":[{"_key":"ddbd59f9ea4a","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"}],"content":[{"_key":"d25f5fa9b2be","_type":"block","children":[{"_key":"a12e40e003140","_type":"span","marks":[],"text":"Many new parents downplay mental health issues for fear of unwanted outcomes when they reach out for help. Some fear having their baby placed into care by child protective services if they tell anyone they’re not coping at home or they are experiencing family violence and fear for their own and their baby’s safety. Not telling anyone what’s happening and trying to manage everything by yourself can make the situation even more difficult to handle, and often increases the risk to you and your baby. Acknowledging you need help (and telling someone) doesn’t mean you are an unsafe or ‘bad’ parent."}],"markDefs":[],"style":"normal"},{"_key":"906d0156c434","_type":"block","children":[{"_key":"e17f0a17bf59","_type":"span","marks":["strong"],"text":"Seeking mental health help and/or family violence support early is being a safe and protective parent."},{"_key":"9723caf5c54d","_type":"span","marks":[],"text":" You’re being the best possible parent you can be for your baby by taking the necessary steps to feel better and keep yourself and your baby safe. PANDA is here to help you to care for yourself and your baby in ways that feel supportive, safe, and aligned with your personal parenting values."}],"markDefs":[],"style":"normal"},{"_key":"5ab0350cf5cb","_type":"block","children":[{"_key":"a30d0a4d2a0b0","_type":"span","marks":[],"text":"Hiding or downplaying symptoms of emotional and mental health distress or concerns about family violence can prevent you from accessing the help you need to look after your wellbeing and family’s safety. Feelings of isolation and stress can increase if nobody knows what’s really happening for you. Minimising what you’re experiencing can also get in the way of parenting the way you’d hoped to do."}],"markDefs":[],"style":"normal"},{"_key":"238262fb1c5e","_type":"block","children":[{"_key":"159a7d751371","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"}],"datePublished":"2022-02-14","header":{"_type":"pageHeader","headline":"Child Protection: Helpful information for parents","image":{"_type":"imageWithAlt","alt":"baby bathing","asset":{"_ref":"image-d7d8265b93aeae0031e16fba848ea0fe73045542-2400x1596-jpg","_type":"reference"}},"text":[{"_key":"d1e78d145a71","_type":"block","children":[{"_key":"9539088974350","_type":"span","marks":[],"text":"It’s normal for new parents to have concerns about what might happen when they reach out for help. Talking to PANDA about your mental health and any issues at home is being a protective parent. We can help you access the support you and your baby need."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"867c3fd4a98f","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"b78634889814","_type":"faq","answer":[{"_key":"5f0b722684e2","_type":"block","children":[{"_key":"dfefe36b0a5b","_type":"span","marks":[],"text":"We take our obligation to protect you and your baby - and keep you safe - very seriously. We always listen to your needs and thoughts on what might be helpful. We believe you’re the expert on your own life, and we know that you’re doing your best to keep yourself and your baby safe. Sometimes new parents need some extra mental health and parenting support. We’re here to work with you and figure out what the best supports are for your family."}],"markDefs":[],"style":"normal"},{"_key":"83ff02bc51a8","_type":"block","children":[{"_key":"19323dddabce","_type":"span","marks":[],"text":"Sometimes, families need extra support like parenting support, relationship and family violence services or child protection. Any decision to contact child protection for a family we’re supporting on our Helpline is made with utmost care and caution."}],"markDefs":[],"style":"normal"},{"_key":"d1c2c81dd9ab","_type":"block","children":[{"_key":"00686afabd6e","_type":"span","marks":[],"text":"We’re dedicated to client-centred and trauma-informed care on our Helpline."}],"markDefs":[],"style":"normal"},{"_key":"5d4e08c1c5d9","_type":"block","children":[{"_key":"6efdc93829fc","_type":"span","marks":[],"text":"This approach to mental health support means you and your baby’s wellbeing are at the heart of every call, including any decisions regarding your safety and care needs."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"9c3734aebc50","_type":"block","children":[{"_key":"e79e4a32bca80","_type":"span","marks":[],"text":"PANDA is committed to ensuring the emotional, physical and mental wellbeing of you, your baby and your family."}],"markDefs":[],"style":"normal"}]},{"_key":"d4f33e121f35","_type":"faq","answer":[{"_key":"673c88835846","_type":"block","children":[{"_key":"725aca8065c10","_type":"span","marks":[],"text":"We speak to thousands of new parents every year on the PANDA Helpline who are experiencing difficult emotions having scary thoughts or experiencing family violence."}],"markDefs":[],"style":"normal"},{"_key":"3aa55eb03a5b","_type":"block","children":[{"_key":"718fbf515edb","_type":"span","marks":[],"text":"Often, our callers feel they’re failing at parenting by not meeting their own expectations of themselves as parents. They worry that if they tell us what’s happening at home, PANDA will call child protection and safety services. Some parents who call us are already linked in with intensive family support or child protection services. Feelings such as shame, fear or even despair can build up and feel hard to control, and difficult to share with someone else."}],"markDefs":[],"style":"normal"},{"_key":"694e171c83b4","_type":"block","children":[{"_key":"7c4b2b63d867","_type":"span","marks":[],"text":"Some of our callers express intense fear that if they speak up about these experiences, a report to child protective services will be made automatically. Often, there can also be negative associations with protective services contributing to feelings of fear and uncertainty about speaking up. This may be due to multi-generational trauma in families who have had previous experiences within historic welfare systems."}],"markDefs":[],"style":"normal"},{"_key":"e3d48cdfd1cb","_type":"block","children":[{"_key":"3cd577c01864","_type":"span","marks":[],"text":"In particular, our callers who come from a migrant and refugee background and have a history of trauma, and our Aboriginal and Torres Strait Islander callers who have Stolen Generation trauma in their family frequently express fears about their children being removed from their care."}],"markDefs":[],"style":"normal"},{"_key":"e329de2e82f8","_type":"block","children":[{"_key":"a4a0ea53956c","_type":"span","marks":[],"text":"Callers often tell us they have fears about child safety and protective service involvement with their family. "}],"markDefs":[],"style":"normal"},{"_key":"a867317f868f","_type":"block","children":[{"_key":"e7ede35e5c4c","_type":"span","marks":[],"text":"They tell us things like:"}],"markDefs":[],"style":"normal"},{"_key":"4e81a6eec93a","_type":"block","children":[{"_key":"3f525c2b4e9a0","_type":"span","marks":["em"],"text":"“I’ve been having these awful thoughts lately, but I’m scared to tell you what they are.”"}],"markDefs":[],"style":"normal"},{"_key":"230219571f95","_type":"block","children":[{"_key":"7f41689875110","_type":"span","marks":["em"],"text":"“I don’t want anyone to think I’d actually hurt myself or my baby. I’m worried they’ll take my baby away if I say anything.”"}],"markDefs":[],"style":"normal"},{"_key":"303dcea05dcd","_type":"block","children":[{"_key":"9c3377ffab5a0","_type":"span","marks":["em"],"text":"“I don’t want anyone to think I’m a bad person, especially my partner or someone like my GP.”"}],"markDefs":[],"style":"normal"},{"_key":"816b9e52573b","_type":"block","children":[{"_key":"ffad6fa7712b0","_type":"span","marks":["em"],"text":"\"I don’t want them to break our family up. He’s a really good dad most of the "},{"_key":"c5cebd371d20","_type":"span","marks":[],"text":"time."},{"_key":"6fd6fb5698c0","_type":"span","marks":["em"],"text":"\""}],"markDefs":[],"style":"normal"},{"_key":"cacfddaa3fff","_type":"block","children":[{"_key":"9a9482da9d160","_type":"span","marks":["em"],"text":"“If I contact child protection about my concerns, I’m worried what my family’s reaction will be.”"}],"markDefs":[],"style":"normal"},{"_key":"f0a2a65608a3","_type":"block","children":[{"_key":"9391188bb2e20","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"e0d988fb4f24","_type":"block","children":[{"_key":"ab3a8aa8237a0","_type":"span","marks":[],"text":"We know from what we hear on the PANDA Helpline that people think babies being placed into care by protective services is much more common than it is."}],"markDefs":[],"style":"normal"},{"_key":"9fecc8480976","_type":"block","children":[{"_key":"a7501237bf3d","_type":"span","marks":[],"text":"Experiencing changes to your mental health, like symptoms of perinatal anxiety or depression, having a mental health diagnosis, or not coping with daily life and parenting, "},{"_key":"0b0571f02721","_type":"span","marks":["strong"],"text":"does not make you an unfit parent."},{"_key":"c03580006690","_type":"span","marks":[],"text":" It just means you need some extra support, something common to everyone at some point in their parenting journey."}],"markDefs":[],"style":"normal"},{"_key":"c2dea181060e","_type":"block","children":[{"_key":"93d0cd170d3d","_type":"span","marks":[],"text":"It’s normal for new parents to have difficulty adjusting to change during the perinatal period. It’s also common for new parents to experience mental health issues. Having a hard time with the transition to parenthood does not make someone a bad or unsafe parent. It makes you human."}],"markDefs":[],"style":"normal"},{"_key":"54de1289a2e6","_type":"block","children":[{"_key":"fd84742f0d030","_type":"span","marks":[],"text":"You and your baby deserve help, love, kindness and care when things feel tough or overwhelming. PANDA is here when you feel ready to explore some support options together."}],"markDefs":[],"style":"normal"},{"_key":"c4b4e6f32e92","_type":"block","children":[{"_key":"3c5182900347","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"9eaedd27aad6","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://www.sttars.org.au"},"style":"arrow","text":"Visit Supporting Survivors of Trauma"},{"_key":"81c3d323b15d","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://healingfoundation.org.au/intergenerational-trauma/"},"style":"arrow","text":"Visit Healing Foundation"}],"question":[{"_key":"bbf273c665a6","_type":"block","children":[{"_key":"6d96edda44c5","_type":"span","marks":[],"text":"Is it common to worry about Child Protection involvement when talking to health professionals?"}],"markDefs":[],"style":"normal"}]},{"_key":"3fd0d90f965f","_type":"faq","answer":[{"_key":"4e17823e1c0b","_type":"block","children":[{"_key":"c7f50355f98c0","_type":"span","marks":[],"text":"Our Helpline counsellors often speak to expecting and new parents experiencing mental health issues and family violence at home. Some callers tell us that their partner or ex has suggested that a parent having mental health issues will always lead to child protection being involved, and babies being removed from their parent’s care. This is simply untrue."}],"markDefs":[],"style":"normal"},{"_key":"bd8049334b75","_type":"block","children":[{"_key":"669982aa1afc","_type":"span","marks":[],"text":"As we mentioned before, "},{"_key":"de5787777387","_type":"span","marks":["strong"],"text":"seeking mental health or family violence support for yourself is being a safe and protective parent."}],"markDefs":[],"style":"normal"},{"_key":"ab3f36a5247b","_type":"block","children":[{"_key":"27c04b4f0e96","_type":"span","marks":[],"text":"PANDA callers experiencing family violence may also be concerned that if they talk to PANDA about their mental health or speak to a family violence service, their partner will find out."}],"markDefs":[],"style":"normal"},{"_key":"8c701dfa58d4","_type":"block","children":[{"_key":"cf34b026e48b","_type":"span","marks":[],"text":"Our callers sometimes feel scared that being honest about their mental health challenges will be used against them at some point, for instance in family law court. Often, we hear that scare tactics about child removal and custody issues have been used repeatedly over time by their partner or others. Some callers start to believe that if they admit to anyone that they’re not coping, a child protection report will be made, and their children immediately removed from their care. "}],"markDefs":[],"style":"normal"},{"_key":"841870a5dde1","_type":"block","children":[{"_key":"e869342dbdb2","_type":"span","marks":[],"text":"These beliefs are based on manipulation and fear, not fact."}],"markDefs":[],"style":"normal"},{"_key":"97584a6de55a","_type":"block","children":[{"_key":"394074044ae40","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"3ae4f5b7dc49","_type":"block","children":[{"_key":"48813ee67c1a0","_type":"span","marks":[],"text":"Some Helpline callers also say they feel responsible for the family violence they are experiencing. They often tell us that their partner or others have even said they’re behaving in abusive or unsafe ways because of the caller’s mental health issues. "}],"markDefs":[],"style":"normal"},{"_key":"2e2a3cf922f8","_type":"block","children":[{"_key":"91b05acd9f86","_type":"span","marks":[],"text":"There is never any justification for anyone to make you feel fearful or unsafe because you’re experiencing changes to your mental health. "},{"_key":"fdd52b3639e5","_type":"span","marks":["strong"],"text":"Family violence is never your fault."}],"markDefs":[],"style":"normal"},{"_key":"32feb66038b8","_type":"block","children":[{"_key":"a5f3e7f378640","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"c209346392f1","_type":"block","children":[{"_key":"01e49475fe820","_type":"span","marks":[],"text":"Sharing with PANDA’s counsellors that you or your baby are unsafe due to family violence is being a protective parent by seeking support for yourself and your child. PANDA will always put the safety of you and your baby first, and we’ll work with you to explore all the different specialist support options that are available. "}],"markDefs":[],"style":"normal"},{"_key":"3342b9a30b43","_type":"block","children":[{"_key":"4c7d8a29bdcc","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"0713f03aff08","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://www.1800respect.org.au/help-and-support"},"style":"arrow","text":"Visit 1800Respect"},{"_key":"b3ac31507013","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://relationships.org.au/ "},"style":"arrow","text":"Visit Relationships Australia"},{"_key":"14dc82020dc5","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://www.familyrelationships.gov.au/talk-someone/advice-line"},"style":"arrow","text":"Visit Family Relationship Advice Line"}],"question":[{"_key":"f666e68ba206","_type":"block","children":[{"_key":"702b624307280","_type":"span","marks":[],"text":"Family violence and mental health issues"}],"markDefs":[],"style":"normal"}]},{"_key":"4380bccb49cf","_type":"faq","answer":[{"_key":"f50e456f7b5f","_type":"block","children":[{"_key":"76132e5145c0","_type":"span","marks":[],"text":"Depending on where you live, child protective services may be known by a different name in your state:"}],"markDefs":[],"style":"normal"},{"_key":"f463d1b3595d","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://www.communityservices.act.gov.au/ocyfs/children/child-and-youth-protection-services"},"style":"arrow","text":"ACT – Child and Youth Protection Services"},{"_key":"e2138d611a99","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://www.facs.nsw.gov.au/families"},"style":"arrow","text":"NSW – Family and Community Services (FACS, previously known as DoCS)"},{"_key":"18c4e158d222","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://tfhc.nt.gov.au/children-and-families"},"style":"arrow","text":"  NT – Department of Children and Families"},{"_key":"cbe92c9b3c95","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://www.dcssds.qld.gov.au/our-work/child-safety"},"style":"arrow","text":"QLD – Child Safety"},{"_key":"46401dfcee27","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://www.childprotection.sa.gov.au/"},"style":"arrow","text":"SA – Department for Child Protection (DCP)"},{"_key":"e1c6b0b2e8a0","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://www.decyp.tas.gov.au/safe-children/guide-to-tasmanias-child-safety-services/"},"style":"arrow","text":"TAS – Child Safety Service"},{"_key":"6b1174cdf429","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://services.dhhs.vic.gov.au/child-protection"},"style":"arrow","text":"VIC – Child Protection"},{"_key":"dab789853231","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://www.wa.gov.au/organisation/department-of-communities/child-protection"},"style":"arrow","text":"WA – Child protection and Family Support"}],"question":[{"_key":"41eee860b8bb","_type":"block","children":[{"_key":"815d1b9d61ab0","_type":"span","marks":[],"text":"Child protection and safety services by State/Territory"}],"markDefs":[],"style":"normal"},{"_key":"9f8489be6c54","_type":"block","children":[{"_key":"b4763f21afdd0","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"ef2cf250c11f","_type":"block","children":[{"_key":"f6796fc13d330","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"}]}],"text":[{"_key":"2d92e514e733","_type":"block","children":[{"_key":"bc5bfe4f620c0","_type":"span","marks":[],"text":"You may have questions about what happens when you call PANDA to tell us how you’re feeling."}],"markDefs":[],"style":"normal"}],"title":"Common questions"}],"relatedArticles":[{"_key":"a7a49dd14718","_ref":"3dd5d15a-dcef-45b9-8e91-c6dab35b5c2f","_type":"reference"},{"_key":"06ee0fa31f1f","_ref":"310776fc-166b-416c-8958-8fbbf1b695b2","_type":"reference"},{"_key":"181ac297074e","_ref":"bc33ffbe-22af-4ed5-b627-d64f7594825a","_type":"reference"}],"seo":{"_type":"seo","metaDescription":"It’s normal for new parents to have concerns about what might happen when they reach out for help. 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","metaTitle":"What happens when I call the PANDA Helpline?","socialImage":{"_type":"image","asset":{"_ref":"image-d37429ee14a4f1a17cc4e3c78bad1e4d01c33312-1200x630-png","_type":"reference"}}},"showFeedbackForm":true,"sidebarPosts":[{"_id":"29620227-f12a-48d1-9c55-faeb7816c748","_type":"article","_rev":"wOo252sIOQQ29dCH6usOWw","_createdAt":"2023-12-07T01:29:14Z","_updatedAt":"2024-01-08T06:00:36Z","categories":[{"_key":"5eed30cf33ae","_ref":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"reference"},{"_key":"be1eff44a46f","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"},{"_key":"b9c961d17056","_ref":"c4172819-1756-470d-8628-b5ffa921681e","_type":"reference"}],"content":[{"_key":"dc31b48d4e37","_type":"block","children":[{"_key":"ad8b5a09ca7f0","_type":"span","marks":[],"text":"Calling PANDA while you’re looking after your baby and older children"}],"markDefs":[],"style":"h3"},{"_key":"f0525b61ceff","_type":"block","children":[{"_key":"ea00ffe67c440","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"a5872a7a05f4","_type":"block","children":[{"_key":"f8d1ca8962870","_type":"span","marks":[],"text":"Many PANDA counsellors and peer practitioners are parents too, and we understand that our call with you might be interrupted - a lot. We know the juggle you’re doing at home, and we’ll always wait if you need to attend to your baby and older children during a call."}],"markDefs":[],"style":"normal"},{"_key":"5af3c06e4c0c","_type":"block","children":[{"_key":"d294de644a6a0","_type":"span","marks":[],"text":"You might like to call us when your bub is having a nap, or you’re out on a walk."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d9cc6ee2c5e0","_type":"block","children":[{"_key":"e8716bf458490","_type":"span","marks":[],"text":"You may like to check if your partner, family, friends or a neighbour can help with childcare while you speak with PANDA."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"097156c48e78","_type":"block","children":[{"_key":"fff3165109de0","_type":"span","marks":[],"text":"If you have older kids at home but no one to look after them, get them settled with a drink, snack, and their favourite toys or show to watch during your call with PANDA."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"7430cc369f48","_type":"block","children":[{"_key":"d834bce4dfe10","_type":"span","marks":[],"text":"Before you call PANDA"}],"markDefs":[],"style":"h3"},{"_key":"f0a2e5e146d8","_type":"block","children":[{"_key":"b3df0d0cb5f10","_type":"span","marks":[],"text":"Gather a little ‘essential supplies’ kit and place it within easy reach of where you’ll be sitting when you’re on the phone to PANDA, or anyone else. A little prep ahead of time means you’re free to fully focus on the conversation. Having a few supplies gathered can also help if you’re wearing your bub in a carrier or they fall asleep in your arms."}],"markDefs":[],"style":"normal"},{"_key":"337ddfb6e142","_type":"block","children":[{"_key":"3390226f32630","_type":"span","marks":[],"text":"You might like to include:"}],"markDefs":[],"style":"normal"},{"_key":"5d15732ed2bc","_type":"block","children":[{"_key":"595ef33af76a0","_type":"span","marks":[],"text":"Phone charger and earphones if you use them."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"2d247eacbf2d","_type":"block","children":[{"_key":"cfb21224944c0","_type":"span","marks":[],"text":"Water (glass or bottle)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"7275a3c02846","_type":"block","children":[{"_key":"4bb3cc90011a0","_type":"span","marks":[],"text":"A hot drink, something warm and comforting."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"9e6c30349bac","_type":"block","children":[{"_key":"00f47195a8c80","_type":"span","marks":[],"text":"Cooler weather: Hot water bottle or a cozy blanket."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"0840c538e20c","_type":"block","children":[{"_key":"8e8cb2c82c260","_type":"span","marks":[],"text":"Warmer weather: An icy cool damp cloth for your face and neck."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"7e0d99077c01","_type":"block","children":[{"_key":"9b7c2d2d35c00","_type":"span","marks":[],"text":"Neurodivergent callers: A weighted blanket or plushie, fidget, sensory and stim tools."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1326b733e63a","_type":"block","children":[{"_key":"4a560403fcbd0","_type":"span","marks":[],"text":"Easy snacks: For you, but also a handy distraction if your baby is eating solids, or you have toddlers and older children at home."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1e0a3ca73742","_type":"block","children":[{"_key":"af53c5d99cc50","_type":"span","marks":[],"text":"Baby supplies like wipes and tissues, nappy, a bottle and toys."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"f5fd1d769b1e","_type":"block","children":[{"_key":"8dd19f3f278f0","_type":"span","marks":[],"text":"Hand lotion or moisturiser: Give yourself a soothing mini massage during the call, or after."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"b5bf4a6c716d","_type":"block","children":[{"_key":"250c94e0664d0","_type":"span","marks":[],"text":"Paper and pen in case you want to note any thoughts, ideas or resources during your call."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"7da45943dd21","_type":"block","children":[{"_key":"27199fc5501f","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"6100e07cf502","_type":"quote","attribution":"Julia, PANDA Peer Support Practitioner","quote":"Try calling PANDA when your bub is napping, or you're out for a walk."},{"_key":"ad6eac16083e","_type":"block","children":[{"_key":"d49a5f3321ef0","_type":"span","marks":[],"text":"During the call"}],"markDefs":[],"style":"h3"},{"_key":"e5d196541c27","_type":"block","children":[{"_key":"adab5a468e0d0","_type":"span","marks":["strong"],"text":"Taking the pressure off"}],"markDefs":[],"style":"h5"},{"_key":"5d72b092906d","_type":"block","children":[{"_key":"ebff00e54474","_type":"span","marks":[],"text":"It can be hard to know where to start, and what to talk about – but we don’t need to squeeze everything into one call. If you’re feeling unsure, a bit shy, or anxious please let us know – we’ll do our best to ensure you feel safe and supported to share whatever is on your mind."}],"markDefs":[],"style":"normal"},{"_key":"030d1bc8dcab","_type":"block","children":[{"_key":"ecf3c642f2a20","_type":"span","marks":[],"text":"You can call the PANDA Helpline as often as you like. We're available 9am–7:30pm Monday to Friday, and 9am–4pm on Saturdays. We’ll check in throughout the call to see how you’re feeling, or if there’s anything that’s come up that you’d like to discuss, either now or next time."}],"markDefs":[],"style":"normal"},{"_key":"1027767b2a07","_type":"block","children":[{"_key":"feda7f8dca1b0","_type":"span","marks":[],"text":"Ask yourself, "},{"_key":"4da1017c4bf6","_type":"span","marks":["strong"],"text":"\"What might help right now?\" "},{"_key":"8b70f2f67532","_type":"span","marks":[],"text":"or tonight, or over the next few weeks? We can help you break down big concerns into more manageable chunks. This might look like community-based support options, or practical and simple self-care you can do while we’re on the phone together."}],"markDefs":[],"style":"normal"},{"_key":"9e4b99840899","_type":"block","children":[{"_key":"900515a405f50","_type":"span","marks":[],"text":"Sometimes it helps to focus on the wave that’s coming ashore in the moment, instead of feeling swamped by the whole ocean of life."}],"markDefs":[],"style":"normal"},{"_key":"77329cd9c06f","_type":"block","children":[{"_key":"cba92dce6b650","_type":"span","marks":["strong"],"text":"If the call is interrupted and you need to go"},{"_key":"18e44b9a312b","_type":"span","marks":[],"text":", we can always arrange a time for a follow-up call – you and your family are the priority, always. If your baby wakes up or family arrives home early, you can call us back at a time that suits. If you just need a moment to get ready to feed your baby, or start the next Bluey episode, our counsellors and peer practitioners are happy to stay on the line with you."}],"markDefs":[],"style":"normal"},{"_key":"4d0d4b9c27ec","_type":"block","children":[{"_key":"b472e72b7afa0","_type":"span","marks":[],"text":"Post-call care: Looking after yourself"}],"markDefs":[],"style":"h3"},{"_key":"8f10f141a80e","_type":"block","children":[{"_key":"7b63dad65f970","_type":"span","marks":[],"text":"You might need to tend to your baby straight after we hang up, but as soon as you get a chance, go outside and take some deep breaths of fresh air. 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If you don’t have any, go outside and touch a plant, grass or the earth. Try holding cool or warm things (ice, or mug of tea). See if you feel calmer in contact with something soft (like a blanket) or hard (like the floor or wall)."}],"markDefs":[],"style":"normal"}]}]},{"_key":"8cc349752898","_type":"faqBlock","include":null,"title":"Sensory re-set activities ","noNumbers":true,"text":[{"_key":"d10562f66675","_type":"block","children":[{"_key":"6d2f0df7cbb50","_type":"span","marks":[],"text":"You could try these strategies for each of your senses. 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If you’re at home or in public, wearing sunglasses or transition lenses are a great way to filter light."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"d9eccdaa263c","_type":"block","children":[{"_key":"7daaf067fcbd0","_type":"span","marks":[],"text":"Hearing"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"42926b7dcfb8","_type":"block","children":[{"_key":"76c904ddfd970","_type":"span","marks":[],"text":"Noise-cancelling headphones can be used to filter unpleasant sounds, but you’ll still be able to hear your baby/children when parenting."}],"markDefs":[],"style":"normal"},{"_key":"555017e5317c","_type":"block","children":[{"_key":"97bd043fd03f0","_type":"span","marks":[],"text":"Earmuffs (like the ones construction workers use) can help filter noise, and they’re also a visual signal to older children and loved ones that you need some quiet time."}],"markDefs":[],"style":"normal"},{"_key":"4f9c84769d7c","_type":"block","children":[{"_key":"46319bc33b990","_type":"span","marks":[],"text":"Try leaning against a wall, to block sounds coming from behind and beside you. Listen to your favourite music or podcast to reset the sounds around you. Explore binaural beats, and ‘colour noise’ playlists (white, brown, pink, green noise and others) online."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"34d652d159d3","_type":"block","children":[{"_key":"0be6760bbf950","_type":"span","marks":[],"text":"Touch"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"8e830c8a4126","_type":"block","children":[{"_key":"733e6d169ad90","_type":"span","marks":[],"text":"Try a weighted blanket, or soft toys. Compression garments (sleeves, socks, binders) have a similar effect to weighted blankets if you’re moving around. Note: Some of these garments aren’t recommended for use in pregnancy and when breastfeeding - always chat to your doctor about suitable options before using them."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"2de1754769f5","_type":"block","children":[{"_key":"9b248d33c0c20","_type":"span","marks":[],"text":"Smell"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"0ec8a6fd2074","_type":"block","children":[{"_key":"d15d3a25f00c0","_type":"span","marks":[],"text":"Sniff your baby! That sweet, sleepy baby body odour is uniquely pleasant for parents to smell and can boost bonding. You can also try any scent that is pleasant to you like fresh clothes, soap and body lotions, essential oils and perfumes."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"10badd40954a","_type":"block","children":[{"_key":"5c94a4d55a700","_type":"span","marks":[],"text":"Taste"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"028781cab3a7","_type":"block","children":[{"_key":"4ff92705e2300","_type":"span","marks":[],"text":"Make a snack of your favourite foods and have something icy, warm or bubbly to drink. Eat and sip as slowly as possible for maximum relaxation effect."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"1ac807dbbab7","_type":"block","children":[{"_key":"eef615b81159","_type":"span","marks":[],"text":"Movement"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"0a3ec9ccbf13","_type":"block","children":[{"_key":"0e630abc1b2f0","_type":"span","marks":[],"text":"Bilateral movement in particular can be calming. This is anything that uses both sides of your brain. Try shifting your weight between your left and right feet, tapping your collar bones with the opposite hands or walking where your eye has to track left and right."}],"markDefs":[],"style":"normal"}]}]},{"_key":"4c699f62b537","_type":"freeText","include":null,"eyebrow":null,"text":[{"_key":"de16f6ba920c","_type":"block","children":[{"_key":"a6e304ae296b0","_type":"span","marks":[],"text":"Sensory overload can feel like you’re being chased by a tiger (or swarm of mosquitoes). Eating and drinking sends a signal to our nervous system that we are safe, with no need for alarm. In ancient times, nobody stopped for lunch when they were being chased by an animal. The ‘rest and digest’ approach is a great hack to use whenever you need to decompress."}],"markDefs":[],"style":"normal"}],"background":null},{"_key":"bfdd159706b2","_type":"quote","quote":"I feel much better when I’ve gone for a walk while listening to music or podcasts through my noise-cancelling headphones.","attribution":"David"},{"_key":"ba0173d4ebbf","_type":"faqBlock","include":null,"title":"Finding your favourite self-soothing activities","noNumbers":true,"text":[{"_key":"003ea0d4893b","_type":"block","children":[{"_key":"9f477378e2eb0","_type":"span","marks":[],"text":"These may be some of your favourite activities or new things to explore. When we engage in our passions and interests it can help other sensory inputs to fade into the background. "}],"markDefs":[],"style":"normal"},{"_key":"f3cc011f5e85","_type":"block","children":[{"_key":"c1b1705777f80","_type":"span","marks":[],"text":"If you’re a parent of older children, most of these can be shared activities. If parenting is making you feel over-stimulated, redirecting attention to a shared task may help reduce stress. If you have a partner or loved one who also cares for your child/ren, see if you can arrange to take turns parenting, with regular breaks for pleasurable sensory activity time."}],"markDefs":[],"style":"normal"},{"_key":"ff7e0be06277","_type":"block","children":[{"_key":"b70c06e1eaaf","_type":"span","marks":[],"text":"Everyone will find different activities soothing. Here are a few you may like to try."}],"markDefs":[],"style":"normal"}],"questions":[{"question":[{"_key":"39908e725fb5","_type":"block","children":[{"_key":"32fe67de158c0","_type":"span","marks":[],"text":"Art"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"3ec74f2044b2","_type":"block","children":[{"_key":"a0185ccc2cc20","_type":"span","marks":[],"text":"Do some drawing, painting, doodling or ‘Zentangles’ (creating abstract art using structured patterns), pastels, colouring-in books."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"4c2c5329f025","_type":"block","children":[{"_key":"56d9804a2f3b0","_type":"span","marks":[],"text":"Cooking for fun"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"2369cb4da96c","_type":"block","children":[{"_key":"819550ae38350","_type":"span","marks":[],"text":"Try baking, pickles, home-made playdough or slime. Pre-prep easy snacks and meals – sometimes repetitive chopping can be really relaxing."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"f0fbd2e08666","_type":"block","children":[{"_key":"87b2dd81bd960","_type":"span","marks":[],"text":"Craft"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"e5fae7239404","_type":"block","children":[{"_key":"bb6a5818c40c0","_type":"span","marks":[],"text":"Knitting, cross-stitch, ceramics, polymer clay play, sewing."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"fbc9104a29f9","_type":"block","children":[{"_key":"204f4669783c0","_type":"span","marks":[],"text":"Culture and entertainment"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"7c3689ef2a52","_type":"block","children":[{"_key":"b43f1c199e380","_type":"span","marks":[],"text":"Listen to an audiobook or podcast, read about one of your interests, look at art online. Watch a familiar (or funny) favourite film or show – try it with the sound off, subtitles on."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"acae66c0d86d","_type":"block","children":[{"_key":"920bb20cd64c0","_type":"span","marks":[],"text":"Easy puzzles"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"9cfb66f067f6","_type":"block","children":[{"_key":"8a202168049f0","_type":"span","marks":[],"text":"Do a crossword, or jigsaw, or play a ‘sorting’ game. You can find these activities on your phone too."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"532ee5c0fef6","_type":"block","children":[{"_key":"e448ec0cdd910","_type":"span","marks":[],"text":"Nature"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"bdc964a9d9b3","_type":"block","children":[{"_key":"f2c0c58f7d8b0","_type":"span","marks":[],"text":"Take a walk or spend time in the garden. If you can’t get outside, lie in bed and watch the clouds or stars drift by. Can you see any wildlife from where you are? Birds? Insects? Listen to the wind blowing, dogs barking, birds chirping or any other sounds from nature."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"36d5fe6131d3","_type":"block","children":[{"_key":"8a8ec40f54bb0","_type":"span","marks":[],"text":"Self-care"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"c1ff26e450e0","_type":"block","children":[{"_key":"c7854dd6658e0","_type":"span","marks":[],"text":"Do your cleansing or make-up routine, if you have one. If you don’t have the energy for a bath or shower, use a washcloth or baby wipes on your face and body to feel refreshed. Self-care can also include getting some exercise, such as stretching, yoga, walking, and swimming. Taking time for ourselves, such as putting our feet up and spending time simply resting can also be a useful way to care for ourselves."}],"markDefs":[],"style":"normal"}]}]},{"_key":"fbae4deda882","_type":"freeText","include":null,"eyebrow":null,"text":[{"_key":"c1f78eb4b266","_type":"block","children":[{"_key":"7d78b023d9420","_type":"span","marks":[],"text":"Taking time to rest, and reaching out for help"}],"markDefs":[],"style":"h3"},{"_key":"24a79466a8f8","_type":"block","children":[{"_key":"23a7d26a4d510","_type":"span","marks":[],"text":"If you’re in a state of sensory overload, it’s okay to need – and to take – some time to rest and re-set. You can try using a combination of the strategies we’ve listed to calm and soothe yourself. It’s also a good idea to seek support from others when everything feels overwhelming."}],"markDefs":[],"style":"normal"},{"_key":"1d43fee0e1b2","_type":"block","children":[{"_key":"e8d25667a02e0","_type":"span","marks":[],"text":"Support options include:"}],"markDefs":[],"style":"normal"},{"_key":"bc9bf7edbced","_type":"block","children":[{"_key":"0f6912c1893c0","_type":"span","marks":[],"text":"Family and friends"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8e4d1d044d18","_type":"block","children":[{"_key":"37966189be250","_type":"span","marks":[],"text":"Your healthcare providers"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"ebb120b424db","_type":"block","children":[{"_key":"18c60f4c661d0","_type":"span","marks":[],"text":"Free national helpline "},{"_key":"18c60f4c661d1","_type":"span","marks":["931af1f0aae1"],"text":"Autism Connect"},{"_key":"06fc304e4a35","_type":"span","marks":[],"text":" on 1300 308 699 (8am – 7pm weekdays)"}],"level":1,"listItem":"bullet","markDefs":[{"_key":"931af1f0aae1","_type":"link","href":"https://www.amaze.org.au/autismconnect/","linkType":"external","url":"https://www.amaze.org.au/autismconnect/"}],"style":"normal"},{"_key":"ce1364c458fe","_type":"block","children":[{"_key":"004f838bdbc10","_type":"span","marks":["391eb2db027c"],"text":"ADHD Foundation Australia Helpline"},{"_key":"004f838bdbc11","_type":"span","marks":[],"text":" on 1300 39 39 19"}],"level":1,"listItem":"bullet","markDefs":[{"_key":"391eb2db027c","_type":"link","href":"https://adhdfoundation.org.au/","linkType":"external","url":"https://adhdfoundation.org.au/"}],"style":"normal"},{"_key":"4fbadc8ad608","_type":"block","children":[{"_key":"05b403298d960","_type":"span","marks":[],"text":"PANDA Helpline"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"7650e2518680","_type":"block","children":[{"_key":"364f723c7c890","_type":"span","marks":[],"text":"Looking after yourself and finding ways to manage sensory overload is also looking after your baby, and being the best parent you can be. If you’d like to have a chat about your parenthood experience as a neurodivergent person, you’re welcome to call PANDA any time."}],"markDefs":[],"style":"normal"},{"_key":"bbc3a2a75386","_type":"block","children":[{"_key":"ee72b6fcf16e0","_type":"span","marks":[],"text":"PANDA is committed to providing neurodivergent-affirming support. Many of our Helpline counsellors and peer practitioners are neurodiverse, and parents. We understand how intensely challenging – and joyful! - pregnancy and parenthood can be. We’re here to support you, whenever you need us."}],"markDefs":[],"style":"normal"}],"background":null},{"_key":"5dafcc27597c","_type":"helpLine","include":null},{"_key":"115d2cd51c4d","_type":"articleCollection","include":null,"eyebrow":"Articles","title":null,"population":"latest","posts":[],"background":{"value":"#FFD29D"},"categoryOrTag":{"_type":"tag","title":"Caring for myself and my baby","slug":{"current":"caring-for-myself-and-my-baby"}}}],"relatedArticles":[],"showFeedbackForm":true,"seo":{"metaTitle":null,"metaDescription":"A guide for neurodiverse parents to build up a toolkit of useful self-soothing skills for all those times when everything feels too much.","socialImage":{"asset":{"_id":"image-ab0c28c3bbee5ed0f4e2b251d029a0a525e4f66c-6024x4024-jpg"}}}}},"pageContext":{"slug":"neurodiverse-parents","isArticle":true,"lastMod":"2024-04-08"}},
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