{
    "componentChunkName": "component---src-templates-post-js",
    "path": "/articles/self-care-parents-and-infants/",
    "result": {"data":{"sanityArticle":{"title":"Self-care: Parents and infants    ","_type":"article","datePublished":"22 October 2022","header":{"background":{"value":"#86DECF"},"headline":"Self-care: Parents and infants","text":[{"_key":"a1580f72879d","_type":"block","children":[{"_key":"a8ffb627b84c0","_type":"span","marks":[],"text":"Self-care is not just good for you, it’s also good for your baby. Looking after your physical, mental, emotional and social health needs may help you to feel more supported and less stressed as you become a parent."}],"markDefs":[],"style":"normal"}],"image":{"asset":{"_id":"image-eb36a667ad020a9196aaab060a9e1c2416b5a2f5-6834x6834-png"},"crop":null,"hotspot":null,"alt":"Dad connects with his baby while doing the dishes"}},"content":[{"_key":"a8a7dfafe0e9","_type":"block","children":[{"_key":"f4c67d93f2090","_type":"span","marks":[],"text":"Babies need emotional and social connection just as much as adults need a self-care routine."}],"markDefs":[],"style":"h4"},{"_key":"e34e70dce984","_type":"block","children":[{"_key":"e6e79715a0350","_type":"span","marks":[],"text":"\nSimply ’being with’ your baby is beautiful bonding and connection time."}],"markDefs":[],"style":"normal"},{"_key":"7c1f51b7d31d","_type":"block","children":[{"_key":"3c0cec388bd20","_type":"span","marks":[],"text":"You don’t have to do much and there’s no equipment needed. Just being present with your baby is enough for them. Whether they are in-utero, a newborn, or crawling around the room as they get older, you are more than enough, just as you are. Even if you’re having a hard day, all your baby knows is that you are there with them."}],"markDefs":[],"style":"normal"},{"_key":"1a62503985a0","_type":"block","children":[{"_key":"12fd0c19fed50","_type":"span","marks":[],"text":"There are many simple, no-cost bonding activities you, your partner, family and others can use when you are caring for your baby."}],"markDefs":[],"style":"normal"},{"_key":"e2d361c46dd2","_type":"block","children":[{"_key":"86c7267a5917","_type":"span","marks":[],"text":"Often it’s as simple as changing something you are already doing to include a focus on baby’s relaxation, and your own. You might like to start trying some of these simple baby activities to connect with your baby."}],"markDefs":[],"style":"normal"}],"sidebarTitle":"Helpful Information","sidebarPosts":[],"modules":[{"_key":"7a5b1a04a66d","_type":"faqBlock","include":null,"title":"Use everyday activities to help you connect","noNumbers":true,"text":[{"_key":"6b65a538c589","_type":"block","children":[{"_key":"3b2fbbad73bd","_type":"span","marks":[],"text":"In the early days, there’s a huge focus on caring for your baby's physical needs (feeding, sleeping, nappy changes). The good news for tired new parents is that all these physical care activities are also opportunities for bonding and connection."}],"markDefs":[],"style":"normal"}],"questions":[{"question":[{"_key":"17aca29b621f","_type":"block","children":[{"_key":"ea66f296ed76","_type":"span","marks":[],"text":"Talk to your baby through pregnancy and during birth"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"e6041ec0d0cb","_type":"block","children":[{"_key":"e05fa8fdbbb0","_type":"span","marks":[],"text":"Research tells us babies can hear and feel their parents’ heartbeat from the second trimester of pregnancy. From around 23 weeks, babies in the womb can hear their birthing and non-birthing parents’ voices."}],"markDefs":[],"style":"normal"},{"_key":"1df2513c10d7","_type":"block","children":[{"_key":"5250d745a960","_type":"span","marks":[],"text":"After they’re born, babies often show early signs of attachment via a preference for the sound of their parents’ voice. Babies show this by turning their gaze or head towards the familiar comfort of your voice.\n"}],"markDefs":[],"style":"normal"},{"_key":"795d8bed48b6","_type":"block","children":[{"_key":"370b88dadc52","_type":"span","marks":["strong"],"text":"Have a chat while reading a book"}],"markDefs":[],"style":"normal"},{"_key":"636114d49427","_type":"block","children":[{"_key":"b54aa6e6ece4","_type":"span","marks":[],"text":"It may feel a bit strange talking directly to your unborn baby at first. You might like to start these daily conversations by telling your baby what you’re doing as you go about your day. If you’re reading your baby a book during pregnancy or in the early months, it doesn’t need to be for infants. Read something you’re interested in. You can meet your own self-care needs and your baby can enjoy listening to the sound of your voice.\n"}],"markDefs":[],"style":"normal"},{"_key":"8d9184a62620","_type":"block","children":[{"_key":"0aa2576e9778","_type":"span","marks":["strong"],"text":"Use music to connect"}],"markDefs":[],"style":"normal"},{"_key":"d167a4961ddb","_type":"block","children":[{"_key":"b48bb4ff171c","_type":"span","marks":[],"text":"Try singing to your baby or playing your favourite music or podcasts aloud in the room."}],"markDefs":[],"style":"normal"},{"_key":"72a928a5d5fb","_type":"block","children":[{"_key":"a37e2412d396","_type":"span","marks":[],"text":"Many expecting parents say that their babies like some types of music more than others. They may calm their movements or start moving about and kicking in response to different sounds. Does your baby prefer certain songs? Do they have similar musical taste to you?\n"}],"markDefs":[],"style":"normal"},{"_key":"029bc2f8b6ec","_type":"block","children":[{"_key":"567c4e9ebbce","_type":"span","marks":["strong"],"text":"Music during birth"}],"markDefs":[],"style":"normal"},{"_key":"24011a2a8015","_type":"block","children":[{"_key":"3c22fd3ac8b9","_type":"span","marks":[],"text":"During birth, no matter what type of birth you are having, you may like to play music for you and your baby to hear:"}],"markDefs":[],"style":"normal"},{"_key":"a97ddee8be2a","_type":"block","children":[{"_key":"30edbb1aff13","_type":"span","marks":[],"text":"Bring a playlist of your favourite songs on your phone"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"7d0ae0dc3224","_type":"block","children":[{"_key":"edd479bf1009","_type":"span","marks":[],"text":"Talk to your baby and anyone who is with you and describe what is happening. Even if the birth experience feels intense, your baby will tune into the sound of your voice, not what’s being said. It’s okay to speak about whatever comes up – all baby hears is familiar voices"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"816aebb794db","_type":"block","children":[{"_key":"8a9dc4778337","_type":"span","marks":[],"text":"Tell your baby that everything is okay, you’re there, and baby is safe. Hearing this verbal comfort may be just as soothing for you if you’re birthing, or supporting your partner to give birth"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}]},{"question":[{"_key":"357095898550","_type":"block","children":[{"_key":"ad92ac9cd557","_type":"span","marks":[],"text":"Hold, massage, connect"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"fcf1122bcb56","_type":"block","children":[{"_key":"9794a9b19034","_type":"span","marks":[],"text":"You can try touching your own (or your partner’s) pregnant belly while you chat with your baby."}],"markDefs":[],"style":"normal"},{"_key":"c7a4d382ba9b","_type":"block","children":[{"_key":"280e588039d6","_type":"span","marks":[],"text":"Hold still and focus on feeling the heat transferring from your hands to your belly, or from belly to hands."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"05fbb843751a","_type":"block","children":[{"_key":"d51563dbf069","_type":"span","marks":[],"text":"Try adding a daily belly massage to your self/baby care routine. It’s easy to do lying down in bed or on the couch, sitting at your desk at work, or in the shower."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d9ea8f0d8a59","_type":"block","children":[{"_key":"eb3925c8846c","_type":"span","marks":[],"text":"If your baby is kicking, gently trace their movements with your hands while you talk to them."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}]},{"question":[{"_key":"b37d4cbf6134","_type":"block","children":[{"_key":"bbfdf86639a5","_type":"span","marks":[],"text":"Feeding"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"bea0305ea816","_type":"block","children":[{"_key":"2dcb0eeea8850","_type":"span","marks":[],"text":"Hold your baby’s eye gaze"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1eacc43410ae","_type":"block","children":[{"_key":"884e54cf18c30","_type":"span","marks":[],"text":"Mirror their facial expressions"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"30ba3fb8c055","_type":"block","children":[{"_key":"be59d433c6300","_type":"span","marks":[],"text":"Give them your pinky finger to hold"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"5beb540f743c","_type":"block","children":[{"_key":"9fd0d95263a40","_type":"span","marks":[],"text":"Gently hum while you stroke their feet or back during feeds"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}]},{"question":[{"_key":"00be401e9ba7","_type":"block","children":[{"_key":"6f738e26859c","_type":"span","marks":[],"text":"Sleeping"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"039362075a6f","_type":"block","children":[{"_key":"a7ca278f61eb0","_type":"span","marks":[],"text":"Softly speak, hum or sing to your baby as they are falling asleep"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"56b4c8db3174","_type":"block","children":[{"_key":"75fc7f65d2350","_type":"span","marks":[],"text":"Look into your baby’s eyes as they drift off to sleep"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"c524f9b674b0","_type":"block","children":[{"_key":"ffb0aa4d51d60","_type":"span","marks":[],"text":"Swaddle your baby, rock them to sleep in your arms, or gently pat their back as they fall asleep in their cot or bassinette"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"db441a8fcb8c","_type":"block","children":[{"_key":"4c11aa928c450","_type":"span","marks":[],"text":"Try to nap when your baby does (double self-care, you’ll both be rested when baby wakes up)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}]},{"question":[{"_key":"e0197a0ff882","_type":"block","children":[{"_key":"51bd6a23643c","_type":"span","marks":[],"text":"Nappy changes"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"a7bd7cf0ee32","_type":"block","children":[{"_key":"0f69fe5d1c0b0","_type":"span","marks":[],"text":"Play some music or sing a song to your baby"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"77f3ce18eeb5","_type":"block","children":[{"_key":"e64d7d1c54ce0","_type":"span","marks":[],"text":"Tell your baby what you’re doing. If you’re feeling stressed and/or your baby is fidgety, describing what you’re doing in a soothing voice can help to settle them. It can also ground you in the present moment"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"10b18a91ed79","_type":"block","children":[{"_key":"275b1637157e0","_type":"span","marks":[],"text":"Give your baby a gentle massage while you apply lotion before putting a fresh nappy on"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"94d693a2612c","_type":"block","children":[{"_key":"2be2ebe19b200","_type":"span","marks":[],"text":"If it’s a ‘poo emergency’ and you need to change baby’s nappy, try to find the humour in the situation (and a second pair of hands to help if available). Babies love the sound of their parents’ laughter."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}]},{"question":[{"_key":"465377415eac","_type":"block","children":[{"_key":"434bcbcd4bad","_type":"span","marks":[],"text":"Kangaroo care"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"b7188d1cca05","_type":"block","children":[{"_key":"b0bb813f2cc00","_type":"span","marks":[],"text":"Kangaroo Care is skin-to-skin contact between babies and their parents. You place your baby skin-to-skin, on your chest over your heart, for as long as is possible/comfortable for you both each day. Babies find Kangaroo Care comforting as they can hear and feel their parent’s heartbeat and breathing, like being back in the womb."}],"markDefs":[],"style":"normal"},{"_key":"dc984700f167","_type":"block","children":[{"_key":"6f87f71279dd0","_type":"span","marks":[],"text":"This care-giving model is based on the way joeys find warmth and security within their mum’s pouch, close to her heart. Kangaroo Care is used worldwide in neonatal units."}],"markDefs":[],"style":"normal"},{"_key":"f034cd006459","_type":"block","children":[{"_key":"650575f8ae360","_type":"span","marks":[],"text":"Kangaroo Care can be done by everyone, but is especially recommended for parents who:"}],"markDefs":[],"style":"normal"},{"_key":"4e0cdb630657","_type":"block","children":[{"_key":"75864a0488960","_type":"span","marks":[],"text":"Are experiencing bonding and attachment difficulties"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6ce26f8e5ca6","_type":"block","children":[{"_key":"22a4a28559e20","_type":"span","marks":[],"text":"Have been separated from their baby post-birth"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"573140b7fd00","_type":"block","children":[{"_key":"19a185a453dd0","_type":"span","marks":[],"text":"Had a traumatic birth experience"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"ecd80ca54dc0","_type":"block","children":[{"_key":"7921bca4d2330","_type":"span","marks":[],"text":"Research suggests Kangaroo Care improves baby's brain development and enhances bonding and attachment."}],"markDefs":[],"style":"normal"},{"_key":"252aa13c828e","_type":"block","children":[{"_key":"c21a713b8f100","_type":"span","marks":[],"text":"All parents can provide Kangaroo Care to connect with and care for their babies."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"07f1538c74ed","_type":"block","children":[{"_key":"86247c1a95c8","_type":"span","marks":[],"text":"Other bonding ideas"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"be601ece30f8","_type":"block","children":[{"_key":"45ad4b3442b00","_type":"span","marks":[],"text":"There are some excellent resources available for parents wanting to explore a range of ways to bond and connect with their babies:"}],"markDefs":[],"style":"normal"},{"_key":"2dd66ca0e557","_type":"block","children":[{"_key":"3f82ddf910730","_type":"span","marks":["ebeb4836e0ee"],"text":"SMS4DADS"},{"_key":"3f82ddf910731","_type":"span","marks":[],"text":" is a free text support service for dads-to-be and new dads. From pregnancy until your baby is 12 months old, you’ll receive SMS messages about your baby’s development. They send suggestions and advice on connecting with and caring for your baby, your partner, and looking after your own mental health and wellbeing. Aboriginal and Torres Strait islander Dads can also check out "},{"_key":"3f82ddf910732","_type":"span","marks":["223c52507af7"],"text":"SMS4DeadlyDads"}],"level":1,"listItem":"bullet","markDefs":[{"_key":"ebeb4836e0ee","_type":"link","document":{"_id":"421a9561-4b20-49f6-ba43-d83aade5b600","_type":"article","_rev":"XQj2r0v4MAuMkClOEjgzfd","_createdAt":"2022-02-14T08:38:22Z","_updatedAt":"2024-05-28T06:03:09Z","categories":[{"_key":"3846d5385d2c","_ref":"f72ed5fd-4128-46cf-b3ca-bdf1ed7b9837","_type":"reference"}],"category":{"_ref":"-86f74096-b6a0-55a1-833a-27fdc4f9c109","_type":"reference"},"content":[{"_key":"0417a1863cfe","_type":"block","children":[{"_key":"857cec93cff00","_type":"span","marks":[],"text":"Dads find the perinatal period hard too, and often find there are few supports in place. PANDA has partnered with SMS4dads to connect more dads to this valuable and free service."}],"markDefs":[],"style":"normal"},{"_key":"6148cd8650b8","_type":"block","children":[{"_key":"7322f629e5c9","_type":"span","marks":[],"text":"SMS4dads is designed specifically for dads and has been created by researchers and health professionals. The free text messages help dads feel more supported and included in their parenting journey."}],"markDefs":[],"style":"normal"},{"_key":"c860a4369569","_type":"quote","quote":"I work long hours – so that reminder throughout the day at a random time to make you think of your baby and your partner is huge."},{"_key":"547ec3190718","_type":"block","children":[{"_key":"3ccd8a1498f70","_type":"span","marks":[],"text":"Research shows that although they have a major influence on parenting decisions most information is currently directed at mums, and there’s not a lot that speaks directly to dads. That’s why SMS4dads was designed to acknowledge the important role dads play in raising their babies & children."}],"markDefs":[],"style":"normal"},{"_key":"6c4d9456ce97","_type":"block","children":[{"_key":"e16802fc7d92","_type":"span","marks":[],"text":"SMS4dads sends text messages with tips, info and links to your phone just when you and your baby need it. "}],"markDefs":[],"style":"normal"},{"_key":"2948f22286d3","_type":"block","children":[{"_key":"70ce353af64a","_type":"span","marks":[],"text":"Plus, if it’s not the right time, you can refer back to the text messages when you need them."}],"markDefs":[],"style":"normal"},{"_key":"6caf4fcad2a4","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://www.sms4dads.com.au/"},"style":"box","text":"Sign up for SMS4Dads"},{"_key":"d2c65ba31845","_type":"quote","quote":"This has been a massive support for me. Every tip has helped form the dad I've become in some small way."}],"datePublished":"2022-02-14","header":{"_type":"pageHeader","background":{"title":"brightTeal20","value":"#E1F9F7"},"headline":"SMS4Dads ","image":{"_type":"imageWithAlt","alt":"Dad holding baby and smiling","asset":{"_ref":"image-04b1cead3b070f0fe144e15beb80c222dbf87cda-2500x1500-jpg","_type":"reference"}},"text":[{"_key":"7a42a5d7b409","_type":"block","children":[{"_key":"584d727122200","_type":"span","marks":[],"text":"Free text messages, support, information and tips, designed for expecting and new dads."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"9d934d009e64","_type":"textImage","background":{"title":"peach20","value":"#F3E5D8"},"contentOrder":"textFirst","headline":"SMS4DeadlyDads","image":{"_type":"imageWithCaption","asset":{"_ref":"image-71ef123a82cd35c826f5835a373f173b390e2fff-1080x1081-jpg","_type":"reference"}},"text":[{"_key":"27fd7c471162","_type":"block","children":[{"_key":"7b75a0515822","_type":"span","marks":[],"text":"SMS4DeadlyDads sends short texts with tips, info and links to your phone just when you and your baby need it.\n\nIf you identify as Aboriginal or Torres Strait Islander, you’re sent a unique set of messages designed especially for First Nations dads.\n\nThe messages help dads:"}],"markDefs":[],"style":"normal"},{"_key":"3398e64c538e","_type":"block","children":[{"_key":"127849c826f3","_type":"span","marks":[],"text":"connect with their bub"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"e7813835c06a","_type":"block","children":[{"_key":"9abe2065a849","_type":"span","marks":[],"text":"support mum"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"89531d07c0c6","_type":"block","children":[{"_key":"08826c434a16","_type":"span","marks":[],"text":"and look after themselves"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"b7b9fd28e952","_type":"block","children":[{"_key":"3e8b16e30d9a","_type":"span","marks":[],"text":"You can sign up online by entering your mobile number and your baby’s due or actual date of birth."}],"markDefs":[],"style":"normal"},{"_key":"888acd4fc47a","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://www.sms4dads.com/v4/pc"},"style":"box","text":"Sign up to SMS4DeadlyDads"},{"_key":"e345b34cb25d","_type":"block","children":[{"_key":"3b8ad80ca811","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"5a6eebcfe8be","_type":"block","children":[{"_key":"7c60a7798982","_type":"span","marks":[],"text":"SMS4DeadlyDads has been co-designed by the SMS4dads First Nations team Uncle Mick Adams, Craig Hammond and Dave Edwards in consultation with an Advisory Group of senior First Nations men representing Aboriginal Controlled Health organisations."}],"markDefs":[],"style":"normal"}]},{"_key":"00bc64b0db5a","_type":"freeText","background":{"title":"white","value":"#FFFFFF"},"eyebrow":"What do the messages say?","text":[{"_key":"5cc0207a15c9","_type":"block","children":[{"_key":"87aaac2a6e250","_type":"span","marks":[],"text":"You’ll receive three types of messages:\n\nMessages from your baby…\n"},{"_key":"ffe9b307f2ba","_type":"span","marks":["em"],"text":"“Although it’s noisy in here, I will be able to hear your voice from about 20 weeks. Try telling me about the things we will do together.”"},{"_key":"908714e825e3","_type":"span","marks":[],"text":"\n\nMessages with links to other information…\n"},{"_key":"b12ef090a494","_type":"span","marks":["em"],"text":"“If you’re both up for it, then there’s usually no problem with having sex during pregnancy. It will not harm the baby. Visit this LINK for more info.”"},{"_key":"36e449c73d55","_type":"span","marks":[],"text":"\n\nMessages to check in on how you’re feeling…\n"},{"_key":"73a6c6f7979f","_type":"span","marks":["em"],"text":"Approximately every three weeks a ‘How’s it going?” interactive text is sent timed for common challenges such as baby crying or work-family balance. Dads can reply with a click and be directed to online help or more information."}],"markDefs":[],"style":"normal"}]},{"_key":"18615a570e88","_type":"storyCollection","background":{"title":"peach80","value":"#FFD29D"},"categoryOrTag":{"_ref":"f72ed5fd-4128-46cf-b3ca-bdf1ed7b9837","_type":"reference"},"population":"latest","posts":[],"storyType":"story","title":"Stories from other dads"},{"_key":"6928685697e9","_type":"articleCollection","background":{"title":"peach80","value":"#FFD29D"},"eyebrow":"Articles","population":"select","posts":[{"_key":"9f7fe3551e4d","_ref":"1e855afd-2d29-428e-998e-efa710e2a026","_type":"reference"},{"_key":"10a8386506a2","_ref":"6f4bac72-ed82-47ff-9155-aa2a02fb1833","_type":"reference"},{"_key":"1cf1c3e17f84","_ref":"34a10849-fbc5-40db-be3b-bdadad30177e","_type":"reference"},{"_key":"652573fc4d90","_ref":"9aa50a2e-c32f-4dda-a8ac-8da56d0b6bf6","_type":"reference"},{"_key":"f94eb5cc7f95","_ref":"10b7738e-1d41-4751-b5eb-e9e83a40dda2","_type":"reference"}],"title":"Information and support for dads"}],"relatedArticles":[],"seo":{"_type":"seo","metaDescription":"Free text messages, support, information and tips, especially designed for expecting and new dads.","metaTitle":"SMS for dads","socialImage":{"_type":"image","asset":{"_ref":"image-c809824eb3fd914158a74ec4be1b91652f8445d2-1200x630-png","_type":"reference"}}},"showFeedbackForm":true,"sidebarPosts":[{"_key":"2e5e5c891ffe","_ref":"e6e6a893-d5d8-4628-851b-989152d74fef","_type":"reference"}],"sidebarTitle":"Helpful Information","slug":{"_type":"slug","current":"sms-for-dads"},"tags":[{"_key":"6b90f7c9968e","_ref":"98c6d929-2d8d-4cbb-9cfe-13d53cdcb7ad","_type":"reference"},{"_key":"423790ed2956","_ref":"49993bd9-e417-4743-b155-591d0a496a77","_type":"reference"},{"_key":"fad8584b13eb","_ref":"93c6a6d9-0f5a-45ab-a76e-08706724c63d","_type":"reference"},{"_key":"2a6f15541d19","_ref":"86acc926-5328-468e-8bdd-8292f51fa04e","_type":"reference"},{"_key":"96473766edd4","_ref":"2df7e53e-9ef7-4ed8-aabe-1623b28de6ec","_type":"reference"}],"title":"SMS for dads","id":"-ac69f986-0f90-53d0-a5bb-5af54984653f","children":[],"internal":{"type":"SanityArticle","contentDigest":"0ecdd77ef409fd230b18263df2fbb669","owner":"gatsby-source-sanity","counter":129},"parent":null,"__gatsby_resolved":{"slug":{"current":"sms-for-dads"}}},"href":"http://www.sms4dads.com.au/","linkType":"internal"},{"_key":"223c52507af7","_type":"link","href":"https://www.sms4dads.com.au/deadly-dads/","linkType":"external","url":"https://www.sms4dads.com.au/deadly-dads/"}],"style":"normal"},{"_key":"34c06160a4c7","_type":"block","children":[{"_key":"6d9d3aa6eba30","_type":"span","marks":["bf29b6d6a7e6"],"text":"The Raising Children Network"},{"_key":"78be357aec7c","_type":"span","marks":[],"text":" offers bonding and connection ideas for every age and stage of your baby’s development, including resources for bilingual and multilingual families."}],"level":1,"listItem":"bullet","markDefs":[{"_key":"bf29b6d6a7e6","_type":"link","blank":true,"linkType":"external","url":"https://raisingchildren.net.au/"}],"style":"normal"}]}]},{"_key":"49243ebee608","_type":"freeText","include":null,"eyebrow":null,"text":[{"_key":"79844af71730","_type":"block","children":[{"_key":"6d91517ee27c0","_type":"span","marks":[],"text":"Being with baby"}],"markDefs":[],"style":"h4"},{"_key":"0616eca5b16e","_type":"block","children":[{"_key":"dab12eb9f246","_type":"span","marks":[],"text":"\nDuring pregnancy, birth, and the first year of being a parent, taking care of yourself is important. Self-care is not just good for you, it’s also good for your baby. Looking after your physical, mental, emotional and social health needs may help you to feel more supported and less stressed as you become a parent."}],"markDefs":[],"style":"normal"},{"_key":"eaa18a68cc2a","_type":"button","link":{"_type":"link","blank":true,"document":{"_id":"27939a59-1611-449d-8953-b196b2dbdc3b","_type":"article","_rev":"ZP7627ZkmfDRGke9IUQHx9","_createdAt":"2022-10-22T13:23:52Z","_updatedAt":"2024-01-17T22:51:36Z","categories":[{"_key":"346ce2b226cb","_ref":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"reference"},{"_key":"bb25cfa6544a","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"},{"_key":"9a7139bac3ee","_ref":"c4172819-1756-470d-8628-b5ffa921681e","_type":"reference"}],"content":[{"_key":"9cb9f6fde2c6","_type":"block","children":[{"_key":"41c07b5c161a0","_type":"span","marks":[],"text":"Looking after yourself includes taking care of your mental, emotional, physical, social and practical needs."}],"markDefs":[],"style":"h4"},{"_key":"5b28bcf7c1ab","_type":"block","children":[{"_key":"5becf1a9f7810","_type":"span","marks":[],"text":"\nEach of us has our own personal values, life situations and support needs. How you look after your mental health and wellbeing is different for everyone."}],"markDefs":[],"style":"normal"},{"_key":"f27417f4f87d","_type":"block","children":[{"_key":"baaf65c106c80","_type":"span","marks":[],"text":"It’s important that self-care feels achievable, effective, and right for you. Self-care doesn’t need to cost money, and it doesn’t even need to take up much time in your day."}],"markDefs":[],"style":"normal"},{"_key":"a00b3d55866b","_type":"block","children":[{"_key":"3cce84a8f37b0","_type":"span","marks":[],"text":"PANDA’s guide to self-care keeps the focus simple. It’s about taking time to identify what matters to you most and creating time and space each day to look after your own wellbeing."}],"markDefs":[],"style":"normal"}],"datePublished":"2022-10-22","header":{"_type":"pageHeader","background":{"title":"teal100","value":"#236D6D"},"headline":"Self-care for expecting and new parents ","image":{"_type":"imageWithAlt","alt":"Pregnant mum gardening and listening to music","asset":{"_ref":"image-f5638ac0df85b92f4c4a57fe632b48d23438b482-4168x4168-png","_type":"reference"}},"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. "}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"490d0deede89","_type":"freeText","text":[{"_key":"340ea1c28f9f","_type":"block","children":[{"_key":"7be131c459990","_type":"span","marks":[],"text":"Why is self-care so important?"}],"markDefs":[],"style":"h4"},{"_key":"2c5c6a3e4944","_type":"block","children":[{"_key":"52d45b1956d60","_type":"span","marks":[],"text":"The Australian Institute of Health and Welfare says that "},{"_key":"4a0d3c03b9de","_type":"span","marks":["strong"],"text":"self-care is a core activity of daily living."},{"_key":"e9b7788ff74a","_type":"span","marks":[],"text":" Self-care isn’t a luxury, like an occasional or one-off special event. It’s the small, everyday actions we take to look after ourselves and our loved ones, and the things that help us make life feel manageable and enjoyable."}],"markDefs":[],"style":"normal"},{"_key":"3feb28e0436a","_type":"block","children":[{"_key":"78cfe93a53720","_type":"span","marks":[],"text":"Self care is a crucial skill to practise in our adult lives."}],"markDefs":[],"style":"normal"},{"_key":"c77f69e6de3e","_type":"block","children":[{"_key":"cdaac83a30520","_type":"span","marks":[],"text":"Care is a survival tool we all need and use every day. Self-care is so much more than just surviving though. It’s how we look after ourselves, day in and out, with the inner and external tools we have available."}],"markDefs":[],"style":"normal"},{"_key":"fd4e9c6d8d33","_type":"block","children":[{"_key":"96b3bda2accf0","_type":"span","marks":[],"text":"Everybody uses self-care, every day, even if they don’t realise it. Small things like having a cup of tea, making an appointment or even paying a bill you’ve been putting off can count as acts of self-care. Know that you are worthy and deserving of care, in every aspect of your life. Trust that all actions you take to look after yourself, no matter how small, can have a positive impact."}],"markDefs":[],"style":"normal"}]},{"_key":"ccc1dba3b5ee","_type":"faqBlock","noNumbers":false,"questions":[{"_key":"9f6c9632a793","_type":"faq","answer":[{"_key":"8226408f94fb","_type":"block","children":[{"_key":"127b25da0d820","_type":"span","marks":[],"text":"Self-care can help you cope during stressful or challenging moments while they are happening. Taking time to look after yourself may help you to relax, calm your mind, and ease emotional distress."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"b12be65428f6","_type":"block","children":[{"_key":"ee368b78fca8","_type":"span","marks":[],"text":"Improve wellbeing"}],"markDefs":[],"style":"normal"}]},{"_key":"d8feaf69bdd5","_type":"faq","answer":[{"_key":"a466f57eca63","_type":"block","children":[{"_key":"08808dc8a3760","_type":"span","marks":[],"text":"Practicing daily self-care teaches you positive habits and actions to look after yourself, and helps you de-stress.  This can help you cope with uncertainty and stress in your daily life. A personal self-care routine may also include problem-solving and coping skills that help you manage your mental health and general wellbeing."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"b243e87d781d","_type":"block","children":[{"_key":"d1124d56cc13","_type":"span","marks":[],"text":"Maintain wellbeing"}],"markDefs":[],"style":"normal"}]},{"_key":"15e4738fd9f6","_type":"faq","answer":[{"_key":"b5d2bef66f8a","_type":"block","children":[{"_key":"989106ea0e830","_type":"span","marks":[],"text":"Regular self-care pracice strengthens long-term mental health and emotional wellbeing. 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. ","socialImage":{"_type":"image","asset":{"_ref":"image-193b6230e69aea53754cac7a075a19bd6ab9934f-1200x630-png","_type":"reference"}}},"showFeedbackForm":true,"sidebarTitle":"Helpful Information","slug":{"_type":"slug","current":"self-care"},"tags":[{"_key":"cce1ad4ddf5e","_ref":"93c6a6d9-0f5a-45ab-a76e-08706724c63d","_type":"reference"},{"_key":"31736531323b","_ref":"2df7e53e-9ef7-4ed8-aabe-1623b28de6ec","_type":"reference"},{"_key":"587edde559cc","_ref":"49993bd9-e417-4743-b155-591d0a496a77","_type":"reference"},{"_key":"a21ae4a951f2","_ref":"98c6d929-2d8d-4cbb-9cfe-13d53cdcb7ad","_type":"reference"}],"title":"Self-care for pregnancy and new parenthood ","id":"-76d8c47c-33ce-50b2-81dc-aab1c0636e61","children":[],"internal":{"type":"SanityArticle","contentDigest":"1b0731b6c787765ed84cc55b4bf41cde","owner":"gatsby-source-sanity","counter":151},"parent":null,"__gatsby_resolved":{"slug":{"current":"self-care"}}},"linkType":"internal"},"style":"arrow","text":"Self-care for pregnancy and new parenthood"},{"_key":"ec273f8a5683","_type":"block","children":[{"_key":"09a03a58b56e0","_type":"span","marks":[],"text":"Playing with your baby doesn’t always mean extra effort or planning. Often it’s as simple as changing something you are already doing to include a focus on baby’s relaxation, and your own. You might like to start trying some of these simple baby activities to connect with your baby."}],"markDefs":[],"style":"normal"},{"_key":"60f6ddb41479","_type":"block","children":[{"_key":"1d2af6bca4840","_type":"span","marks":[],"text":"None of these activities take long, and they can be done at any time."}],"markDefs":[],"style":"normal"}],"background":null},{"_key":"6997ce3440a6","_type":"quote","quote":"As soon as I felt I was allowed to show the people closest to me that I wasn't coping I felt able to tackle this head on with their help.","attribution":"Josephine"},{"_key":"87508d3a28b8","_type":"freeText","include":null,"eyebrow":null,"text":[{"_key":"b2f121f978f0","_type":"block","children":[{"_key":"3d64c2855c2d","_type":"span","marks":[],"text":"It's OK if it takes time to bond with your baby"}],"markDefs":[],"style":"h4"},{"_key":"d116f3e81c7e","_type":"block","children":[{"_key":"36c9099c64470","_type":"span","marks":[],"text":"Sometimes connecting and bonding with your baby after they’re born can take time. You feel like you are meeting this person for the first time, but you’ve already “known” them throughout the pregnancy. Suddenly they are here in the world and you’re caring for a new, tiny person. You will both need time to build your relationship and get to know each other."}],"markDefs":[],"style":"normal"},{"_key":"67815b4bc91f","_type":"block","children":[{"_key":"3b5ef9b433490","_type":"span","marks":[],"text":"After your baby is born, they will be comforted by touch and close physical contact. If you feel overwhelmed after birth (which is normal) cuddling your baby in a quiet space is a way to re-connect with yourself and move into life as a parent."}],"markDefs":[],"style":"normal"},{"_key":"c63621e22f85","_type":"block","children":[{"_key":"a0018fbc093f0","_type":"span","marks":[],"text":"Callers to PANDA’s National Helpline often share with us that they didn’t feel an immediate connection and bond with their baby. This is very normal. Many parents mention feeling sad, concerned something might not be right. They may feel that they have missed out on a major milestone moment with their baby. "}],"markDefs":[],"style":"normal"},{"_key":"7e892ee5e194","_type":"block","children":[{"_key":"98007e16decd0","_type":"span","marks":[],"text":"Love and trust take time to nurture and grow. Very few of us would fall instantly in love with a stranger we meet on the street. Yet community and media can promote unrealistic expectations about parents falling in love at first sight with their babies. Sometimes the only overwhelming rush we feel when meeting our babies for the first time is relief that we made it through the birthing experience. And that’s okay. There’s plenty of time to connect and bond with your baby over the weeks, months and years to come."}],"markDefs":[],"style":"normal"}],"background":null},{"_key":"2df5aab1f22e","_type":"quote","quote":"Communicating your needs comes secondary to understanding what you need. Being able to know what you need is powerful.","attribution":"Rachel"},{"_key":"3f752febd8c8","_type":"freeText","include":null,"eyebrow":null,"text":[{"_key":"2f57fae76be4","_type":"block","children":[{"_key":"ed8d7c3551bf","_type":"span","marks":[],"text":"The best care for baby: Being with you"}],"markDefs":[],"style":"h4"},{"_key":"e47c2c15f154","_type":"block","children":[{"_key":"c0e0dd98622a0","_type":"span","marks":[],"text":"\nThe best care for baby is simply being with you. Looking at each other, cuddling, soothing, being nearby and responsive. Connecting, in the simplest ways."}],"markDefs":[],"style":"normal"},{"_key":"e2b586f59208","_type":"block","children":[{"_key":"8e0f680f9a0f0","_type":"span","marks":[],"text":"For now, your presence, and the soothing sounds of your beating heart and breath are all your baby needs."}],"markDefs":[],"style":"normal"},{"_key":"600a8a4289bf","_type":"block","children":[{"_key":"cc7d122057180","_type":"span","marks":["strong"],"text":"If you’ve read this and it all feels a bit overwhelming, please know you’re not alone."}],"markDefs":[],"style":"normal"},{"_key":"15f18089910c","_type":"block","children":[{"_key":"9b2b25c6bd990","_type":"span","marks":[],"text":"When your own mental health and wellbeing needs are supported, you’re in a much better position to support and care for others, including your baby. "}],"markDefs":[],"style":"normal"},{"_key":"4578639454d7","_type":"block","children":[{"_key":"76a91f3961ab","_type":"span","marks":[],"text":"Looking after yourself is one of the most loving, protective things you can do for your baby, and yourself as a parent."}],"markDefs":[],"style":"normal"},{"_key":"80f9f96aeeba","_type":"block","children":[{"_key":"59a13af7ca840","_type":"span","marks":[],"text":"PANDA’s counsellors and peer support volunteers are available if you’d like to talk through your own experiences."}],"markDefs":[],"style":"normal"}],"background":null},{"_key":"b532b30e20d8","_type":"quickLinks","title":null,"include":null,"links":[{"image":{"asset":{"_id":"image-69fce3d1b5811670b89ee36565ddc5e1a268a5dc-4168x4168-png"},"crop":null,"hotspot":null,"alt":null},"title":"Building your community of care ","link":{"linkType":"internal","url":null,"blank":true,"document":{"_type":"page","section":null,"audience":null,"associatedChecklist":null,"response":null,"slug":{"current":"building-your-community-of-care"}},"file":null}}]},{"_key":"8cd68143cefc","_type":"articleCollection","include":null,"eyebrow":"Articles","title":null,"population":"select","posts":[{"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. "}],"markDefs":[],"style":"normal"}]}},{"title":"Caring for the whole family","_type":"article","slug":{"current":"caring-for-the-whole-family"},"header":{"image":{"asset":{"_id":"image-18ef173bf8988cea4249fd97c7907ce66b7f84d7-6834x6834-png"},"crop":null,"hotspot":null,"alt":"Multigenerational family sitting around pregnant mother"},"text":[{"_key":"2a6a9b29fd2f","_type":"block","children":[{"_key":"bc584ed1d05d","_type":"span","marks":[],"text":"Family care is worth the effort and can have immediate and long-term health and well-being benefits."}],"markDefs":[],"style":"normal"}]}},{"title":"Mental health safe plans: Looking after yourself and your loved ones ","_type":"article","slug":{"current":"mental-health-safe-plans-looking-after-yourself-and-your-loved-ones"},"header":{"image":{"asset":{"_id":"image-44b1c552b4ddca5cc1fb896d9fe21b7e93524796-2500x2000-jpg"},"crop":null,"hotspot":null,"alt":"mum admiring her sleeping baby"},"text":[{"_key":"94343f14dcae","_type":"block","children":[{"_key":"cb95de9afb220","_type":"span","marks":[],"text":"24/7 mental health supports are available. Learn about mental health safe plans you can use day or night."}],"markDefs":[],"style":"normal"}]}}],"background":null,"categoryOrTag":null},{"_key":"7416a3a60cfc","_type":"checklist"},{"_key":"ccbf1aeb32ac","_type":"textImage","include":null,"background":null,"contentOrder":"textFirst","eyebrow":"PANDA Community Champion story","headline":"Practising self-care to support emotional well-being","image":{"asset":{"_id":"image-4f7f7685c379c2b38cb1982434b1a29c07c72ba4-1500x2000-jpg"},"crop":null,"hotspot":null,"alt":null,"caption":null},"text":[{"_key":"6078607aeeeb","_type":"block","children":[{"_key":"3425dfc6561d0","_type":"span","marks":[],"text":"Self-care for me varies depending on what is happening in life. Sometimes I enjoy organising a meal and movie with friends and other times I need an hour alone to have a long shower."}],"markDefs":[],"style":"normal"},{"_key":"8c81f574c266","_type":"button","link":{"_type":"link","blank":true,"document":{"_id":"c1961b2d-f28b-403e-a81d-f9c808477182","_type":"story","_rev":"EMlANHgCc3HIanJeffTfq5","_createdAt":"2022-10-27T12:31:05Z","_updatedAt":"2022-11-03T13:05:16Z","categories":[],"content":[{"_key":"648a8a985c1f","_type":"block","children":[{"_key":"69a21ad6e6400","_type":"span","marks":["strong"],"text":"How do you practice self-care to support your emotional wellbeing? How does it help you?"}],"markDefs":[],"style":"normal"},{"_key":"709677366d15","_type":"block","children":[{"_key":"f0b7fea51bcd0","_type":"span","marks":[],"text":"Self-care for me varies depending on what is happening in life. Sometimes I enjoy organising a meal and movie with friends and other times I need an hour alone to have a long shower.\n"}],"markDefs":[],"style":"normal"},{"_key":"372118e7a97b","_type":"block","children":[{"_key":"628bed12903b0","_type":"span","marks":["strong"],"text":"How do you ask for / accept help from family and loved ones? Why is learning to accept help so important?"}],"markDefs":[],"style":"normal"},{"_key":"533fb31941aa","_type":"block","children":[{"_key":"71315e5870be0","_type":"span","marks":[],"text":"I’m constantly learning to ask for help but am getting a lot better at accepting offers of help. It’s vital to being able to take care of yourself and the others around you. I’m a big believer in the phrase “you can’t pour from an empty cup”.\n"}],"markDefs":[],"style":"normal"},{"_key":"ca090e66942d","_type":"block","children":[{"_key":"e9e1b0088daf0","_type":"span","marks":["strong"],"text":"What kind of help was the most useful to you?"}],"markDefs":[],"style":"normal"},{"_key":"954162af3883","_type":"block","children":[{"_key":"4d00b54202300","_type":"span","marks":[],"text":"A mix of help was the best support- seeing a counsellor regularly, having my mum take care of my son so I could have me time as well as calling a friend for a chat and laugh.\n"}],"markDefs":[],"style":"normal"},{"_key":"74730a5d6538","_type":"block","children":[{"_key":"1ddf562858f20","_type":"span","marks":["strong"],"text":"What are some helpful strategies for identifying and communicating your care and support needs to family and friends? "}],"markDefs":[],"style":"normal"},{"_key":"2cee19635da0","_type":"block","children":[{"_key":"6b83fa0ac02c0","_type":"span","marks":[],"text":"Communicating your needs comes secondary to understanding what you need. Being able to know what you need is powerful."}],"markDefs":[],"style":"normal"},{"_key":"2d10c386b56b","_type":"block","children":[{"_key":"c112999aa0220","_type":"span","marks":[],"text":"What is your advice to others about the friendships, hobbies and interests?"}],"markDefs":[],"style":"normal"},{"_key":"cb957378dae2","_type":"block","children":[{"_key":"09c4b45bc2620","_type":"span","marks":[],"text":"Not overthinking what makes you feel good or what you think you should enjoy is the best advice! Like yoga? Great, do it! Hate yoga? Don’t do it if it doesn’t relax you."}],"markDefs":[],"style":"normal"},{"_key":"6569b60d7cdb","_type":"block","children":[{"_key":"7f3c28969ee20","_type":"span","marks":[],"text":"I love sitting on the couch watching trashy reality tv with a chocolate biscuit and a cup of tea- sometimes that is all I need to refresh me- nothing luxurious or extravagant."}],"markDefs":[],"style":"normal"},{"_key":"64c6f3b2baea","_type":"block","children":[{"_key":"1428647ab4310","_type":"span","marks":[],"text":"Maintaining good friendships is important, the greatest friends won’t care if they don’t hear from you for a week or two, they embrace and love you whenever you need it.\n"}],"markDefs":[],"style":"normal"},{"_key":"36775ebcc3d4","_type":"block","children":[{"_key":"efd604d00b9b0","_type":"span","marks":["strong"],"text":"What are some of the positive impacts of helping others?"}],"markDefs":[],"style":"normal"},{"_key":"454b64260f7f","_type":"block","children":[{"_key":"e6aef292afae0","_type":"span","marks":[],"text":"Helping others makes you feel good. It can help put your challenges into perspective and help you forget about them for a little while."}],"markDefs":[],"style":"normal"},{"_key":"b35a34031e76","_type":"block","children":[{"_key":"3933112fb7060","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"}],"datePublished":"2022-10-27","header":{"_type":"pageHeader","background":{"title":"peach80","value":"#FFD29D"},"headline":"Rachel's story: How I practice self-care","image":{"_type":"imageWithAlt","asset":{"_ref":"image-4f7f7685c379c2b38cb1982434b1a29c07c72ba4-1500x2000-jpg","_type":"reference"}},"text":[{"_key":"c20cf1a2057b","_type":"block","children":[{"_key":"aa220620c167","_type":"span","marks":[],"text":"\"Maintaining good friendships is important, the greatest friends won’t care if they don’t hear from you for a week or two, they embrace and love you whenever you need it.\""}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"5796c1e717fc","_type":"textImage","background":{"title":"peach20","value":"#F3E5D8"},"contentOrder":"textFirst","headline":"Building your community of care","image":{"_type":"imageWithCaption","asset":{"_ref":"image-69fce3d1b5811670b89ee36565ddc5e1a268a5dc-4168x4168-png","_type":"reference"}},"text":[{"_key":"3069eaef6d33","_type":"block","children":[{"_key":"cdd4ccf696b10","_type":"span","marks":[],"text":"Find the people and services who can support you on your parenting journey."}],"markDefs":[],"style":"normal"},{"_key":"f954e1eca173","_type":"button","link":{"_type":"link","blank":true,"document":{"_ref":"fa05b6c8-cff7-4280-8e53-7b9a60f954e0","_type":"reference"},"linkType":"internal"},"style":"box","text":"Learn more"}]}],"relatedStories":[{"_key":"88dbaefa91d8","_ref":"92c4645b-7cec-45ca-a52d-8125977e94e0","_type":"reference"},{"_key":"4c8560ed8f75","_ref":"a1ea04af-a727-4049-b76f-e5e3388e7ca7","_type":"reference"}],"seo":{"_type":"seo","metaDescription":"\"The greatest friends won’t care if they don’t hear from you for a week or two, they embrace and love you whenever you need it.\"","socialImage":{"_type":"image","asset":{"_ref":"image-4726ea69067c84ee14662f47dae0065bc50c52ea-1200x630-png","_type":"reference"}}},"showFeedbackForm":true,"sidebarTitle":"Helpful Information","slug":{"_type":"slug","current":"rachels-story"},"title":"Rachel's story: How I practice self-care","id":"-7a2b5854-22d7-5898-989f-451deb30bf96","children":[],"internal":{"type":"SanityStory","contentDigest":"cb3c8d389817f88f221e80b7b414227d","owner":"gatsby-source-sanity","counter":1319},"parent":null},"linkType":"internal"},"style":"box","text":"Read more"}]}],"relatedArticles":[{"title":"What happens when I call the PANDA Helpline? ","_type":"article","slug":{"current":"what-happens-when-i-call-the-panda-helpline"},"header":{"image":{"asset":{"_id":"image-885b5eb38f693819a76ea74c94d8b89f2fdcb163-5001x5001-png"},"crop":null,"hotspot":null,"alt":"illustration of mum on phone while holding her baby"},"text":[{"_key":"ed109e5eafa1","_type":"block","children":[{"_key":"e57a343822c30","_type":"span","marks":[],"text":"When you call PANDA, we’ll provide a free, safe, caring and confidential space for you to talk through any concerns you may have as an expecting or new parent, or support person."}],"markDefs":[],"style":"normal"}]}},{"title":"Perinatal anxiety and depression: Signs and symptoms","_type":"article","slug":{"current":"perinatal-anxiety-and-depression-signs-and-symptoms"},"header":{"image":{"asset":{"_id":"image-ada4b459accb2163e9cbbd7006c93b1241d71bd8-774x948-png"},"crop":null,"hotspot":null,"alt":"Mum and dad holding baby looking uneasy"},"text":[{"_key":"07ea0b737d1a","_type":"block","children":[{"_key":"1a6f299b40d50","_type":"span","marks":[],"text":"Perinatal anxiety and depression can be mild, moderate or severe. The symptoms can begin suddenly after birth or gradually in the weeks and months after."}],"markDefs":[],"style":"normal"}]}},{"title":"Connecting with your baby","_type":"article","slug":{"current":"connecting-with-your-baby"},"header":{"image":{"asset":{"_id":"image-bda586ff5e0dc79a3c16c768466afec7ae6fc63a-2500x1667-jpg"},"crop":null,"hotspot":null,"alt":"Parents on playmat with baby"},"text":[{"_key":"66d72a030382","_type":"block","children":[{"_key":"02798e8b4d960","_type":"span","marks":[],"text":"Becoming a parent is one of the biggest changes you’ll ever experience. Like any new relationship, it can take time to build a connection with your baby."}],"markDefs":[],"style":"normal"}]}}],"showFeedbackForm":true,"seo":{"metaTitle":null,"metaDescription":"Self-care is not just good for you, it’s also good for your baby. Learn more at panda.org.au.","socialImage":{"asset":{"_id":"image-dd992dd05f7b28dfee4aacb19c81436d8463adba-1200x630-png"}}}}},"pageContext":{"slug":"self-care-parents-and-infants","isArticle":true,"lastMod":"2022-10-29"}},
    "staticQueryHashes": ["2217905065","3363036388","3383307213","3769966569"]}