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Despite prevelance, many people experiencing perinatal mental health and wellbeing challenges feel a sense of shame and isolation."}],"markDefs":[],"style":"normal"},{"_key":"d1f5d165e79b","_type":"block","children":[{"_key":"c5e1cf2b5fa3","_type":"span","marks":[],"text":"We want people to know how and where they can access support and treatment, for themselves and their loved ones. PANDA plays a critical role in de-stigmatising perinatal mental health and wellbeing challenges and in normalising the complex journey to becoming a parent. "}],"markDefs":[],"style":"normal"},{"_key":"e73ca3c40e92","_type":"block","children":[{"_key":"d36cd3d31915","_type":"span","marks":[],"text":"Through the voices of people who have lived experience as well as their family, carers and supporters, PANDA informs governments, planners, providers, employers and the wider community about perinatal mental health challenges."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"bbecb89cf43a","_type":"freeText","include":true,"eyebrow":"Supporting communities across Australia","text":[{"_key":"edaac857b8cd","_type":"block","children":[{"_key":"a2c7094d1daf0","_type":"span","marks":[],"text":"PANDA operates Australia’s only National Helpline specific to perinatal mental health. "}],"markDefs":[],"style":"h4"},{"_key":"6bff8444ff4e","_type":"block","children":[{"_key":"74da662f6ff0","_type":"span","marks":[],"text":"Staffed by paid and volunteer practitioners with a blend of peer and clinical backgrounds, we work with people and their supporters who are experiencing mental health challenges during the perinatal period."}],"markDefs":[],"style":"normal"},{"_key":"56c66bedc441","_type":"block","children":[{"_key":"5ed1b55120c10","_type":"span","marks":[],"text":"Many of our callers (more than 50%) are reaching out for the first time. Up to 63% of callers reported that they called PANDA before speaking to their partners about their struggles. "}],"markDefs":[],"style":"normal"},{"_key":"d8c2678da329","_type":"quote","quote":"I don't believe I would be where I am now without the counselling and advice I received from PANDA. I really can't thank the two counsellors I've spoken to enough. "},{"_key":"630db2cde3aa","_type":"block","children":[{"_key":"c4c165ebe4070","_type":"span","marks":[],"text":"Demand for PANDA's services significantly increased during the pandemic and continues to grow. "}],"markDefs":[],"style":"normal"},{"_key":"fa5c5832d9fd","_type":"block","children":[{"_key":"23a59a380e09","_type":"span","marks":[],"text":"In 2021-2022, PANDA delivered "},{"_key":"3bd5ff509bd9","_type":"span","marks":["strong"],"text":"54,477 contacts"},{"_key":"097d4b0b3ec4","_type":"span","marks":[],"text":", supporting over "},{"_key":"b77895a6c341","_type":"span","marks":["strong"],"text":"9,615 unique callers"},{"_key":"00f2e4198c29","_type":"span","marks":[],"text":", "},{"_key":"c47f82b4ddfb","_type":"span","marks":["strong"],"text":"404 supporters and carers"},{"_key":"f5c2d145ba38","_type":"span","marks":[],"text":" and"},{"_key":"065a3f7a5065","_type":"span","marks":["strong"],"text":" 2,912 Health Care providers."},{"_key":"498405583c49","_type":"span","marks":[],"text":" "}],"markDefs":[],"style":"normal"},{"_key":"4b66ebe09aab","_type":"quote","attribution":"Beth, PANDA Community Champion","quote":"Reaching out for help is important. It's really hard to do, especially when you are used to being “capable” or “the helper”, but it’s so worth it. "},{"_key":"4672d76168e3","_type":"block","children":[{"_key":"671838f482720","_type":"span","marks":[],"text":"PANDA recognises that becoming a parent is a time of profound change in personal identity, family dynamics and relationship to self and others. By providing high-quality therapeutic interventions, PANDA supports callers through this transition in an accessible, timely and client-focused way. "}],"markDefs":[],"style":"normal"},{"_key":"ebe6cb8e0928","_type":"block","children":[{"_key":"b8a094f40783","_type":"span","marks":[],"text":"Being a helpline, PANDA is available in the moments people need it most. This is often a brief therapeutic window which could otherwise be lost."}],"markDefs":[],"style":"normal"},{"_key":"65b7f8b6f76c","_type":"quote","attribution":"Jessica, PANDA Community Champion","quote":"I used to feel very attached to the belief that I had to do and be it all. It led me to burn out, and not being able to be as present as I wanted to be for my children. I now ask myself, ‘who can help me?’"},{"_key":"b6da75fa7266","_type":"block","children":[{"_key":"d530261adb960","_type":"span","marks":[],"text":"PANDA’s stepped-care model delivers support to people experiencing mild to moderate changes to their mental health and wellbeing, as well as people managing severe symptoms, including suicidal ideation, obsessive compulsive symptoms and intrusive thoughts. We also provide support for people with clinically-diagnosed conditions such as psychosis, eating disorders, complex post-traumatic stress, mood and personality disorders. "}],"markDefs":[],"style":"normal"},{"_key":"75fbb3887361","_type":"block","children":[{"_key":"0ba1e7c5d8df0","_type":"span","marks":[],"text":"Suicidal ideation is a significant risk that affects up to 20% of PANDA callers. Suicide is the leading cause of maternal death in Australia. Thoughts of suicide and suicidal behaviours are common in the perinatal period, however the stigma associated limits help-seeking and disclosure. This, coupled with many new mothers' fears that their baby may be removed if they disclose suicidal thoughts, results in many women suffering these feelings in silence."}],"markDefs":[],"style":"normal"},{"_key":"c7048025bcef","_type":"quote","attribution":"Linda","quote":"I remember feeling so isolated from those who love me, that I started to think my family was better off without me. Nothing I could do would ever be good enough for these incredible people."},{"_key":"663fae61ecb5","_type":"block","children":[{"_key":"efff7c621d300","_type":"span","marks":[],"text":"By supporting the full spectrum of experiences, from feelings of fatigue, overwhelm and sadness right through to acute mental health conditions, PANDA plays a critical role in Australia's perinatal mental health service landscape."}],"markDefs":[],"style":"normal"},{"_key":"6ef3b11817a1","_type":"quote","quote":"Calling PANDA was the best thing I did to help keep myself well during a time of exhaustion and frustration. Every staff member I interacted with was empathetic, professional and knowledgeable."}],"background":null},{"_key":"802ca9c47eca","_type":"freeText","include":null,"eyebrow":"What our callers are experiencing","text":[{"_key":"3fe9b963abba","_type":"block","children":[{"_key":"c00bfa1292820","_type":"span","marks":[],"text":"11% are feeling grief and loss in the postnatal period"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"c24b6a7c0712","_type":"block","children":[{"_key":"22e4d054dced0","_type":"span","marks":[],"text":"30% are experiencing lowered mood"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"b02242dc752c","_type":"block","children":[{"_key":"a09e477c460c0","_type":"span","marks":[],"text":"11% are worried about their ability to be a good parent"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"62244245b320","_type":"block","children":[{"_key":"14a3f04c45f00","_type":"span","marks":[],"text":"31% 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It's a real privilege and quite humbling when people open up and tell their story. The work we do at PANDA is so important and each time a caller says \"thank you for listening\" or that speaking with us has made a big difference in their lives my heart does a little happy dance."}],"markDefs":[],"style":"normal"},{"_key":"499ac12ea7c1","_type":"button","link":{"_type":"link","blank":true,"document":{"_id":"d1c95062-20be-477a-8d7b-94986f02c32f","_type":"volunteerStory","_rev":"UYxrpWlW5Bcr7lTJDIqG8M","_createdAt":"2023-10-31T05:49:53Z","_updatedAt":"2023-10-31T05:49:53Z","categories":[{"_key":"1a7a1c59eb77","_ref":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"reference"},{"_key":"f0d5aed244fd","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"},{"_key":"ba4202ae98cd","_ref":"c4172819-1756-470d-8628-b5ffa921681e","_type":"reference"}],"content":[{"_key":"57b336ecefd8","_type":"block","children":[{"_key":"10d284a03d0d","_type":"span","marks":[],"text":"In this series, we invite you to get to know our volunteers. Here you'll meet Marley."}],"markDefs":[],"style":"normal"},{"_key":"eac5b9307c69","_type":"block","children":[{"_key":"53ad4a39db6d","_type":"span","marks":[],"text":"Marley is a PANDA Peer Support Volunteer. Peer Support Volunteers have had life-changing personal experiences with challenges in the perinatal period. Volunteers in the Peer Support Program provide phone and web-based peer support, information and referrals to new and expecting parents who are experiencing mental health challenges, emotional distress or challenges adjusting to the transition to parenthood."}],"markDefs":[],"style":"normal"},{"_key":"e9eaedec279d","_type":"block","children":[{"_key":"f660057a8f06","_type":"span","marks":["strong"],"text":"Tell us about yourself."}],"markDefs":[],"style":"normal"},{"_key":"d47e16642284","_type":"block","children":[{"_key":"2a5d26314772","_type":"span","marks":[],"text":"My name is Marley (named after Bob) and I'm married with three gorgeous kids - Ella who is 10, Alfred who is 8 and Henry who is 4. I'm an only child and from a young age I always wanted to have three kids so that they wouldn't be bored like I was! In my spare time (which is a luxury these days) I love cooking yummy food, weight training and taking my gorgeous Cavalier for walks. I have always been super creative and have worked for many years as an in-house designer for major publishing houses but these days I am focused on raising my children and studying to become a psychologist. Although creativity is part of who I am I decided to embark on a career change after my own lived experience."}],"markDefs":[],"style":"normal"},{"_key":"d101213e06bc","_type":"block","children":[{"_key":"6104b50028c5","_type":"span","marks":["strong"],"text":"Why did you choose to volunteer with PANDA?"}],"markDefs":[],"style":"normal"},{"_key":"911f954c33a2","_type":"block","children":[{"_key":"3668bcaf4710","_type":"span","marks":[],"text":"I had always wanted to volunteer with PANDA because I loved the idea of supporting parents as they navigate this often-tricky season of life. Having had my own lived experience I understood the importance of someone listening and holding space for me to tell my story and I really wanted to be able to give back and provide that for others. I've been volunteering now for almost two and a half years as a Peer Support Volunteer, and I love the work I get to do."}],"markDefs":[],"style":"normal"},{"_key":"a97e32eb6227","_type":"block","children":[{"_key":"2fa968d57b79","_type":"span","marks":["strong"],"text":"What has been your proudest achievement since becoming a PANDA volunteer?"}],"markDefs":[],"style":"normal"},{"_key":"0d07ffe977ba","_type":"block","children":[{"_key":"29a80efe7e79","_type":"span","marks":[],"text":"Honestly, every time I log in for a peer support shift, I feel so honoured to be part of this amazing team. It's a real privilege and quite humbling when people open up and tell their story. The work we do at PANDA is so important and each time a caller says \"thank you for listening\" or that speaking with us has made a big difference in their lives my heart does a little happy dance."}],"markDefs":[],"style":"normal"}],"datePublished":"2023-10-31","header":{"_type":"pageHeader","background":{"title":"brightTeal20","value":"#E1F9F7"},"headline":"Meet our volunteers: Marley","image":{"_type":"imageWithAlt","asset":{"_ref":"image-f807353c80053dac46d7bf70488af4e9a2c83050-1509x1134-jpg","_type":"reference"}},"text":[{"_key":"f9def21b49f6","_type":"block","children":[{"_key":"ba16112b626c","_type":"span","marks":[],"text":"Get to know PANDA's volunteers."}],"markDefs":[],"style":"normal"}]},"relatedVolunteerStories":[{"_key":"de74bb193985","_ref":"891b5bb4-70a0-4aa4-9d69-d64e9c1c9608","_type":"reference"},{"_key":"bc7f7f932c4e","_ref":"cec3cf12-e970-4b7a-905c-eee78a48e2ed","_type":"reference"},{"_key":"2cbfeca5bb67","_ref":"61299089-fc56-429c-92bf-ea65cb990c7b","_type":"reference"}],"seo":{"_type":"seo","metaDescription":"In this series, we invite you to get to know our volunteers. 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I hope to complete my Master of Professional Psychology in 2023. I also work part-time as a psychology administrator in a busy psychology practice. "}],"markDefs":[],"style":"normal"},{"_key":"5b514e9788f7","_type":"block","children":[{"_key":"66e9a218b9ad","_type":"span","marks":[],"text":"In my free time I enjoy playing tennis, reading and taking my dog for a walk.\n\n\n"},{"_key":"92e2cd4fade6","_type":"span","marks":["strong"],"text":"Why did you choose to volunteer with PANDA?"},{"_key":"e3b515617863","_type":"span","marks":[],"text":"\n\nI saw a real need for support for families transitioning to parenthood. Personally, I found it a very challenging time and know lots of other parents do too.\n\n"},{"_key":"2950c5548904","_type":"span","marks":["strong"],"text":"What has been your proudest achievement since becoming a PANDA volunteer?"},{"_key":"1d5ab4cdd838","_type":"span","marks":[],"text":"\n\nDuring community education talks, my aim to create a safe space for parents to share both good and bad experiences they’ve had since starting a family. My proudest achievement is opening up the discussion around mental health and wellbeing and noticing when parents in the group feel safe enough to have an honest discussion and are happy to share their ups and downs. 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"}],"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","attribution":"Australian Institute of Family Studies, 2023","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."},{"_key":"e20ccca3ebd5","_type":"freeText","eyebrow":"Making new connections","include":true,"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. 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Some people feel they don’t know how to go about it, or ‘don’t like it’ when they’ve tried it."}],"markDefs":[],"style":"normal"},{"_key":"438f4eba7c55","_type":"block","children":[{"_key":"dee6dc62527d","_type":"span","marks":[],"text":"Every day on the Helpline, we speak to people who tell us they’ve had a hard time with meditation or relaxation strategies. We often hear concerns like “I tried to meditate but I couldn’t switch my mind off at all. It didn’t feel relaxing, it just stressed me out more. I felt worse because I couldn’t do it right.”"}],"markDefs":[],"style":"normal"},{"_key":"d27d211b234e","_type":"block","children":[{"_key":"6a0f023e2d0d","_type":"span","marks":[],"text":"There’s no right or wrong way to use coping skills like meditation or grounding. Being present to whatever is happening "},{"_key":"2f88117545f6","_type":"span","marks":["em"],"text":"also"},{"_key":"a3088fd7c6cb","_type":"span","marks":[],"text":" means paying attention to feelings of awkwardness, discomfort or stress – this is the definition of being present (even if it feels strange, if you're noticing what's happening then you’re doing it right)."}],"markDefs":[],"style":"normal"},{"_key":"35c7f6d707cf","_type":"block","children":[{"_key":"88a4009a3c40","_type":"span","marks":[],"text":"It’s important to be kind to yourself if big emotions come up when you’re trying to manage feelings of stress or uncertainty with different coping strategies. Treat yourself with compassion, like you would a friend who’s trying something new and finding it hard."}],"markDefs":[],"style":"normal"},{"_key":"1d0262f98011","_type":"block","children":[{"_key":"9cf5936a8188","_type":"span","marks":[],"text":"Practice, patience, paying attention to whatever comes up, and being gentle with yourself – it’s difficult to do these things at times, but the rewards when you figure out which coping strategies work best for you are huge."}],"markDefs":[],"style":"normal"}]},{"_key":"a191b47b7293","_type":"freeText","text":[{"_key":"ce1027338e45","_type":"block","children":[{"_key":"63ee799773710","_type":"span","marks":[],"text":"Take time each day to calm and sooth yourself"}],"markDefs":[],"style":"h4"},{"_key":"c4ea2fec497f","_type":"block","children":[{"_key":"1063026b9334","_type":"span","marks":[],"text":"No matter what’s happening in your world, it’s important to take time each day to calm and sooth yourself – because looking after yourself is also being the best parent that you can be."}],"markDefs":[],"style":"normal"},{"_key":"b37743a786a9","_type":"block","children":[{"_key":"0d86778ef71e","_type":"span","marks":[],"text":"Try to build a community of support around you too. We all cope best when we feel less isolated, and connected to people who care about us."}],"markDefs":[],"style":"normal"},{"_key":"25a2782321f6","_type":"block","children":[{"_key":"49902c340efc","_type":"span","marks":[],"text":"Learning new coping skills takes practice, but you and your baby are worth the effort. You deserve to feel calm, safe and supported no matter where life takes you."}],"markDefs":[],"style":"normal"}]},{"_key":"50a61eb4cd0b","_type":"checklist","field":"content"}],"relatedArticles":[{"_key":"a23f8ecf3228","_ref":"09a8636c-b6c5-4b7d-ac91-a3c362fe67e1","_type":"reference"},{"_key":"b38ea464ea36","_ref":"310776fc-166b-416c-8958-8fbbf1b695b2","_type":"reference"},{"_key":"26f9c23d471a","_ref":"0dd44d32-f29c-4ed4-b700-c1b55dfbb570","_type":"reference"}],"seo":{"_type":"seo","metaDescription":"A relaxation and grounding guide for pregnancy and new parenthood. Watch the video. 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Thoughts about how you’ll care for and protect your baby are a normal part of becoming a parent. It’s also common for us to share those wonderings, hopes and plans with our family, friends, and healthcare providers.\n\nThere’s one type of thought that many expecting and new parents experience that isn’t talked about much, if at all – intrusive thoughts."}],"markDefs":[],"style":"normal"}],"datePublished":"2022-09-29","header":{"_type":"pageHeader","background":{"title":"brightTeal60","value":"#86DECF"},"headline":"Intrusive thoughts during the transition to parenthood","image":{"_type":"imageWithAlt","alt":"Pregnant mum worried about her baby","asset":{"_ref":"image-69fdbd5b7331ce845f9d7e7faaa2bc7e6310a683-3001x3000-png","_type":"reference"}},"text":[{"_key":"428c7fabdfd6","_type":"block","children":[{"_key":"acb7f3e465c10","_type":"span","marks":[],"text":"There’s one type of thought that many expecting and new parents experience that isn’t talked about much, if at all – intrusive thoughts."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"3de68103bbb6","_type":"quote","attribution":"Dixie","quote":"I would describe intrusive thoughts as super intense thoughts that can seem shocking to you - they are very out of character. "},{"_key":"cea7a90ed40f","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"1ac7cc88e7ce","_type":"faq","answer":[{"_key":"d436b687f160","_type":"block","children":[{"_key":"84951c3c5a3d","_type":"span","marks":[],"text":"‘Intrusive thoughts’ are unwanted, unexpected, often repetitive thoughts that may not be aligned with our personal values and self-identity."}],"markDefs":[],"style":"normal"},{"_key":"d6f868553007","_type":"block","children":[{"_key":"83f517e5a04c","_type":"span","marks":[],"text":"Intrusive thoughts can feel shocking and disturbing when they happen. They may feel intolerable. Often intrusive thoughts are about ‘worst case scenario’ events – the most horrible things your mind can imagine, or they may be memories of distressing things that happened in the past."}],"markDefs":[],"style":"normal"},{"_key":"58b53e8fee39","_type":"block","children":[{"_key":"97876b2904f4","_type":"span","marks":[],"text":"The term ‘intrusive thoughts’ covers a range of things that may suddenly flash through our minds, including:"}],"markDefs":[],"style":"normal"},{"_key":"049a985f3a8b","_type":"block","children":[{"_key":"2e182624e2af","_type":"span","marks":[],"text":"- Thoughts"}],"markDefs":[],"style":"normal"},{"_key":"1ead4c87bb42","_type":"block","children":[{"_key":"14a33189fc7e","_type":"span","marks":[],"text":"- Images"}],"markDefs":[],"style":"normal"},{"_key":"ac8c1e7a1b9d","_type":"block","children":[{"_key":"c9b4b285c699","_type":"span","marks":[],"text":"- Impulses or urges"}],"markDefs":[],"style":"normal"},{"_key":"cea865bcffb1","_type":"block","children":[{"_key":"1d404b133beb","_type":"span","marks":[],"text":"- Inner dialogue/self-talk"}],"markDefs":[],"style":"normal"},{"_key":"78809625a0f3","_type":"block","children":[{"_key":"20a7cfca46f9","_type":"span","marks":[],"text":"- Sensations"}],"markDefs":[],"style":"normal"},{"_key":"5226efa8c5f5","_type":"block","children":[{"_key":"532aaded4315","_type":"span","marks":[],"text":"Another defining characteristic of intrusive thoughts is that they tend to get “stuck” as your brain grabs onto them as something important that needs your full attention."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"9f1398eebb6d","_type":"block","children":[{"_key":"7d42551f551e0","_type":"span","marks":[],"text":"What are intrusive thoughts?"}],"markDefs":[],"style":"normal"}]},{"_key":"0ca4bfd2a932","_type":"faq","answer":[{"_key":"83f4282633d5","_type":"block","children":[{"_key":"0eaaff025c050","_type":"span","marks":[],"text":"The content of intrusive thoughts can be about anything, and everything.\n\nCommon intrusive thoughts during the transition to parenthood include:\n\n"},{"_key":"ae9c983c402f","_type":"span","marks":["strong"],"text":"Thoughts of harm to your baby:"},{"_key":"a8cec57cec39","_type":"span","marks":[],"text":" These thoughts may be of something happening accidentally, or on purpose. They may be thoughts of you or someone else harming your baby, or something happening that affects your baby’s health and safety. The thoughts or images may be graphic, violent and/or sexual in nature.\n\n"},{"_key":"be189b186026","_type":"span","marks":["strong"],"text":"Thoughts of harm coming to yourself or another person:"},{"_key":"453b5415e16f","_type":"span","marks":[],"text":" These thoughts, images or urges may involve accidental or intentional harm.\n\n"},{"_key":"d46bc42d518a","_type":"span","marks":["strong"],"text":"Intrusive thoughts and memories:"},{"_key":"5f6d23bbf5a1","_type":"span","marks":[],"text":" You may have unwanted flashbacks to childhood memories, a past assault or other traumatic experiences, previous pregnancies or perinatal losses, your recent pregnancy, birth experience or early parenthood… the list is endless. Many parents also experience intrusive thoughts of things that happened to them happening to their child (accidentally or on purpose).\n\n"},{"_key":"a5832e4407c1","_type":"span","marks":["strong"],"text":"Intrusive thoughts about having intrusive thoughts:"},{"_key":"d4e0125110e5","_type":"span","marks":[],"text":" If you experience an unwanted intrusive thought, you may feel shocked and upset. You may even judge yourself or someone else for what ‘happened’ during the intrusive thought. \n\nSometimes, your emotional response to the original thought may become an additional repetitive cycle of unwanted intrusive thoughts about yourself or someone else (for example “Only a monster would have a thought like that. I’m a terrible person for thinking that!”, “I can’t let them look after my baby anymore, it’s not safe”).\n\nIt’s common to judge yourself for thinking the thought – even though intrusive thoughts are an automatic, unwanted process of the mind. This cycle of thought leading to strong emotional response and blaming or judging yourself may chip away at your self-confidence and identity as a person and a parent. It may also affect your relationship with your baby and other people."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"5e4deb0bf1f2","_type":"block","children":[{"_key":"fd31eb7a1bbb0","_type":"span","marks":[],"text":"Almost everyone has intrusive thoughts"}],"markDefs":[],"style":"normal"}]},{"_key":"0ad367dfaebb","_type":"faq","answer":[{"_key":"c6f7bc793152","_type":"block","children":[{"_key":"32c08c1771600","_type":"span","marks":[],"text":"If you experience any kind of intrusive thought, it’s common to have a strong emotional reaction during the event and afterwards. "}],"markDefs":[],"style":"normal"},{"_key":"25c5dd2b5781","_type":"block","children":[{"_key":"9a67778ed288","_type":"span","marks":[],"text":"Callers to PANDA’s Helpline share with us that they feel afraid, upset, embarrassed, ashamed, guilty, and/or disgusted by the intrusive thoughts - wishing the thoughts never happened, and wondering why they do.\n\nDuring the perinatal period, intrusive thoughts often involve harm happening to babies (accidentally or on purpose).\n\nExpecting and new parents may feel concerned about what might happen if they share their thoughts and experiences with others. Having an intrusive thought about something happening to your baby does not mean you will act on it.\n\nCallers to the PANDA Helpline often confide in us that they worry other people will assume that if they’re thinking something, there’s some intent to act behind it, and this makes them a bad parent.\n\nThat’s simply untrue - because good parents have unwanted scary thoughts all the time.\n\nThere’s evidence that intrusive thoughts may serve a purpose during the transition to parenthood, and be part of the mental adjustment in becoming a protective parent.\n\nIt’s important that parents know that if they’re having these thoughts, they’re not alone. Most of all, expecting and new parents need care, support, and encouragement to talk about what they’re experiencing.\n\n"},{"_key":"223dfdf56198","_type":"span","marks":["strong"],"text":"\nBoth parents may be affected."},{"_key":"93570186797f","_type":"span","marks":[],"text":"\n\nUp to 90% of new mums and birth parents experience intrusive thoughts during pregnancy and the first year after birth. It’s common for dads and non-birthing partners to experience intrusive thoughts as well."}],"markDefs":[],"style":"normal"},{"_key":"9b4e76475716","_type":"block","children":[{"_key":"2157066d3da60","_type":"span","marks":[],"text":"Current research suggests 80 - 99% of people experience unwanted intrusive thoughts at some point in their lives. Intrusive thoughts are a universal human experience, and often a distressing one.\n\nYou may feel comforted to know that you’re not alone in having these thoughts, and that help is available. Support usually centres on learning to respond instead of automatically react to intrusive thoughts, by increasing distress tolerance and managing feelings in different ways. You can read more about that below.\n\n"},{"_key":"4f9aa34fd8af","_type":"span","marks":["strong"],"text":"Intrusive thoughts may affect your:"}],"markDefs":[],"style":"normal"},{"_key":"dfebaff60657","_type":"block","children":[{"_key":"dec97fe7edcc","_type":"span","marks":[],"text":"Sense of self and identity."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"e121e547a772","_type":"block","children":[{"_key":"771b35d735d2","_type":"span","marks":[],"text":"Confidence in your parenting ability."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"249062bf1085","_type":"block","children":[{"_key":"27b39402263c","_type":"span","marks":[],"text":"Enjoyment of the transition to parenthood."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8daf9f026919","_type":"block","children":[{"_key":"578ec77be141","_type":"span","marks":[],"text":"Relationship with yourself, your baby, and other loved ones."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"fba765d431d1","_type":"block","children":[{"_key":"71d966b40bdc","_type":"span","marks":[],"text":"Overall mental health and feelings of wellness and coping with daily life."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"f8e9c2fc1e4a","_type":"block","children":[{"_key":"a92705dd88b80","_type":"span","marks":[],"text":"Many expecting and new parents tell us they’re concerned that if they tell anyone else about the thoughts they’re having – like a family member, or GP – that they’ll be judged as a bad parent or person for having those types of thoughts. "}],"markDefs":[],"style":"normal"},{"_key":"765b78359b05","_type":"block","children":[{"_key":"adf0c6c80d1c","_type":"span","marks":[],"text":"Concerns about what may happen if you share your experience (for example, worries about being reported to child protection services) may stop people from reaching out for help, at a time when they need support the most."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"58cd893e9c1e","_type":"block","children":[{"_key":"5402e5bcc6a30","_type":"span","marks":[],"text":"Intrusive thoughts during pregnancy and early parenthood"}],"markDefs":[],"style":"normal"}]},{"_key":"76ec3e5a1778","_type":"faq","answer":[{"_key":"cd4677f7c302","_type":"block","children":[{"_key":"139995ea0b3d0","_type":"span","marks":[],"text":"Recent studies suggest almost all parents experience intrusive thoughts of something happening to their baby. For some, these thoughts are fleeting, but for others the thoughts occur with increasing frequency and intensity.\n\nStudies using magnetic resonance imaging (MRI) brain scans of new parents experiencing intrusive thoughts suggest the ‘protective parent’ part of the brain is activated when a parent is having an intrusive thought of harm happening to their baby – not the part of the brain the governs aggressive or violent behaviour.\n\nMany studies about intrusive thoughts suggest these thoughts do not increase the risk of that parent harming their child at all. Instead, the risk associated with intrusive thoughts is an increased likelihood of you experiencing mental health issues in response to the thoughts.\n\nThis is perhaps one of the most challenging aspects of managing intrusive thoughts as an expecting or new parent. Having catastrophic ‘what if’ thoughts of terrible things happening can create a huge amount of emotional distress and inner conflict."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"86e5b9a34fe6","_type":"block","children":[{"_key":"3af5925354f10","_type":"span","marks":[],"text":"Your mind in protective parent mode"}],"markDefs":[],"style":"normal"}]},{"_key":"c8b5de002d4b","_type":"faq","answer":[{"_key":"0ce5dee665eb","_type":"block","children":[{"_key":"5e8249d87729","_type":"span","marks":[],"text":"Many people expect the transition to parenthood to be a time of happiness and joy. If you’re experiencing unwanted intrusive thoughts, you may also feel a deep sense of loss and grief. "}],"markDefs":[],"style":"normal"},{"_key":"69e50bdb87f3","_type":"block","children":[{"_key":"113a18d2e266","_type":"span","marks":[],"text":"Intrusive thoughts can interfere with every aspect of life: your mental health and wellbeing, bond with your baby, other relationships, and daily function.\n\nHaving thoughts of yourself or someone else accidentally or intentionally hurting your baby may be at extreme odds with your urge to be a protective, caring parent.\n\nBecause intrusive thoughts take so many forms, what you are experiencing can feel incredibly specific, personal, and be hard to put into words.\n\nSeeking help early for intrusive thoughts can provide some relief from the relentlessness of trying to cope with the thoughts alone, and make space for more enjoyment of this special time of your life."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"ac38e3dbc0e3","_type":"block","children":[{"_key":"8e5d5e23cf5f0","_type":"span","marks":[],"text":"The hidden impact of intrusive thoughts"}],"markDefs":[],"style":"normal"}]},{"_key":"272eec40ea25","_type":"faq","answer":[{"_key":"28ac7efa8fd2","_type":"block","children":[{"_key":"caa74c893c39","_type":"span","marks":[],"text":"Intrusive thoughts may happen without warning, yet often they occur if you’re experiencing symptoms of other changes to your mental health, like anxiety and/or depression.\n\nIntrusive thoughts may be a sign or symptom of:"}],"markDefs":[],"style":"normal"},{"_key":"96bfa958c46e","_type":"block","children":[{"_key":"027e51b3f615","_type":"span","marks":[],"text":"Anxiety and depression"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"fb01da43ca4c","_type":"block","children":[{"_key":"6d8e45605562","_type":"span","marks":[],"text":"Obsessive Compulsive Disorder (OCD)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"b84b6d715cd2","_type":"block","children":[{"_key":"d21ab5e5382b","_type":"span","marks":[],"text":"Post-Traumatic Stress Disorder (PTSD)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"5c329eae860b","_type":"block","children":[{"_key":"b8b2b6960e04","_type":"span","marks":[],"text":"Postnatal psychosis"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6348b5c381ed","_type":"block","children":[{"_key":"47eb5af78f4d","_type":"span","marks":[],"text":"Perinatal loss experiences, including subsequent pregnancies and births"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"67becad4b22a","_type":"block","children":[{"_key":"1d9200ded203","_type":"span","marks":[],"text":"High risk pregnancies (e.g. a diagnosis of hyperemesis gravidarum or pre-eclampsia)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"337000e47192","_type":"block","children":[{"_key":"af799499a481","_type":"span","marks":[],"text":"Traumatic pregnancy and/or birth experiences"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"46734363b407","_type":"block","children":[{"_key":"205adddba6cc0","_type":"span","marks":[],"text":"Intrusive thoughts and perinatal mental health"}],"markDefs":[],"style":"normal"}]}],"title":"Understanding intrusive thoughts"},{"_key":"5bc46acdacef","_type":"quote","attribution":"Bec","quote":"THE FIRST WEEK MY SON WAS BORN I STRAIGHT AWAY HAD THOUGHTS OF NOT BEING GOOD ENOUGH TO BE HIS MUM. I HAD THOUGHTS I’D ACCIDENTALLY HURT HIM."},{"_key":"d3a9ce9ab88c","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"a15e2546c7d9","_type":"faq","answer":[{"_key":"5105b3d8fb61","_type":"block","children":[{"_key":"9f56c1a50dbe0","_type":"span","marks":[],"text":"It can hard to know where to turn when you’re in caught in a dark swirl of scary thoughts and trying to find your way out. "}],"markDefs":[],"style":"normal"},{"_key":"e1856b52042b","_type":"block","children":[{"_key":"2ee97815cf9e","_type":"span","marks":[],"text":"Hearing “Oh it’s fine, don’t stress about it - everybody has those thoughts!” may provide some comfort, or it may feel dismissive and invalidating when you’re trying to tell someone how deeply disturbed you feel by the thoughts.\n\nFinding the courage to reach out for help and hearing well-meaning reassurances from a loved one or healthcare provider may only provide temporary relief. Research suggests seeking reassurances can intensify the frequency of intrusive thoughts, and your emotional responses to them.\n\nAccessing support to learn how to manage your emotional response to the thoughts is the next step beyond the cycle of:\n\n"},{"_key":"50003d6c38f5","_type":"span","marks":["em"],"text":"Intrusive thought > Emotional distress > Seeking reassurance > Temporary relief from intrusive thoughts > Intrusive thought reoccurs, often with greater intensity and frequency."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"2e8b7f832362","_type":"block","children":[{"_key":"6d8726edf6dd0","_type":"span","marks":[],"text":"You deserve support: Find someone who really listens"}],"markDefs":[],"style":"normal"}]},{"_key":"0549f6c0fd0b","_type":"faq","answer":[{"_key":"ef7a52745a15","_type":"block","children":[{"_key":"b4450687f9a50","_type":"span","marks":[],"text":"The earlier you seek support to help manage any intrusive thoughts you’re experiencing, the sooner you can learn how to cope with them using evidence-based strategies.\n"}],"markDefs":[],"style":"normal"},{"_key":"1c7a74df8eae","_type":"block","children":[{"_key":"5a4d22ec1d8d","_type":"span","marks":["strong"],"text":"Counselling"},{"_key":"4cd7be2e4c12","_type":"span","marks":[],"text":"\nCounselling can help you to manage your mental and emotional responses to the thoughts. Having a chance to talk and start processing how you’re feeling can feel like a huge weight being lifted. Counselling may bring some comfort and relief, especially if intrusive thoughts have been affecting how you see yourself as a parent or impacting your relationship with your baby.\n"}],"markDefs":[],"style":"normal"},{"_key":"40a0e2cb8be4","_type":"block","children":[{"_key":"0f58fb70dc73","_type":"span","marks":["strong"],"text":"Learning new coping skills "},{"_key":"442b0d4c82d9","_type":"span","marks":[],"text":"\nCoping skills like anxiety and stress management may help reduce the frequency and intensity of intrusive thoughts over time. Feeling confident in your ability to manage your responses to intrusive thoughts can lessen the impact these thoughts have on your sense of self, daily function and wellbeing.\n\n"},{"_key":"4e90a0e4c617","_type":"span","marks":["strong"],"text":"Medication"},{"_key":"ef5d48f30cdc","_type":"span","marks":[],"text":"\nIf the intrusive thoughts are severely impacting your mental health and daily function, counselling may be also combined with medication to relieve some of the distress you’re feeling."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"f28a88325f63","_type":"block","children":[{"_key":"dacf6ca12a53","_type":"span","marks":[],"text":"Reach out for help early "}],"markDefs":[],"style":"normal"}]},{"_key":"67fd7a8f5ae9","_type":"faq","answer":[{"_key":"3f67a5e469c3","_type":"block","children":[{"_key":"5f11c3380ce70","_type":"span","marks":[],"text":"Sometimes intrusive thoughts may happen while you are feeling distressed, overwhelmed, angry or frustrated. "}],"markDefs":[],"style":"normal"},{"_key":"2d6f51f9a644","_type":"block","children":[{"_key":"bde925291002","_type":"span","marks":[],"text":"For example, these thoughts might happen if your baby has been cluster feeding or crying relentlessly, and you’ve been awake for hours trying to soothe them. Or you may be experiencing intrusive thoughts that are linked to past events, and finding it hard to parent your baby and/or other children in the present moment.\n\n“You’d never do anything like that!”, or “don’t worry, that would never happen” are common responses for people who share their intrusive thoughts with other people. These kinds of reassurances may actually increase feelings of frustration, isolation, shame or embarrassment, especially if you are seeking help and someone tells you not to stress about it.\n\nIf you are having a hard time trying to manage intense feelings or urges alongside intrusive thoughts, we encourage you to call PANDA or speak to a trusted healthcare provider as soon as possible.\n\nPANDA supports parents through every moment of pregnancy and parenting. We talk to parents every day about managing moments of frustration or feeling overwhelmed when parenting - with compassion, understanding and no judgement.\n\nIt’s important to remember that strong emotions are normal during the perinatal period. Learning how to manage and process those strong feelings without acting upon them is an important part of becoming a parent.\n\nIf you tell us you’re having intrusive thoughts and urges and feel unable to manage them by yourself, we’ll provide phone-based counselling support, and help you link in with community-based services too.\n\nYou might also like to check out PANDA’s "},{"_key":"c8394cf8b609","_type":"span","marks":["5815c1be11ac"],"text":"Parent and Baby Care Plan"},{"_key":"43bf82ab6334","_type":"span","marks":[],"text":" for ideas on how to cope with big feelings and thoughts while parenting."}],"markDefs":[{"_key":"5815c1be11ac","_type":"link","blank":true,"document":{"_ref":"9b76e69e-6f98-4dcc-afba-4d1c93912f37","_type":"reference"},"linkType":"internal"}],"style":"normal"}],"question":[{"_key":"dfed4851b8f0","_type":"block","children":[{"_key":"1a40d192563c0","_type":"span","marks":[],"text":"Seeking help when it all feels too much"}],"markDefs":[],"style":"normal"}]},{"_key":"a7dc8266b669","_type":"faq","answer":[{"_key":"a2ddf65afbab","_type":"block","children":[{"_key":"40f48c40e23b0","_type":"span","marks":[],"text":"There are many things you can do increase your tolerance of distress and manage strong emotional reactions to intrusive thoughts.\n\nThe most important thing is to remind yourself that what you’re experiencing is just a thought – it’s not an intent, an action or any kind of behaviour. Just an unwanted thought that will pass, like all the other thoughts you have.\n\nIt may help to explore new ways to respond to these thoughts instead of automatically reacting to them. There are effective strategies available to help you cope with unwanted intrusive thoughts, that may reduce their impact on your mental health, wellbeing and daily function.\n\nResearch suggests we think an average of 6,200 thoughts per day. Intrusive thoughts are just one of many thousands, but because they’re often distressing, we may pay them more attention, and find them harder to dismiss.\n\nIt may help to think of intrusive thoughts as your mind in ‘protective parent overdrive’, imagining worst case scenario events and situations. Intrusive thoughts are not a reflection of who you are as a person or parent.\n\nIf you don’t have anyone around to chat to about what’s happening, it can be helpful to draw some lines between the thought, your feelings, and behaviour:\n\n- Identify the thought as intrusive\n\n- Name how you’re feeling in response to the thought\n\n- Remind yourself that it’s simply a thought, it’s not a reality\n\n- Do a simple activity to relax, de-stress and focus on looking after yourself\n\n"},{"_key":"fc6e3f61dcb2","_type":"span","marks":["strong"],"text":"Here’s an example:"},{"_key":"551396459577","_type":"span","marks":[],"text":"\n\n“I’m having an intrusive thought right now. It’s just a thought, and the protective part of my brain is just trying to do its job to look after me and my baby. Lots of people have these thoughts. It’s not something I’d act on, it’s just a thought and it doesn’t reflect who I am, or my values, or my reality”.\n\n“I’m feeling (upset/worried/disturbed/sad/frustrated) and need a minute to look after myself. This moment will pass. My baby and I are safe and we’re okay”.\n\n“I’m going to have a few sips of water then (go outside for some fresh air/text a friend/call PANDA/do a grounding exercise).”\n\nBy naming the thought and your response to it each time, you may experience a gradual reduction in the intensity of feelings triggered by having an unwanted thought.\n\nThis process can also disrupt any thought spirals where you draw conclusions about the thought that increase the severity of your distress (“I must be a terrible person for thinking like this”, “What kind of parent has thoughts like that?”).\n\nMost parents have intrusive thoughts. When those thoughts don’t reflect who you are or your values, it’s important to find ways to let the thoughts pass through your mind without them affecting how you feel about yourself.\n\nIf the intrusive thoughts persist and you feel unable to cope with them by yourself, please talk to someone so you’re not managing everything alone."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"64d7590a73c3","_type":"block","children":[{"_key":"503497d601700","_type":"span","marks":[],"text":"Looking after yourself"}],"markDefs":[],"style":"normal"}]}],"title":"Finding the right support"},{"_key":"ec58d2f0341b","_type":"helpLine","field":"content"},{"_key":"77337f18e630","_type":"articleCollection","eyebrow":"Articles","population":"select","posts":[{"_key":"494351fdc187","_ref":"310776fc-166b-416c-8958-8fbbf1b695b2","_type":"reference"},{"_key":"5b9884bce4a6","_ref":"27aade6a-2af0-427f-955c-6aa7aaf973eb","_type":"reference"},{"_key":"ad41d8c0c151","_ref":"09a8636c-b6c5-4b7d-ac91-a3c362fe67e1","_type":"reference"}],"title":"Related articles"}],"seo":{"_type":"seo","metaDescription":"Lot's of new and expecting parents experiencing unwanted intrusive thoughts, but people don't often talk about it.","metaTitle":"Intrusive thoughts during the transition to parenthood","socialImage":{"_type":"image","asset":{"_ref":"image-19b6009b1ae1269341613086a21fbb3aecbc21ba-1200x630-png","_type":"reference"}}},"showFeedbackForm":true,"sidebarPosts":[{"_key":"849f3009646f","_ref":"ad8ad7f7-b708-4b62-8aa6-d26e12b8786b","_type":"reference"},{"_key":"6353ef3d34c1","_ref":"9b76e69e-6f98-4dcc-afba-4d1c93912f37","_type":"reference"}],"sidebarTitle":"Helpful information","slug":{"_type":"slug","current":"intrusive-thoughts"},"tags":[{"_key":"36e122f94dda","_ref":"86acc926-5328-468e-8bdd-8292f51fa04e","_type":"reference"}],"title":"Intrusive thoughts during the transition to parenthood","id":"-20b97f79-8c35-5f8d-8493-c5c78f447e67","children":[],"internal":{"type":"SanityArticle","contentDigest":"9ede36c484ef8363a0cc08982a263466","owner":"gatsby-source-sanity","counter":108},"parent":null},"linkType":"internal"},{"_key":"a9ee36231afa","_type":"link","blank":true,"document":{"_id":"fea97186-dda1-4111-b7dc-a7bf8408f790","_type":"article","_rev":"dpQ2IysUm09sCEUZjT1I0N","_createdAt":"2022-02-14T08:38:05Z","_updatedAt":"2023-12-18T00:10:37Z","categories":[{"_key":"dfe19e5f0883","_ref":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"reference"}],"category":{"_ref":"-9446b37b-ec7b-5141-8ec5-d2a370b76d8c","_type":"reference"},"content":[{"_key":"9167aae3bdde","_type":"block","children":[{"_key":"5a563f51d0880","_type":"span","marks":[],"text":"While many people think of family as comprising a mum, dad and kids, this doesn’t necessarily reflect the modern family. Families are increasingly blended due to separation and new relationships. Many families include same-sex couples, sole parents and extended family members like grandparents as primary carers. There are also families created via IVF, surrogacy, adoption and foster care."}],"markDefs":[],"style":"normal"},{"_key":"050c7417c157","_type":"quote","attribution":"Australian Institute of Family Studies, 2023","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."},{"_key":"138a49789b7f","_type":"block","children":[{"_key":"1746a6b19b4c","_type":"span","marks":[],"text":"Read about Australian's views on what makes a family in the "},{"_key":"9d1268f941ac","_type":"span","marks":["b3336127c07b"],"text":"Australian Institute of Family Studies report."}],"markDefs":[{"_key":"b3336127c07b","_type":"link","blank":true,"linkType":"external","url":"https://aifs.gov.au/research/research-reports/what-is-family"}],"style":"normal"},{"_key":"ca95474cea13","_type":"block","children":[{"_key":"9e8242bca5d8","_type":"span","marks":[],"text":"Expecting and new parents in Australia come from all types of family units, and all cultures. Any person from any type of family can experience perinatal mental health challenges."}],"markDefs":[],"style":"normal"},{"_key":"1cbd10546093","_type":"block","children":[{"_key":"3d92e817b11a","_type":"span","marks":[],"text":"Expecting parents are especially vulnerable to experiencing perinatal mental health challenges if there are significant changes occurring in their family, including their extended family. "}],"markDefs":[],"style":"normal"},{"_key":"5b8618aa21d4","_type":"block","children":[{"_key":"ef2438ded243","_type":"span","marks":[],"text":"Some of the family-related factors that can impact your emotional and mental health while pregnant and during the postnatal period include:"}],"markDefs":[],"style":"normal"},{"_key":"25b62b013c1d","_type":"block","children":[{"_key":"a6fef245a2060","_type":"span","marks":[],"text":"Your parents are absent (emotionally or physically absent, or passed away)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"cfedd4778ffb","_type":"block","children":[{"_key":"b7b69af8a03a0","_type":"span","marks":[],"text":"Difficult relationship with your own parents"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"0688483b379d","_type":"block","children":[{"_key":"ccb4e9bb04c50","_type":"span","marks":[],"text":"A family history of trauma or abuse"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"2416c7b4386f","_type":"block","children":[{"_key":"95710cbbad7c0","_type":"span","marks":[],"text":"Lack of support from the extended family"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"b91f5ed608f3","_type":"block","children":[{"_key":"2fc3b0dcfef30","_type":"span","marks":[],"text":"Family members attempting to influence parenting or lifestyle choices"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"5443a57d2e52","_type":"block","children":[{"_key":"8ca5ee4866e40","_type":"span","marks":[],"text":"Differences or conflict within the extended family"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"620b23607c8b","_type":"block","children":[{"_key":"c48a9493db860","_type":"span","marks":[],"text":"Traumatic family separation (for example, your parents divorced)"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"4041d1b775d3","_type":"block","children":[{"_key":"7355193c43280","_type":"span","marks":[],"text":"Unclear boundaries and expectations with family unit"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"datePublished":"2022-02-14","header":{"_type":"pageHeader","background":{"title":"orange60","value":"#FFA688"},"headline":"Defining what family means to you ","image":{"_type":"imageWithAlt","asset":{"_ref":"image-e1845c905ff61f93a730946320c53d2520491a61-5001x5001-png","_type":"reference"}},"text":[{"_key":"e544076c96cb","_type":"block","children":[{"_key":"67d9c90ff12e0","_type":"span","marks":[],"text":"Having a child is a time of huge change. For many people this includes considering the type of family they hope to create, as well as reflecting on their own family relationships."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"9f10ac1cd9bc","_type":"freeText","background":{"title":"beige100","value":"#EDE8E4"},"text":[{"_key":"46418186b142","_type":"block","children":[{"_key":"269ac93ebf210","_type":"span","marks":[],"text":"Your family’s impact on your wellbeing as a parent"}],"markDefs":[],"style":"h4"},{"_key":"13934806b5c2","_type":"block","children":[{"_key":"13d0d84fc1910","_type":"span","marks":[],"text":"Becoming a parent cancause you to reflect on your own upbringing. For some this can provide insight and clarity about the type of family you want to create, but for others this time of reflection can be painful and unexpected. Reflecting on how you were parented, and what type of family experience you had as a child, can be an opportunity for you to actively decide the type of parent you want to be for your own children."}],"markDefs":[],"style":"normal"},{"_key":"1a3d240eb7dc","_type":"block","children":[{"_key":"c8b3ab2188b3","_type":"span","marks":[],"text":"Some people experienced family conflict and separation, or trauma, neglect and abuse as a child, and these memories can resurface as you start your own transition to parenthood. There may also be events that have happened in your life that you didn’t recognise at the time as being traumatic, but on reflection you feel differently about once you have children. "}],"markDefs":[],"style":"normal"},{"_key":"c35a05d16e19","_type":"block","children":[{"_key":"04c48b5cd98e","_type":"span","marks":[],"text":"Some people find the processes of pregnancy and birth triggering if there’s a history of physical or sexual abuse, and some people find the sound of a baby crying confronting if they grew up in a family with verbal abuse and yelling."}],"markDefs":[],"style":"normal"},{"_key":"337861c40782","_type":"block","children":[{"_key":"4784339972f9","_type":"span","marks":[],"text":"These types of challenges are more common than you think, they are just difficult to talk about and mayleave you feeling overwhelmed, and in a lonely space of shame and self-doubt as a parent."}],"markDefs":[],"style":"normal"},{"_key":"f4248565ec4b","_type":"block","children":[{"_key":"906b8a13fa39","_type":"span","marks":[],"text":"Building the type of life you want for your children and being the parent you wish you had can be difficult, ongoing work. Yet it’s also rewarding, because you’re able to choose to parent in a way that’s aligned with your own values and beliefs about what makes a healthy family unit. With time, self-compassion and good support, you can disrupt the cycle of family trauma for your own children."}],"markDefs":[],"style":"normal"},{"_key":"24a2aa5de988","_type":"block","children":[{"_key":"f82a7b231b47","_type":"span","marks":[],"text":"If you are finding yourself reflecting on your own childhood trauma and need help processing these experiences,specialist childhood trauma counselling services like Blue Knot are available, and you can also call PANDA at any time if you want to talk through thoughts and feelings that are coming up for you."}],"markDefs":[],"style":"normal"},{"_key":"62c888e0d3d6","_type":"button","link":{"_type":"link","blank":true,"linkType":"external","url":"https://blueknot.org.au/"},"style":"arrow","text":"Blue Knot Foundation"}]},{"_key":"e68751f43af5","_type":"textImage","background":{"title":"brightTeal40","value":"#C3EDEA"},"contentOrder":"textFirst","headline":"Building your own family","image":{"_type":"imageWithCaption","asset":{"_ref":"image-0e85d93ad74d80ac6fb263e3c42b68467c2fc458-2500x2000-jpg","_type":"reference"}},"text":[{"_key":"99ed18a6b36c","_type":"block","children":[{"_key":"4f29d1f7f7280","_type":"span","marks":[],"text":"Family can be whatever you choose. Many people don’t have a mum that will drop everything to help with your kids, or a network of in-laws and extended family to share the emotional and physical help with the emotional and practical duties of parenting. "}],"markDefs":[],"style":"normal"},{"_key":"9bb5aded2f70","_type":"block","children":[{"_key":"8be99383c959","_type":"span","marks":[],"text":"Or, you might have family members who don’t respect the boundaries you put around yourself by showing up unannounced, criticising your parenting or offering unsolicited advice."}],"markDefs":[],"style":"normal"},{"_key":"b3c686480c2f","_type":"block","children":[{"_key":"420b18c8fba8","_type":"span","marks":[],"text":"Becoming a parent yourself, and deciding the type of parent you want to be for your kids, is an opportunity to re-define what family means for you. It means creating a physical environment and emotional space that feels safe for you and your children."}],"markDefs":[],"style":"normal"}]},{"_key":"c90a66cbe888","_type":"freeText","text":[{"_key":"9001847d8f5e","_type":"block","children":[{"_key":"f2423f9591f40","_type":"span","marks":[],"text":"Setting boundaries for your family"}],"markDefs":[],"style":"h4"},{"_key":"9896761bce72","_type":"block","children":[{"_key":"01a9456ee3e40","_type":"span","marks":[],"text":"Boundaries are critical to protect your personal space and emotional health. If you feel like you aren’t being heard, are worried about speaking up or trying to “keep the peace” and not upset anyone, this is a sign that you need to establish clear, healthy boundaries. In the pregnancy and postnatal context, your boundaries might include:"}],"markDefs":[],"style":"normal"},{"_key":"e931d21db623","_type":"block","children":[{"_key":"455bf8d6225c0","_type":"span","marks":[],"text":"Being clear about who you want, and don’t want, at your medical appointments, scans, and at the birth"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1146b763e028","_type":"block","children":[{"_key":"aa5adbce3d4a0","_type":"span","marks":[],"text":"Setting expectations around when your family is able to visit"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8de7eb251a22","_type":"block","children":[{"_key":"141bbf71d10a0","_type":"span","marks":[],"text":"Letting your family know that this is your family and while you respect their experience and opinions, you will do things in the way that feels right for you."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"eeb6e13c8520","_type":"block","children":[{"_key":"1671f3eb9ae50","_type":"span","marks":[],"text":"If you need help and support, PANDA is here to help. We can provide information, resources and referrals to assist you."}],"markDefs":[],"style":"normal"}]}],"relatedArticles":[{"_key":"c78940853de5","_ref":"9bd8e1d8-20fc-4126-8892-d68606259ac0","_type":"reference"},{"_key":"25e9f9640041","_ref":"50f65345-d46c-4cda-a886-b7bcc3567248","_type":"reference"},{"_key":"e2c8316f81cf","_ref":"3e9170da-2e0e-427f-a832-e5b31624df14","_type":"reference"}],"seo":{"_type":"seo","metaDescription":"While many people think of family as comprising a mum, dad and kids, this doesn’t necessarily reflect the modern family. 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","id":"-3a94670b-f03a-56cb-b58a-02898b154d1b","children":[],"internal":{"type":"SanityArticle","contentDigest":"4f98a817396661c6648a19edad32a242","owner":"gatsby-source-sanity","counter":71},"parent":null},"linkType":"internal"}],"style":"normal"}]}]},{"_key":"2a851d8485ee","_type":"freeText","include":null,"eyebrow":"Dad's, carers and support people","text":[{"_key":"dada5988382b","_type":"block","children":[{"_key":"ecf20c23d7f10","_type":"span","marks":[],"text":"PANDA is working to correct the misconception that the perinatal period is only about mums and bubs.\n"}],"markDefs":[],"style":"h4"},{"_key":"dc4b5e7e1af5","_type":"block","children":[{"_key":"6ff4d71821e20","_type":"span","marks":[],"text":"Current research shows that while 1 in 10 dads experience perinatal anxiety or depression, more than 60% of Australians are unaware that dads can be impacted by perinatal mental health issues."}],"markDefs":[],"style":"normal"},{"_key":"dbe9f44d76dd","_type":"block","children":[{"_key":"fc01490f7695","_type":"span","marks":[],"text":"During this year’s "},{"_key":"77a0cadd24f2","_type":"span","marks":["122745af6dd2"],"text":"Men’s Health Week 2022"},{"_key":"c872e95a9940","_type":"span","marks":[],"text":" (June 13 -19), PANDA launched a campaign to educate Australians about men’s perinatal mental health and let the community know PANDA is here for dads too."}],"markDefs":[{"_key":"122745af6dd2","_type":"link","blank":true,"document":{"_id":"2f7e5919-f6d0-4382-904d-3be6e8e402ff","_type":"page","_rev":"64eHoMaq8tljPjCkcX1fGF","_createdAt":"2022-01-14T00:38:33Z","_updatedAt":"2022-10-04T22:42:04Z","datePublished":"2022-01-15","header":{"_type":"pageHeader","background":{"title":"teal100","value":"#236D6D"},"headline":"Support for expecting dads","image":{"_type":"imageWithAlt","asset":{"_ref":"image-380bb32098d789856a2ef49d545b879f29d56fb9-2400x1600-jpg","_type":"reference"},"crop":{"_type":"sanity.imageCrop","bottom":0,"left":0,"right":0,"top":0},"hotspot":{"_type":"sanity.imageHotspot","height":0.6554773952034225,"width":0.5445205479452043,"x":0.553082191780821,"y":0.5128553210744992}},"text":[{"_key":"8846cc8d0412","_type":"block","children":[{"_key":"c7ec9cd8173c","_type":"span","marks":[],"text":"New parenthood can be an exciting and challenging time for all parents."}],"markDefs":[],"style":"normal"}]},"introduction":{"_type":"pageIntro","headline":"It’s important to know that dads can be affected by postnatal anxiety and/or depression too. We’re here to help.","text":[{"_key":"98deed1be314","_type":"block","children":[{"_key":"3c4f51652d7b0","_type":"span","marks":[],"text":"Up to 1 in 10 new dads experience postnatal anxiety and/or depression. Mental health concerns can affect your enjoyment of being a new dad, your bond with your baby and your ability to function in daily life."}],"markDefs":[],"style":"normal"},{"_key":"3af514b17b00","_type":"block","children":[{"_key":"08732d346ee20","_type":"span","marks":[],"text":"Reaching out for help or seeking treatment or advice from a health professional can help you adjust to the changes of parenthood and really enjoy life with your new baby.\n\nOn this page you’ll find information, articles and stories to help you look after yourself."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"9035d6d40540","_type":"signsSymptoms","eyebrow":"Signs & Symptoms","image":{"_type":"imageWithCaption","asset":{"_ref":"image-6025e60e9b2d68e4edaa5eb836e43f69a53eaad5-1210x1210-png","_type":"reference"}},"include":true,"introduction":[{"_key":"f93dea5d9157","_type":"block","children":[{"_key":"66fbc75ea5960","_type":"span","marks":[],"text":"Symptoms of anxiety and depression look different for everyone. 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None of these things had been talked about in antenatal classes."}],"markDefs":[],"style":"normal"},{"_key":"acaaec5120d7","_type":"block","children":[{"_key":"49566ec170de0","_type":"span","marks":[],"text":"Hindsight is a wonderful thing, but at the time all I knew was that there was something wrong about how I was feeling within the first couple of months after our first child. I felt ashamed."}],"markDefs":[],"style":"normal"},{"_key":"e116301cc83a","_type":"quote","quote":"All I knew was that there was something wrong about how I was feeling within the first couple of months after our first child. I felt ashamed."},{"_key":"e8a0e0a962c9","_type":"block","children":[{"_key":"7196dc77931d0","_type":"span","marks":[],"text":"Looking back, I really withdrew into myself and didn’t feel like socialising. I withdrew from colleagues at work and my friends. I was in a constant state of worry. 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