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Every baby and every parent needs a community of people who are by your side through parenthood’s many challenges and joys. \n\nYour community of care might include: Family and friends, health care providers, new parent groups, online support groups, parent helplines and other people and services who can support you. "}],"markDefs":[],"style":"normal"},{"_key":"234c4b65b570","_type":"block","children":[{"_key":"3c6d7a4eca14","_type":"span","marks":[],"text":"Read about Australian's views on what makes a family in the "},{"_key":"f0fbcf0afa23","_type":"span","marks":["0d8e36b74ccb"],"text":"Australian Institute of Family Studies report."}],"markDefs":[{"_key":"0d8e36b74ccb","_type":"link","blank":true,"linkType":"external","url":"https://aifs.gov.au/research/research-reports/what-is-family"}],"style":"normal"}]},"modules":[{"_key":"9b9e9a47b2b2","_type":"quote","quote":"For many, family are the people we choose with 41% considering close friends or people they’ve chosen to be part of their family.","attribution":"Australian Institute of Family Studies, 2023"},{"_key":"e20ccca3ebd5","_type":"freeText","include":true,"eyebrow":"Making new connections","text":[{"_key":"263ebeba92e9","_type":"block","children":[{"_key":"067880452a6a0","_type":"span","marks":[],"text":"You deserve friendship, connection and support"}],"markDefs":[],"style":"h4"},{"_key":"3208f9e4ee19","_type":"block","children":[{"_key":"945fe2f93135","_type":"span","marks":[],"text":"If you’re reading this and thinking “I don’t have those connections in my life”, please know that you’re not alone."}],"markDefs":[],"style":"normal"},{"_key":"da6453670ebf","_type":"block","children":[{"_key":"0989b26f8361","_type":"span","marks":[],"text":"Many callers to the PANDA Helpline share with us that they don’t have any supportive relationships. Callers worry they won’t be able to make new friends easily, or don’t know where to meet people. Many are concerned that other people might feel like they’re a ‘burden’ or ‘needy’ for wanting someone to care enough to provide some company and comfort."}],"markDefs":[],"style":"normal"},{"_key":"e4b8f52070ef","_type":"block","children":[{"_key":"1daf449454e9","_type":"span","marks":[],"text":"You’re not a burden. You’re someone who deserves friendship, connection and  support."}],"markDefs":[],"style":"normal"}],"background":null},{"_key":"65b5a3ac0af2","_type":"quote","quote":"As soon as I feel stressed or anxious, I speak to someone. I no longer hold it inside. I can then work out how to deal with it.","attribution":"Bree, PANDA Community Champion"},{"_key":"5d45e281caaa","_type":"faqBlock","include":true,"title":"How to build your community of care","noNumbers":true,"text":[{"_key":"0c8c982ff292","_type":"block","children":[{"_key":"95e3bc22476c","_type":"span","marks":[],"text":"Building a community of care around you and your family may take some time, but there are lots of ways to get started:"}],"markDefs":[],"style":"normal"},{"_key":"a1d3f4a45f7b","_type":"block","children":[{"_key":"40a81c75afae","_type":"span","marks":[],"text":"Texting a friend"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"3839a1cf7325","_type":"block","children":[{"_key":"0e11e9cd22d1","_type":"span","marks":[],"text":"Joining a conversation in an online support group"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"3b7040bb7583","_type":"block","children":[{"_key":"eb5aa8426bad","_type":"span","marks":[],"text":"Joining a parent group or playgroup"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"b80fb4cdd4fe","_type":"block","children":[{"_key":"33abb2876675","_type":"span","marks":[],"text":"Speaking to your doctor"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"acd81510ff09","_type":"block","children":[{"_key":"5bfbc6552980","_type":"span","marks":[],"text":"Contacting a helpline"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"e88b1b5ebae7","_type":"block","children":[{"_key":"a73dfc6ef7ad","_type":"span","marks":[],"text":"The simple act of reaching out to connect with someone else is the best way to start. "}],"markDefs":[],"style":"normal"}],"questions":[{"question":[{"_key":"20155da1f549","_type":"block","children":[{"_key":"18686716210b","_type":"span","marks":[],"text":"It's OK to start small"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"c01fb756a41b","_type":"block","children":[{"_key":"06f067de952f0","_type":"span","marks":[],"text":"It’s okay to start small by finding one trustworthy person you feel safe to talk to. Your connection with this person may help you to:"}],"markDefs":[],"style":"normal"},{"_key":"fa1f196a1318","_type":"block","children":[{"_key":"d98043f970da0","_type":"span","marks":[],"text":"Talk through how you’re feeling and explore what type of supports you need"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"dbfe7f011e37","_type":"block","children":[{"_key":"5c11d2f0ecbc0","_type":"span","marks":[],"text":"Manage existing relationships in your life"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"dfeda16913ff","_type":"block","children":[{"_key":"4ac6e059f3d50","_type":"span","marks":[],"text":"Create opportunities to connect with other supportive people in future."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"e1982ed0805f","_type":"block","children":[{"_key":"28e783a762820","_type":"span","marks":[],"text":"You might like to talk to someone in your immediate social circle (e.g. partners, family, friends) or an acquaintance who asks how you are (e.g. workmates, neighbours, another parent at childcare)."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"26930db26a3b","_type":"block","children":[{"_key":"95615c6a20bf","_type":"span","marks":[],"text":"How health care providers can help"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"68568a3b7bf0","_type":"block","children":[{"_key":"af86db4bf05c0","_type":"span","marks":[],"text":"If the first person you talk to is a health care provider (like a PANDA counsellor, your midwife, doctor, or child health nurse), they may be able to help you link in with more supports."}],"markDefs":[],"style":"normal"},{"_key":"8f6f80a4eb8a","_type":"button","link":{"_type":"link","blank":true,"document":{"_id":"3e9170da-2e0e-427f-a832-e5b31624df14","_type":"article","_rev":"e9oiR2gkW2DFWuAPqnrG0m","_createdAt":"2022-02-14T08:41:12Z","_updatedAt":"2024-03-28T04:19:13Z","categories":[{"_key":"4b362e7d570b","_ref":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"reference"},{"_key":"e97e44188629","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"},{"_key":"1e789ffcf782","_ref":"c4172819-1756-470d-8628-b5ffa921681e","_type":"reference"}],"content":[{"_key":"07ab5855d59f","_type":"block","children":[{"_key":"13d14b745218","_type":"span","marks":[],"text":"It's best to talk about it"}],"markDefs":[],"style":"h4"},{"_key":"072dc643cc26","_type":"block","children":[{"_key":"67acb364f305","_type":"span","marks":[],"text":"If you’re a new parent or expecting a baby, and you’re worried about how you’re feeling, then talking to your doctor can be a good place to start. Below we provide tips on finding a doctor, sharing your concerns and what to expect from a consultation."}],"markDefs":[],"style":"normal"},{"_key":"e42fa248ecd7","_type":"block","children":[{"_key":"02c26121b73f","_type":"span","marks":[],"text":"The doctor’s role"}],"markDefs":[],"style":"h4"},{"_key":"e40616d99ec5","_type":"block","children":[{"_key":"74a9061ef424","_type":"span","marks":[],"text":"There are many different services and health professionals that can help. If you are concerned about yourself or your partner or loved one, a doctor (that is, a General Practitioner or GP) is often a good place to start. They should be able to give you non-judgemental support, assessment, diagnosis, and ongoing care and treatment. They can also refer you to specialists such as a counsellor, psychologist or psychiatrist."}],"markDefs":[],"style":"normal"},{"_key":"9a06c1026a02","_type":"block","children":[{"_key":"b1daffe9a386","_type":"span","marks":[],"text":"Finding the right doctor"}],"markDefs":[],"style":"h4"},{"_key":"4aa4b2bd4415","_type":"block","children":[{"_key":"d174f7739c5c","_type":"span","marks":[],"text":"Do you have a regular doctor with whom you can share your concerns? If not, it’s worth looking for a doctor with a special interest in mental health. Ask family and friends for recommendations of doctors who understand mental health, or ring local practices and ask about their doctors. We can help: call the PANDA National Perinatal Anxiety & Depression Helpline on 1300 726 306 and we will help you to find a doctor in your area."}],"markDefs":[],"style":"normal"},{"_key":"b2c3c95b941e","_type":"block","children":[{"_key":"7598b9b306cd","_type":"span","marks":[],"text":"Making an appointment"}],"markDefs":[],"style":"h4"},{"_key":"6e6e07ab72c3","_type":"block","children":[{"_key":"7dae98646b34","_type":"span","marks":[],"text":"If possible, request a double appointment and let them know it’s about a possible mental health issue. Don’t hesitate to ask for an urgent appointment or cancellation. Mental health issues can be serious, and symptoms can change quickly (see below for what to do if you feel worse before the appointment). Ask for an interpreter if you need one. Many people prefer to talk about sensitive issues in their first language, even if they can speak some English"}],"markDefs":[],"style":"normal"},{"_key":"40eb43c26d8f","_type":"block","children":[{"_key":"1536ab6a270b","_type":"span","marks":[],"text":"Consider taking someone"}],"markDefs":[],"style":"h4"},{"_key":"c61251f6b827","_type":"block","children":[{"_key":"c0ba816a8c03","_type":"span","marks":[],"text":"Consider taking a trusted person with you to the appointment, like a partner, friend or family member . A common symptom of anxiety or depression is difficulty taking in or remembering information. A trusted person can take notes for you, and might help you to feel more confident about sharing your concerns."}],"markDefs":[],"style":"normal"}],"datePublished":"2022-02-14","header":{"_type":"pageHeader","background":{"title":"orange60","value":"#FFA688"},"headline":"Talking to your doctor","image":{"_type":"imageWithAlt","alt":"Mum seeing doctor with baby","asset":{"_ref":"image-f12faa68ea2bd2a18594e7c59bdb785fb44d43a2-500x417-png","_type":"reference"}},"text":[{"_key":"d757fe214ce4","_type":"block","children":[{"_key":"d9b3853b7454","_type":"span","marks":[],"text":"Tips on finding a doctor, sharing your concerns and what to expect from a consultation."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"47c962839d97","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"f6d9d0db4055","_type":"faq","answer":[{"_key":"148b115c894f","_type":"block","children":[{"_key":"95ae5c273ff70","_type":"span","marks":[],"text":"If you’re still not sure about sharing your thoughts or feelings with your doctor, it can help to talk with a loved one or friend first. You can also call the PANDA Helpline. Our counsellors are skilled at helping you to explore your feelings, and to practice aloud the things you want to tell your doctor."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"59c4cff19a3d","_type":"block","children":[{"_key":"1a8177ac599b0","_type":"span","marks":[],"text":"Practice the conversation first"}],"markDefs":[],"style":"normal"}]},{"_key":"72490974baf0","_type":"faq","answer":[{"_key":"effbc4dd9b95","_type":"block","children":[{"_key":"877fbb2811ce0","_type":"span","marks":[],"text":"It’s important to tell your doctor about any changes in your thoughts, feelings and behaviours since becoming an expecting or new parent. Remember, these things do not make you a bad parent, but are potential symptoms of a common, treatable health condition. Let the doctor know if you have felt this way and/or been diagnosed with depression, anxiety or another mental health condition before. It’s also important to tell the doctor if you have had previous thoughts of suicide, or if you have lost someone to suicide."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"92847b9f3fdf","_type":"block","children":[{"_key":"e556c7ae5842","_type":"span","marks":[],"text":"What to tell your doctor"}],"markDefs":[],"style":"normal"}]},{"_key":"d70aa326f74c","_type":"faq","answer":[{"_key":"afb1d1c51263","_type":"block","children":[{"_key":"5d702f25140b0","_type":"span","marks":[],"text":"Your doctor should be non-judgemental, respectful and supportive.. They should assess you by asking questions about your symptoms, your and your family’s mental health history, your physical health and lifestyle (e.g. exercise, sleep, use of alcohol or drugs), your living situation, major emotional or psychological experiences, and treatment preferences."}],"markDefs":[],"style":"normal"},{"_key":"2bd7c207cd94","_type":"block","children":[{"_key":"00465bc565fa0","_type":"span","marks":[],"text":"After assessment, your doctor should be able to provide a diagnosis (although sometimes more tests are needed before they can make a diagnosis) and a treatment plan. They should explain your different treatment options, and why they are referring you to any specialist services."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"334374aa9b9f","_type":"block","children":[{"_key":"73478b791f18","_type":"span","marks":[],"text":"What to expect"}],"markDefs":[],"style":"normal"}]},{"_key":"3311e258bd75","_type":"faq","answer":[{"_key":"a5ba4ec70e4a","_type":"block","children":[{"_key":"91c17bbeb02a0","_type":"span","marks":[],"text":"You have the right to fully understand your diagnosis and recommended treatment. You could ask:"}],"markDefs":[],"style":"normal"},{"_key":"4bc3162dd3c5","_type":"block","children":[{"_key":"1e674db35e500","_type":"span","marks":[],"text":"What are my options for treatment? Which do you think are best for me?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"29499fa2c097","_type":"block","children":[{"_key":"f88a2e215afc0","_type":"span","marks":[],"text":"What are possible side effects of any medications?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8c5c37f91fd5","_type":"block","children":[{"_key":"ff7d9457d7b10","_type":"span","marks":[],"text":"How much better might I feel, and how soon?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"785afab243a2","_type":"block","children":[{"_key":"754e2b27ec420","_type":"span","marks":[],"text":"Who are you referring me to? What do they do? How much will it cost? If I have private health insurance, will it be covered? (also check your policy)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"52a13d009398","_type":"block","children":[{"_key":"9711d2285d470","_type":"span","marks":[],"text":"Are there other ways that I can care for myself?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1059035e92d4","_type":"block","children":[{"_key":"f9cd51760cd20","_type":"span","marks":[],"text":"Can you talk with my other health care providers about shared care? (e.g. obstetrician, midwife, Maternal and Child Health/Child and Family Health Nurse)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"77e4e12946dd","_type":"block","children":[{"_key":"01336c0ee6de0","_type":"span","marks":[],"text":"Your doctor can refer you to services like counsellors, psychologists, psychiatrists, social workers and occupational therapists. They might give you a mental health care plan, which gives you some Medicare rebates to help you access counselling. For a higher level of care, they might refer you to a Mother Baby Unit — a hospital unit where you stay with your baby — or to another hospital-based psychiatric service."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"5e39c53e4e16","_type":"block","children":[{"_key":"6e7d757729f3","_type":"span","marks":[],"text":"Questions to ask"}],"markDefs":[],"style":"normal"}]},{"_key":"0fe6884d9fa5","_type":"faq","answer":[{"_key":"a0f34745db53","_type":"block","children":[{"_key":"a2c2141ba0ce0","_type":"span","marks":[],"text":"Not all doctors have the same experience, confidence or qualifications in supporting patients with mental health issues. If the first doctor you see doesn’t help you enough, please don’t give up. You have a right to get the support you need, to feel better and enjoy your parenting journey."}],"markDefs":[],"style":"normal"},{"_key":"11105b443a24","_type":"block","children":[{"_key":"d722bb40d5090","_type":"span","marks":[],"text":"Call the PANDA National Helpline any time: to find a doctor or other service, for supportive counselling, or to discuss other support options like playgroups or support groups. You can call for yourself or about someone else you are concerned about."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"31a628481730","_type":"block","children":[{"_key":"f1f0b7bb1fe4","_type":"span","marks":[],"text":"If you don't get what you need"}],"markDefs":[],"style":"normal"}]},{"_key":"55f55b8dc810","_type":"faq","answer":[{"_key":"27705a63f8eb","_type":"block","children":[{"_key":"7dea9d64d2d30","_type":"span","marks":[],"text":"If you need urgent help before your appointment, call emergency services on triple zero (000) or go to your local hospital emergency department. The symptoms and severity of mental illness can sometimes change quickly. Don’t hesitate to seek urgent help if needed."}],"markDefs":[],"style":"normal"},{"_key":"5edf7645473e","_type":"block","children":[{"_key":"693b5731952c0","_type":"span","marks":[],"text":"You can call the PANDA National Perinatal Anxiety & Depression Helpline for support and ongoing counselling on 1300 726 306, Monday to Friday, 9am to 7.30pm AEST/ADST. You can call about yourself or someone else."}],"markDefs":[],"style":"normal"},{"_key":"00f3c1bfa15b","_type":"block","children":[{"_key":"b740844eb25f0","_type":"span","marks":[],"text":"If you need someone to talk with outside PANDA’s hours, call Suicide Call Back Service on 1300 659 467, Suicide Line on 1300 651 251, or Lifeline on 131114."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"ee768dd29217","_type":"block","children":[{"_key":"e5933b44caca","_type":"span","marks":[],"text":"If you feel worse"}],"markDefs":[],"style":"normal"}]}],"text":[{"_key":"c360ec98f5bf","_type":"block","children":[{"_key":"684a02e0b0a60","_type":"span","marks":[],"text":"People often forget things that they wanted to tell or ask their doctor during their appointment. 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Can create a Mental Health Treatment Plan with you and refer for counselling with a psychologist or mental health social worker. Your doctor can also refer you to a psychiatrist for mental health assessment and medication advice."}],"markDefs":[],"style":"normal"},{"_key":"81822e331fb7","_type":"block","children":[{"_key":"330cb6c9deea0","_type":"span","marks":["strong"],"text":"Maternal child health nurse:"},{"_key":"cae97b79b15a","_type":"span","marks":[],"text":" Can help you with any parenting concerns, help you meet other parents via supported playgroups, and refer you for additional family support services."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"adb7a7a2a4ca","_type":"block","children":[{"_key":"752cda2c9c5a","_type":"span","marks":[],"text":"Finding community in-person"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"3a3aeb29961c","_type":"block","children":[{"_key":"c2b2fe00daf7","_type":"span","marks":[],"text":"Here are some of the places you can start to build your community in person: 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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. 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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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"}],"markDefs":[],"style":"normal"},{"_key":"e070e4c92802","_type":"button","link":{"_type":"link","blank":true,"document":{"_id":"0a3e3a32-ac67-4c85-95f2-93434357b077","_type":"article","_rev":"27kYf9s3Ld8AomfI6aynLr","_createdAt":"2022-10-23T03:08:34Z","_updatedAt":"2022-10-29T04:24:20Z","categories":[{"_key":"034ead2b308a","_ref":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"reference"},{"_key":"4c000e5d8c2c","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"},{"_key":"39f560425ca2","_ref":"c4172819-1756-470d-8628-b5ffa921681e","_type":"reference"}],"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"}],"datePublished":"2022-10-22","header":{"_type":"pageHeader","background":{"title":"brightTeal60","value":"#86DECF"},"headline":"Self-care: Parents and infants","image":{"_type":"imageWithAlt","alt":"Dad connects with his baby while doing the dishes","asset":{"_ref":"image-eb36a667ad020a9196aaab060a9e1c2416b5a2f5-6834x6834-png","_type":"reference"}},"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"}]},"modules":[{"_key":"7a5b1a04a66d","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"db9967f2dccb","_type":"faq","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":"17aca29b621f","_type":"block","children":[{"_key":"ea66f296ed76","_type":"span","marks":[],"text":"Talk to your baby through pregnancy and during birth"}],"markDefs":[],"style":"normal"}]},{"_key":"84c4803b9b85","_type":"faq","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":"357095898550","_type":"block","children":[{"_key":"ad92ac9cd557","_type":"span","marks":[],"text":"Hold, massage, connect"}],"markDefs":[],"style":"normal"}]},{"_key":"80fa451e6482","_type":"faq","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":"b37d4cbf6134","_type":"block","children":[{"_key":"bbfdf86639a5","_type":"span","marks":[],"text":"Feeding"}],"markDefs":[],"style":"normal"}]},{"_key":"db44bc0d09a9","_type":"faq","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":"00be401e9ba7","_type":"block","children":[{"_key":"6f738e26859c","_type":"span","marks":[],"text":"Sleeping"}],"markDefs":[],"style":"normal"}]},{"_key":"86c352cd68c4","_type":"faq","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":"e0197a0ff882","_type":"block","children":[{"_key":"51bd6a23643c","_type":"span","marks":[],"text":"Nappy changes"}],"markDefs":[],"style":"normal"}]},{"_key":"b52f9447e6a9","_type":"faq","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":"465377415eac","_type":"block","children":[{"_key":"434bcbcd4bad","_type":"span","marks":[],"text":"Kangaroo care"}],"markDefs":[],"style":"normal"}]},{"_key":"22853c7ae8f1","_type":"faq","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":{"_ref":"421a9561-4b20-49f6-ba43-d83aade5b600","_type":"reference"},"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"}],"question":[{"_key":"07f1538c74ed","_type":"block","children":[{"_key":"86247c1a95c8","_type":"span","marks":[],"text":"Other bonding ideas"}],"markDefs":[],"style":"normal"}]}],"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). 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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"}]},{"_key":"6997ce3440a6","_type":"quote","attribution":"Josephine","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."},{"_key":"87508d3a28b8","_type":"freeText","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. 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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. 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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. 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We crave connection with others, but sometimes need a break and time alone. Finding the balance can be hard."}],"markDefs":[],"style":"normal"},{"_key":"bb44971096e8","_type":"block","children":[{"_key":"83be3c802d850","_type":"span","marks":[],"text":"When you’re caring for a baby day and night, it can be hard to find time in the day to be part of all family activities. Coming up with some self-care ideas for the whole family can be a good idea when you are expecting a baby or are a new parent. "}],"markDefs":[],"style":"normal"},{"_key":"53ad2467a6cc","_type":"block","children":[{"_key":"79c51a5b408a0","_type":"span","marks":[],"text":"Family care is worth the effort and can have immediate and long-term benefits for the health of your relationships."}],"markDefs":[],"style":"normal"}],"datePublished":"2022-10-26","header":{"_type":"pageHeader","background":{"title":"teal100","value":"#236D6D"},"headline":"Caring for the whole family","image":{"_type":"imageWithAlt","alt":"Multigenerational family sitting around pregnant mother","asset":{"_ref":"image-18ef173bf8988cea4249fd97c7907ce66b7f84d7-6834x6834-png","_type":"reference"}},"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"}]},"modules":[{"_key":"d15ab96dd740","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"8f374172f2f4","_type":"faq","answer":[{"_key":"ec76a2ecfefa","_type":"block","children":[{"_key":"4e3c23433ec60","_type":"span","marks":[],"text":"Across Australia, 15% of families are one parent families. Some people are sole parents by choice and look for supports including family and friends to help them care for their baby and themselves. "}],"markDefs":[],"style":"normal"},{"_key":"ffa5cceb8c3f","_type":"block","children":[{"_key":"b4d7d7ce803b","_type":"span","marks":[],"text":"Others find that being pregnant or having a new baby puts pressure on their relationship, and couples might separate during this time."}],"markDefs":[],"style":"normal"},{"_key":"45c254707c7b","_type":"block","children":[{"_key":"cb7f942b67d20","_type":"span","marks":[],"text":"The family care ideas we’ve recommended below are useful for sole parents,  co-parents, or a support person helping to care for an expecting or new parent and their baby."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"9d3b18607b95","_type":"block","children":[{"_key":"5ebf734b470e0","_type":"span","marks":[],"text":"Sole parents and co-parents"}],"markDefs":[],"style":"normal"}]},{"_key":"c6477b171b06","_type":"faq","answer":[{"_key":"cb32cb0c82a6","_type":"block","children":[{"_key":"ee94dbeaece70","_type":"span","marks":[],"text":"The transition from being partners to parents may put extra stress on your relationship. Having a baby brings changes to most areas of your life together. This includes how household chores and paid work are shared, time together, intimacy and affection."}],"markDefs":[],"style":"normal"},{"_key":"0a0549f7960f","_type":"block","children":[{"_key":"b84253861f420","_type":"span","marks":[],"text":"If one partner is finding their mental health is changing during the transition to parenthood, this can also affect how they do daily tasks, as well as impact their mood, libido and relationships."}],"markDefs":[],"style":"normal"},{"_key":"696bfaf7723a","_type":"button","link":{"_type":"link","blank":true,"document":{"_ref":"9aa50a2e-c32f-4dda-a8ac-8da56d0b6bf6","_type":"reference"},"linkType":"internal"},"style":"arrow","text":"Tips for caring for your partner"},{"_key":"603dd185385a","_type":"block","children":[{"_key":"75a909f379b90","_type":"span","marks":[],"text":"Many parents share with us that the pressures of being new parents leaves little time for talking about how to manage daily life. Focusing on your relationship may slip down the list of priorities among everything else demanding your time and attention."}],"markDefs":[],"style":"normal"},{"_key":"524820429206","_type":"block","children":[{"_key":"6bf6cf6bf6130","_type":"span","marks":[],"text":"Moving from the survival mode of having a newborn baby, into a partnership and a plan to support your family, relationship, and each other, takes focused effort and work."}],"markDefs":[],"style":"normal"},{"_key":"0ace3c5a413d","_type":"block","children":[{"_key":"b07e748fe99a0","_type":"span","marks":[],"text":"There’s been a shift towards dads spending more time with their babies and children, which is fantastic. We still hear from many parents on the Helpline that dads too, feel that trying to juggle the demands of work, home, and parenting is hard."}],"markDefs":[],"style":"normal"},{"_key":"28809f1e563f","_type":"block","children":[{"_key":"45df724960040","_type":"span","marks":[],"text":"Recent studies suggest there is still a gender gap in unpaid household labour and childcare. Women perform more than 64% of unpaid duties at home while their partner is at work."}],"markDefs":[],"style":"normal"},{"_key":"e48b924ccc40","_type":"block","children":[{"_key":"e224a02e32af","_type":"span","marks":[],"text":"It’s normal for both partners to need time to adjust. It’s important to talk about your needs with each other."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"75f590f690a8","_type":"block","children":[{"_key":"58ed97514a44","_type":"span","marks":[],"text":"Partners"}],"markDefs":[],"style":"normal"}]},{"_key":"58387a06b675","_type":"faq","answer":[{"_key":"3d4d6bf329b0","_type":"block","children":[{"_key":"2202094baebe0","_type":"span","marks":[],"text":"Just like their parents, older children need some time to adjust to having a new baby in the house. "}],"markDefs":[],"style":"normal"},{"_key":"b21c26ecbccd","_type":"block","children":[{"_key":"13dc4421561d","_type":"span","marks":[],"text":"Older kids, from toddlers through to teenagers, need to feel that they have a valued role to play in the family. They need to know that they matter."}],"markDefs":[],"style":"normal"},{"_key":"fa77ea11da68","_type":"block","children":[{"_key":"d7bc93443ab30","_type":"span","marks":[],"text":"Younger children may respond well to you saying:\n\n "},{"_key":"3993017e94a3","_type":"span","marks":["strong"],"text":"“Okay (baby), you’re going to spend some time with Mum now so Dad and (older child’s name) can do (enjoyable activity) together”. "}],"markDefs":[],"style":"normal"},{"_key":"6e5bef5b4dd3","_type":"block","children":[{"_key":"425412bde865","_type":"span","marks":[],"text":"Naming this out loud reinforces to older children that their needs matter, and everybody in the family has both input – and importance - within the family unit."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"73e972f7ca77","_type":"block","children":[{"_key":"d263355d2ebd","_type":"span","marks":[],"text":"Older children"}],"markDefs":[],"style":"normal"}]}],"title":"How family care helps"},{"_key":"4c30de29ef76","_type":"quote","attribution":"Jessica, PANDA Community Champion","quote":"Now that I communicate my needs with my family and loved ones, they show up for me in ways above and beyond what I ask."},{"_key":"1725b69da3f1","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"59db7b9e929b","_type":"faq","answer":[{"_key":"aefd50e3b309","_type":"block","children":[{"_key":"6d539e4c3c010","_type":"span","marks":[],"text":"Talk to your partner, friends and family about your support needs as an expecting or new parent. 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"}],"markDefs":[],"style":"normal"},{"_key":"c8cea3758f9c","_type":"block","children":[{"_key":"d27efa9b23a1","_type":"span","marks":[],"text":"It may help to talk about this approach early, to manage relationship stress before issues come up."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"3dd58e71bfbf","_type":"block","children":[{"_key":"784589dd4c2e","_type":"span","marks":[],"text":"Consider other ways of looking at things "}],"markDefs":[],"style":"normal"}]},{"_key":"6b772d37514a","_type":"faq","answer":[{"_key":"8d96948592ac","_type":"block","children":[{"_key":"b5c0f52562c40","_type":"span","marks":[],"text":"If one parent is at home caring for their baby while the other works, treat those hours as a \"shift\" for both partners. This can be done even if that work is home-based. When the ‘work day’ finishes, both parents are “on shift” for any parenting or household duties that need to be done in the evening and overnight."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"870295b0db37","_type":"block","children":[{"_key":"f505bea7326e","_type":"span","marks":[],"text":"Work in shifts"}],"markDefs":[],"style":"normal"}]},{"_key":"e6aa96cec5ee","_type":"faq","answer":[{"_key":"a6ddfd9c0167","_type":"block","children":[{"_key":"91574f4b65e00","_type":"span","marks":[],"text":"If you’re parenting with family and friends’ support, try popping a “to-do” list on the fridge, and cross things off as they’re completed. "}],"markDefs":[],"style":"normal"},{"_key":"8966738596b7","_type":"block","children":[{"_key":"745555b518b8","_type":"span","marks":[],"text":"This way anyone who comes into your home can see at a glance what needs doing, without you needing to tell them."}],"markDefs":[],"style":"normal"},{"_key":"167f9bf3a49d","_type":"block","children":[{"_key":"4e33f21a818b","_type":"span","marks":[],"text":"This list can also be helpful if you feel a bit shy about asking for help, or overwhelmed at the thought of all that needs to get done. 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