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    "result": {"data":{"sanityArticle":{"title":"Perinatal anxiety management ","_type":"article","datePublished":"30 November 2023","header":{"background":{"value":"#86DECF"},"headline":"Perinatal anxiety management ","text":[{"_key":"e6f5a8e9274b","_type":"block","children":[{"_key":"bf459525d4d7","_type":"span","marks":[],"text":"Try these breathing strategies and relaxing activities to de-stress "}],"markDefs":[],"style":"normal"}],"image":{"asset":{"_id":"image-a1df01975b998dfd69cbbb30d43dbf1b17bea41a-3334x3334-png"},"crop":null,"hotspot":null,"alt":"Pregnant mother doing yoga"}},"content":[{"_key":"8d35b61d2d41","_type":"block","children":[{"_key":"765d109af6aa","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"ed10fcdb39ad","_type":"block","children":[{"_key":"a310baa55212","_type":"span","marks":[],"text":"From upsetting thoughts and feelings to uncomfortable physical sensations - anxiety is a sign that our brain has changed the way it is processing information."}],"markDefs":[],"style":"normal"},{"_key":"8630e83e92a7","_type":"block","children":[{"_key":"4d2c4a11fcd80","_type":"span","marks":[],"text":"Anxiety thrives on fear and worry. It’s like a mental switch that sets off a ‘danger’ alarm. Often our anxious response to the potential threat is out of proportion to what’s happening or possible, and may trigger intense feelings of fear, shame and guilt."}],"markDefs":[],"style":"normal"},{"_key":"e291dd400fb8","_type":"block","children":[{"_key":"63afb98e110e0","_type":"span","marks":[],"text":"Learning about anxiety and your personal warning signs can help you to identify when it’s time to de-stress."}],"markDefs":[],"style":"normal"},{"_key":"73d43230b0c0","_type":"block","children":[{"_key":"e51b9b2cd59b0","_type":"span","marks":[],"text":"Foundations of anxiety management: Rest, eat well - and breathe."}],"markDefs":[],"style":"h4"},{"_key":"f025b53ec2d9","_type":"block","children":[{"_key":"7badf4794eb10","_type":"span","marks":[],"text":"Pregnancy and caring for a baby can increase fear-based thoughts and feelings. The focus is often protecting your baby and worrying about parenting. If anxiety is interfering with your enjoyment of life, and relationship with your bub, consider talking to someone about how you’re feeling."}],"markDefs":[],"style":"normal"},{"_key":"fd872f47a99f","_type":"block","children":[{"_key":"285e1af514930","_type":"span","marks":[],"text":"Resting whenever possible, eating well and avoiding or reducing use of alcohol, caffeine and nicotine can help to reduce anxiety."}],"markDefs":[],"style":"normal"},{"_key":"e80bee7c551a","_type":"block","children":[{"_key":"a81972119dc80","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"}],"sidebarTitle":"Helpful Information","sidebarPosts":[{"title":"Self-care for pregnancy and new parenthood ","_type":"article","slug":{"current":"self-care"},"header":{"image":{"asset":{"_id":"image-f5638ac0df85b92f4c4a57fe632b48d23438b482-4168x4168-png"},"crop":null,"hotspot":null,"alt":"Pregnant mum gardening and listening to music"},"text":[{"_key":"8c80a0ad0aca","_type":"block","children":[{"_key":"283b401ef054","_type":"span","marks":[],"text":"It’s important that self-care feels achievable, effective, and right for you. 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Repeat."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"843543696ab3","_type":"block","children":[{"_key":"59843a4a353e","_type":"span","marks":[],"text":"Belly breathing "}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"e76fbb6a4836","_type":"block","children":[{"_key":"e4d9f6091102","_type":"span","marks":[],"text":"Place your hands on your stomach, under your belly button. Breathe in through your nose, and out through your mouth. Take a long, slow breath into your belly to the count of four, then breathe out for as long as you can. 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Looking after yourself now, even in the simplest ways, can increase your confidence and ability to care for yourself through all of life’s challenges."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"907399fffb4d","_type":"block","children":[{"_key":"bf5200a5d7f5","_type":"span","marks":[],"text":"Preventative care"}],"markDefs":[],"style":"normal"}]}],"title":"Major benefits of self-care "},{"_key":"66d41fbd6437","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"5df91e58f69d","_type":"faq","answer":[{"_key":"16fbfa2154a1","_type":"block","children":[{"_key":"443a68d34df30","_type":"span","marks":[],"text":"Try doing something that makes you think or focus. This could be listening to a podcast, watching an interesting film or show. Or take time to relax your mind by focusing on your physical health and overall wellbeing. This could be resting, meditation, body-based stress reduction exercises."}],"markDefs":[],"style":"normal"},{"_key":"6b4509639f19","_type":"block","children":[{"_key":"3706a28cf1f40","_type":"span","marks":[],"text":"You could also try a free online self-paced course like "},{"_key":"7de2e58565be","_type":"span","marks":["ef29386f97b0"],"text":"MumMoodBooster"},{"_key":"a5c59c5deb1d","_type":"span","marks":[],"text":", "},{"_key":"308af98a0654","_type":"span","marks":["35f4d342d7c7"],"text":"Mum2beMoodBooster,"},{"_key":"b83acca7598e","_type":"span","marks":[],"text":" or "},{"_key":"71fd927ce07b","_type":"span","marks":["60a13004fbc5"],"text":"DadBooster"},{"_key":"ba03e006943c","_type":"span","marks":[],"text":". Looking after your mind might involve regular counselling, medication, or talking through what you are feeling with family or a friend."}],"markDefs":[{"_key":"ef29386f97b0","_type":"link","blank":true,"linkType":"external","url":"https://mummoodbooster.com/public/"},{"_key":"35f4d342d7c7","_type":"link","blank":true,"linkType":"external","url":"https://www.mum2bmoodbooster.com/public/"},{"_key":"60a13004fbc5","_type":"link","blank":true,"linkType":"external","url":"https://www.dadspace.com.au/programs/dadbooster/"}],"style":"normal"}],"question":[{"_key":"b17ff639508b","_type":"block","children":[{"_key":"3c09d30c230d0","_type":"span","marks":[],"text":"Mental self-care"}],"markDefs":[],"style":"normal"}]},{"_key":"13cc04691571","_type":"faq","answer":[{"_key":"8c5f5b2edc8a","_type":"block","children":[{"_key":"f4ffa33b15140","_type":"span","marks":[],"text":"This type of self-care is about having time to sit with and process feelings. Emotional wellbeing may be time to yourself, or time with other people. Often it's a combination of both. It includes doing things that bring you joy like creative hobbies, listening to music, and things that reduce distress like talking through a concern with a loved one or health care provider. You might like to try keeping a mood diary, to help you identify and track the impact different events have on your emotional wellbeing. Once you’ve identified things that help you relax and things that may cause distress, you can think about what you might do to manage stress and increase moments of calm, relaxation and joy each day."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"2b437df54dfc","_type":"block","children":[{"_key":"c92d42cb437f","_type":"span","marks":[],"text":"Emotional self-care"}],"markDefs":[],"style":"normal"}]},{"_key":"f5b3d50624a4","_type":"faq","answer":[{"_key":"b50bbaf23353","_type":"block","children":[{"_key":"cf399c64d0560","_type":"span","marks":[],"text":"This type is broad, and not limited to exercise. It can be active like drinking water, or passive like resting. \n\nPhysical self-care might look like:"}],"markDefs":[],"style":"normal"},{"_key":"86a40926458f","_type":"block","children":[{"_key":"56921d365e78","_type":"span","marks":[],"text":"Going for a walk"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"ef82c2b2140e","_type":"block","children":[{"_key":"bc953131eae5","_type":"span","marks":[],"text":"Spending time outside getting some fresh air"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d8518542082c","_type":"block","children":[{"_key":"4a6b9d70ab69","_type":"span","marks":[],"text":"Attending health care provider appointments "}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"2b6c30f31413","_type":"block","children":[{"_key":"fa66fac2bbe3","_type":"span","marks":[],"text":"Taking medicines as prescribed "}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"3fdf5d687cf9","_type":"block","children":[{"_key":"11a686d1b537","_type":"span","marks":[],"text":"Having a shower. If you are on bedrest a simplified self-care routine might be wiping your face with a cool cloth and having a quick wash with some baby wipes"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"532917a8aa81","_type":"block","children":[{"_key":"78109401228d","_type":"span","marks":[],"text":"Using alarms and a calendar to schedule self-care reminders."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"7e4ee9f80122","_type":"block","children":[{"_key":"2db053654e3f","_type":"span","marks":[],"text":"Physical self-care"}],"markDefs":[],"style":"normal"}]},{"_key":"c6e210c552c8","_type":"faq","answer":[{"_key":"758a76acc47a","_type":"block","children":[{"_key":"68cf723d3dd20","_type":"span","marks":[],"text":"Spending time with your family, friends and wider social network is self-care. Speaking with work colleagues during parental leave or after you’ve had your baby may be helpful for some people. For others, joining an in-person or online parent group, playgroup or social gatherings might be helpful. Sometimes workshops about things you’re interested in can be a way to look after your social care needs."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"79240ff05af1","_type":"block","children":[{"_key":"9cc63e21dad5","_type":"span","marks":[],"text":"Social self-care"}],"markDefs":[],"style":"normal"}]},{"_key":"25d3dba844f2","_type":"faq","answer":[{"_key":"f787c7ae2359","_type":"block","children":[{"_key":"72376a7dd6780","_type":"span","marks":[],"text":"Looking after your practical care needs can include daily household tasks and money management. It could be asking for help with chores, dividing up household tasks with other members of your family or friends or automating bill payments. It may be finding community-based welfare and financial aid supports if your budget is stretched. Finding ways to simplify how you plan and do practical daily life tasks can create space in the day for you to spend more time looking after your other care needs."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"1c28c48da72f","_type":"block","children":[{"_key":"9e94ddf991e7","_type":"span","marks":[],"text":"Practical self-care"}],"markDefs":[],"style":"normal"}]},{"_key":"328443f4e1a1","_type":"faq","answer":[{"_key":"51abfdd612de","_type":"block","children":[{"_key":"11c7a2be3b1f","_type":"span","marks":[],"text":"Whatever you feel brings meaning to your life, provides a sense of purpose, and is aligned with your personal values sits in this category of care. For some people spiritual self-care may be spending time outside in nature or having time alone to self-reflect. Some people value spending time with their faith-based communities, for others it may be supporting a charity that is important to them."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"8c8bdaa03a48","_type":"block","children":[{"_key":"b6ec0e9ed24c","_type":"span","marks":[],"text":"Spiritual self-care"}],"markDefs":[],"style":"normal"}]}],"text":[{"_key":"02762e8705bc","_type":"block","children":[{"_key":"d27dc7167d980","_type":"span","marks":[],"text":"Everyone needs regular meals, water, rest, and movement. Beyond these basic building blocks of a care routine, there are many different self-care activities you can try. The right combination of care strategies may help you manage your wellbeing by decreasing stress. Effective self-care may also bring an increased sense of connectedness, purpose and hope to your life."}],"markDefs":[],"style":"normal"}],"title":"Simple self-care ideas"},{"_key":"cdb0579cce89","_type":"quote","attribution":"Rachael, PANDA Community Champion","quote":"I created a triage to do list for daily/weekly life which sits on the fridge so everyone who comes in the house can see what needs to be done at any given time with a quick look around to confirm if it’s been done or not."},{"_key":"2f61826b228f","_type":"freeText","text":[{"_key":"ca1d5390dec5","_type":"block","children":[{"_key":"ae060ebe5fbf0","_type":"span","marks":[],"text":"Things to try when self-care feels overwhelming\n"}],"markDefs":[],"style":"h4"},{"_key":"c52f963df3e5","_type":"block","children":[{"_key":"6bd56220c36e","_type":"span","marks":[],"text":"Sometimes it may feel hard, almost impossible, to find the energy and motivation to practice self-care. Thinking about where to start and what to do for self-care may feel overwhelming."}],"markDefs":[],"style":"normal"},{"_key":"cd8c55ddd632","_type":"block","children":[{"_key":"4eb5f404804e0","_type":"span","marks":[],"text":"It might be easy to criticise yourself if you’re having a difficult day and can’t manage your usual self-care activities. Maybe you missed your morning shower because you were up half the night with an unsettled baby."}],"markDefs":[],"style":"normal"},{"_key":"0fc8d0935981","_type":"block","children":[{"_key":"030c9943dbf40","_type":"span","marks":[],"text":"Your self-care activity on this kind of day might be:"}],"markDefs":[],"style":"normal"},{"_key":"7387d657be87","_type":"block","children":[{"_key":"eaf81353b4a00","_type":"span","marks":[],"text":"Giving yourself permission to have a pyjama day"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"aac000c37e2b","_type":"block","children":[{"_key":"ae2e1b14b8c50","_type":"span","marks":[],"text":"Washing your face and popping some comfy clothes on"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"21eb6a652d1a","_type":"block","children":[{"_key":"5c2c0eaf16d10","_type":"span","marks":[],"text":"Asking family or a friend to care for your baby during the day or night so you have a moment to shower or have a sleep."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8c8a8e3b17bc","_type":"block","children":[{"_key":"04d382db5d870","_type":"span","marks":[],"text":"Occasionally judgement creeps into conversation about self-care. For example: “Real self-care isn’t about bubble baths and massages, that’s just indulgent”. But for some people a warm shower, bath, or five minutes on the couch giving yourself a gentle neck or hand massage is genuine, practical and relaxing daily self-care."}],"markDefs":[],"style":"normal"}]},{"_key":"06b4340bdc13","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"8e6010293eae","_type":"faq","answer":[{"_key":"90fe151bcc7a","_type":"block","children":[{"_key":"f8f1066f8944","_type":"span","marks":[],"text":"Sometimes relationships can be unsupportive. For example you might have experienced: "}],"markDefs":[],"style":"normal"},{"_key":"dc81415e26d2","_type":"block","children":[{"_key":"38662dc9af6d","_type":"span","marks":[],"text":"A family member or friend who insists on calling or visiting when you’ve told them you’d rather do it another time, and/or repeatedly offers unwanted advice and observations about how you’re managing everything. You may feel unsettled, judged or criticised, exhausted, frustrated or questioning yourself as a person or parent."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"072feac8472a","_type":"block","children":[{"_key":"04a835975dc0","_type":"span","marks":[],"text":"A healthcare provider who you feel doesn’t listen or is dismissive of your questions and concerns. You may feel unsettled, judged or criticised, exhausted, frustrated or questioning yourself as a person or parent."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6c32d3799814","_type":"block","children":[{"_key":"f2b4d7aa98ce","_type":"span","marks":[],"text":"To help you manage this relationship you could try "},{"_key":"ef24b9cbd8ca","_type":"span","marks":["strong"],"text":"chatting to the person directly about your support needs."},{"_key":"0f85ef70f7eb","_type":"span","marks":[],"text":" "}],"markDefs":[],"style":"normal"},{"_key":"36e961b45083","_type":"block","children":[{"_key":"633aaf0c4292","_type":"span","marks":[],"text":"This can be helpful if you feel that they’re trying their best, but you need a different kind of support from them. An example of this is when people offer you advice instead of empathy and genuine curiosity about your support needs."}],"markDefs":[],"style":"normal"},{"_key":"6552324c1eb8","_type":"block","children":[{"_key":"85a287d466a40","_type":"span","marks":[],"text":"You could try saying “I know you're doing everything you can to support me, but advice doesn’t feel helpful right now. I really need you to be here with me, and just listen while I share what’s happening.”"}],"markDefs":[],"style":"normal"}],"question":[{"_key":"33e50264b2a6","_type":"block","children":[{"_key":"c7bb899447d4","_type":"span","marks":[],"text":"Setting boundaries when your support needs aren't being met"}],"markDefs":[],"style":"normal"}]},{"_key":"17fbd9eb2e17","_type":"faq","answer":[{"_key":"56cbdfb195c6","_type":"block","children":[{"_key":"5437a2b494550","_type":"span","marks":[],"text":"Sometimes catching up with people in your life may feel exhausting or overwhelming. You could try switching in-person visits for video and phone calls for a while, including telehealth appointments if available. You can choose to increase or decrease contact at any time, including the ways you connect with different people."}],"markDefs":[],"style":"normal"},{"_key":"03c28a2c2206","_type":"block","children":[{"_key":"582ba0d643910","_type":"span","marks":[],"text":"If you haven’t seen anyone in person for a while and this type of contact is increasing feelings of isolation, try the opposite and meet up in person."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"6914b4e707db","_type":"block","children":[{"_key":"9b921f92a218","_type":"span","marks":[],"text":"Consider changing the way you are in contact with people"}],"markDefs":[],"style":"normal"}]},{"_key":"725a6d0c9eae","_type":"faq","answer":[{"_key":"b4df5637c57a","_type":"block","children":[{"_key":"91964b5580c7","_type":"span","marks":[],"text":"Talk to somebody else who you trust about your concerns. You could chat to someone like a friend or healthcare provider. This can be a helpful way to explore ways to communicate your support needs and establish new boundaries with other people in your life. These discussions give you a chance to practice having difficult conversations, and to get some feedback about the lack of support you’re experiencing and different ways to address it."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"93fd463c00a9","_type":"block","children":[{"_key":"36aa221bf1ec","_type":"span","marks":[],"text":"Talk to someone"}],"markDefs":[],"style":"normal"}]}],"text":[{"_key":"005f67ce8881","_type":"block","children":[{"_key":"560c68a23770","_type":"span","marks":[],"text":"Good support people ask you what you need. They listen with care, curiosity and compassion. If you tell them what kind of support you need, they help you access that – whether it’s a chat or cup of tea, help booking an appointment, or a moment to yourself."}],"markDefs":[],"style":"normal"},{"_key":"499d4e9ccb61","_type":"block","children":[{"_key":"07c04fb5f661","_type":"span","marks":[],"text":"People who are kind, patient, and interested in your wellbeing belong in our inner circle of caring community. They might be health care providers, loved ones, or another parent at playgroup. Your community of care might include people you’ve known for years, and new people you’ve met during pregnancy and early parenthood."}],"markDefs":[],"style":"normal"}],"title":"Finding the right support people"},{"_key":"bfa87ecb4faa","_type":"quote","attribution":"Alice, PANDA community Champion","quote":"Like when you’re on an aeroplane and they tell you to always fit your own oxygen mask first - I can only bring full compassion and patience to others when I have given them to myself."},{"_key":"65f625a7cf46","_type":"freeText","text":[{"_key":"c887b788be96","_type":"block","children":[{"_key":"dbc98de105280","_type":"span","marks":[],"text":"Give yourself time"}],"markDefs":[],"style":"h4"},{"_key":"dc3d27d74fa7","_type":"block","children":[{"_key":"8ad39c64716a","_type":"span","marks":[],"text":"\nAs our children grow and evolve, so do our own personal support needs. Life keeps changing, and as it does we all need to adapt to new circumstances and routines."}],"markDefs":[],"style":"normal"},{"_key":"14ba297d5a10","_type":"block","children":[{"_key":"b5aa22593bf90","_type":"span","marks":[],"text":"As life happens and different challenges come up, our self-care needs may change over time. That’s normal. Self-care strategies that you’ve used for years, last month, or this week may feel less useful today in future. This doesn't mean you can’t do self-care. It’s likely a sign that you may need to adjust your self-care strategies to meet the changing parts of life."}],"markDefs":[],"style":"normal"},{"_key":"2a92d03ca990","_type":"block","children":[{"_key":"8ced6cf5dcdb0","_type":"span","marks":[],"text":"Caring for yourself can be hard work sometimes. It may feel hard to prioritise your own mental health and wellbeing support needs, especially if you’re used to putting everybody else’s needs ahead of your own. It could be a nap, warm cup of tea or a guided grounding exercise, freezing some easy meals for your family or speaking to your GP. Self-care is simply looking after yourself."}],"markDefs":[],"style":"normal"},{"_key":"44da65c8eed9","_type":"block","children":[{"_key":"bce2ac9967640","_type":"span","marks":[],"text":"As the expert in your life, you’re the one who decides what self-care looks like in your day-to-day routine. If you’d like some support to find different self-care strategies, you can call the PANDA Helpline and speak with one of our counsellors about your support and wellbeing needs."}],"markDefs":[],"style":"normal"}]},{"_key":"4991aa39574a","_type":"quickLinks","links":[{"_key":"60e4a459c178","_type":"imageLink","image":{"_type":"imageWithAlt","asset":{"_ref":"image-69fce3d1b5811670b89ee36565ddc5e1a268a5dc-4168x4168-png","_type":"reference"}},"link":{"_type":"link","blank":true,"document":{"_ref":"fa05b6c8-cff7-4280-8e53-7b9a60f954e0","_type":"reference"},"linkType":"internal"},"title":"Building your community of care "}]},{"_key":"03534890f4b2","_type":"articleCollection","categoryOrTag":{"_ref":"93c6a6d9-0f5a-45ab-a76e-08706724c63d","_type":"reference"},"eyebrow":"Articles","population":"latest","posts":[{"_key":"da5600201837","_ref":"0a3e3a32-ac67-4c85-95f2-93434357b077","_type":"reference"},{"_key":"6277060272da","_ref":"efe73a01-6ad4-47b7-9eda-a342c978b3e7","_type":"reference"},{"_key":"58ad27192a2a","_ref":"0dd44d32-f29c-4ed4-b700-c1b55dfbb570","_type":"reference"}]},{"_key":"bcdb21605a9a","_type":"textImage","background":{"title":"peach20","value":"#F3E5D8"},"contentOrder":"imageFirst","eyebrow":"PANDA Community Champion story","headline":"How Alice practises self-care","image":{"_type":"imageWithCaption","asset":{"_ref":"image-7d8e72d0791e1764e96437288003a03b09412c2f-616x462-jpg","_type":"reference"}},"text":[{"_key":"999e53781330","_type":"block","children":[{"_key":"7162a4a471b30","_type":"span","marks":[],"text":"\"I have a debilitating health condition that required lots of rehab after pregnancy, so I did meditation or sat by the edge of the beach even in wild weather to feel connected to something bigger.\""}],"markDefs":[],"style":"normal"},{"_key":"18a5524279c9","_type":"button","link":{"_type":"link","blank":true,"document":{"_ref":"a1ea04af-a727-4049-b76f-e5e3388e7ca7","_type":"reference"},"linkType":"internal"},"style":"box","text":"Read more "}]},{"_key":"e112f533e7e3","_type":"helpLine","field":"content"}],"seo":{"_type":"seo","metaDescription":"It’s important that self-care feels achievable, effective, and right for you. 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