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More than 30 years on, PANDA has a large integrated workforce of paid and volunteer professionals working together to support new and expecting parents and deliver perinatal mental health support."}],"markDefs":[],"style":"normal"}],"datePublished":"2022-02-14","header":{"_type":"pageHeader","background":{"title":"brightTeal20","value":"#E1F9F7"},"headline":"Peer support volunteers","image":{"_type":"imageWithAlt","alt":"mum outside holding her baby","asset":{"_ref":"image-de18bc564cab5dbd9c3772a3642b0ec1fd053f01-5472x3648-jpg","_type":"reference"}},"text":[{"_key":"4d7a332b8e10","_type":"block","children":[{"_key":"bd89e1e3bc81","_type":"span","marks":[],"text":"Volunteer to deliver mental health support to expecting and new parents "}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"8e7a824d433b","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"ee0850bdcc21","_type":"faq","answer":[{"_key":"ae4f2f3fd99d","_type":"block","children":[{"_key":"e6c55686cce7","_type":"span","marks":[],"text":"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. As valued members of PANDA’s National Perinatal Anxiety and Depression Helpline team, Peer Support Volunteers provide a unique service that complements clinical support and works closely alongside PANDA’s clinical teams."}],"markDefs":[],"style":"normal"},{"_key":"88035465eb3e","_type":"block","children":[{"_key":"315ff0ffd1fe","_type":"span","marks":[],"text":"We ask that Peer Support Volunteers attend one four-hour shift per week for a minimum of 18 months. To allow PANDA to continue providing much-needed and reliable peer support to the community, we require all prospective applicants to carefully consider their capacity to commit to this."}],"markDefs":[],"style":"normal"},{"_key":"275a7669f7c1","_type":"block","children":[{"_key":"f1f757fba49f","_type":"span","marks":[],"text":"PANDA’s Peer Support Program receives great interest and places within the program are in high demand."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"2d5fa59f1831","_type":"block","children":[{"_key":"c6d1659cc18c","_type":"span","marks":[],"text":"What's involved? "}],"markDefs":[],"style":"normal"}]},{"_key":"b4a1ad0803ad","_type":"faq","answer":[{"_key":"90e00990ca70","_type":"block","children":[{"_key":"13e6fcbdeded0","_type":"span","marks":[],"text":"PANDA is highly invested in training and support of Peer Support Volunteers. Recruits to the volunteer team are supported through a comprehensive training program comprising of online learning, group sessions and observation opportunities. While significant personal lived experience is the core requirement of becoming a Peer Support Volunteer, training provides a forum to learn and refine skills, knowledge and experience in the effective use of peer support."}],"markDefs":[],"style":"normal"},{"_key":"7c3829ac60ef","_type":"block","children":[{"_key":"5f9e92925b730","_type":"span","marks":[],"text":"PANDA’s peer support training program is continually evolving to align with best practice peer support, recovery and volunteer involvement frameworks. Multiple intakes across the year and a variety of training programs, allow PANDA’s robust peer program to grow in response to the needs of the community."}],"markDefs":[],"style":"normal"},{"_key":"386bce390e4c","_type":"block","children":[{"_key":"33515af9a78f0","_type":"span","marks":[],"text":"On successful completion of training, volunteers are supported with ongoing supervision, and opportunities for reflective practice, skill development and professional development."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"f24dbd2e98ae","_type":"block","children":[{"_key":"3a9c971d14d2","_type":"span","marks":[],"text":"What does training involve? "}],"markDefs":[],"style":"normal"}]},{"_key":"87d388aef3ea","_type":"faq","answer":[{"_key":"b90ef06122fb","_type":"block","children":[{"_key":"eb4fc2acc17b0","_type":"span","marks":[],"text":"Peer Support Volunteers have had life changing challenges and experiences during the perinatal period. Peer Support Volunteers draw on these experiences to support new and expectant parents who are also experiencing challenges during the transition to parenthood."}],"markDefs":[],"style":"normal"},{"_key":"226fba8d54ab","_type":"block","children":[{"_key":"70f2735ae0c90","_type":"span","marks":[],"text":"Equity and diversity are integral to PANDA and we are continually working towards building a diverse workforce that represents and supports the community we serve. We strongly encourage and support applications from people of culturally and linguistically diverse backgrounds, people of Aboriginal and Torres Strait Islander descent, dads, young parents, people with disabilities, people who identify as LGBTIQ, non-birth parents, and people in rural and remote communities."}],"markDefs":[],"style":"normal"},{"_key":"13c568085ff1","_type":"block","children":[{"_key":"b01ed398d5b00","_type":"span","marks":[],"text":"PANDA has a hybrid workforce with options to work from our office in North Fitzroy in Melbourne or remotely via online platforms. As a result of our hybrid workforce we can accept applicants from across Australia."}],"markDefs":[],"style":"normal"},{"_key":"db891f6f8bbd","_type":"block","children":[{"_key":"e9b2df55a07c0","_type":"span","marks":[],"text":"In addition to significant lived experience, PANDA requires volunteers to:"}],"markDefs":[],"style":"normal"},{"_key":"e9d20a8cff7c","_type":"block","children":[{"_key":"bd348f75f4f10","_type":"span","marks":[],"text":"Demonstrate hope and model principles and characteristics of recovery"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"60c3ffb04865","_type":"block","children":[{"_key":"08610c1b726e0","_type":"span","marks":[],"text":"Bring a strong commitment to supporting the community"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6c00b653729c","_type":"block","children":[{"_key":"cf45ce3150140","_type":"span","marks":[],"text":"Undertake a police check and hold a current Working with Children Check"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"304f760dbbbf","_type":"block","children":[{"_key":"b1c352fdb2a50","_type":"span","marks":[],"text":"PANDA Peer Support Volunteers do not provide specialist bereavement support. For parents who have experienced bereavement and are seeking opportunities to volunteer with a focus on these experiences, we recommend considering volunteer options with specialised helplines such as SANDS and Red Nose Foundation."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"ed86e4f2fdb1","_type":"block","children":[{"_key":"08533ef81fbd","_type":"span","marks":[],"text":"Who can volunteer? "}],"markDefs":[],"style":"normal"}]}],"title":"Become a Peer Support Volunteer"},{"_key":"8a09bcf6fcbe","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"734c74090e7e","_type":"faq","answer":[{"_key":"312520f942db","_type":"block","children":[{"_key":"7794ece8d4660","_type":"span","marks":[],"text":"Every person’s recovery journey is different. Whatever your experience has been, to volunteer with PANDA, it is crucial that you are sufficiently recovered so that you can volunteer safely."}],"markDefs":[],"style":"normal"},{"_key":"9970a2b11b6a","_type":"block","children":[{"_key":"d93ba4ce64330","_type":"span","marks":[],"text":"Being a Peer Support Volunteer will involve listening to people describe confronting and distressing experiences and feelings. Good support and debriefing is always available, but resilience and ‘robustness’ is essential in order to do this work."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"2b20c175bdb5","_type":"block","children":[{"_key":"da2ff8977091","_type":"span","marks":[],"text":"Recovery and resilience"}],"markDefs":[],"style":"normal"}]},{"_key":"95a6e6f4064d","_type":"faq","answer":[{"_key":"fc7b3fd2ffdc","_type":"block","children":[{"_key":"63290ee2c6e50","_type":"span","marks":[],"text":"Everyone needs good support, whether from family, friends or health professionals. At PANDA, we talk a lot about the importance of self-care and seeking support when needed. This is crucial for our staff and volunteers, as well as for those seeking support via the National Helpline."}],"markDefs":[],"style":"normal"},{"_key":"e4955f4a3244","_type":"block","children":[{"_key":"ec5585a77acd0","_type":"span","marks":[],"text":"Some people continue to experience episodes of anxiety, depression or other difficulties well after recovering from their perinatal experiences. If this is the case for you, it does not preclude you from volunteering with PANDA. However, it makes it particularly important that you have strong ongoing support networks and resources, andthat you areable to seek support from them as needed."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"64b2f0cf338d","_type":"block","children":[{"_key":"210d59e768ed0","_type":"span","marks":[],"text":"Having good supports around you"}],"markDefs":[],"style":"normal"}]},{"_key":"41dd71e5b97a","_type":"faq","answer":[{"_key":"cd9e08b76534","_type":"block","children":[{"_key":"16d363cf1fa30","_type":"span","marks":[],"text":"If you are interested in applying to volunteer with PANDA, the first step is to consider your readiness and to discuss it with your family, friends or other supports. Here are some questions it is worthwhile exploring:"}],"markDefs":[],"style":"normal"},{"_key":"a2dde3dc0a58","_type":"block","children":[{"_key":"8d8483e00dbc0","_type":"span","marks":[],"text":"Do you still have a strong need or desire to talk about your own experience of perinatal depression/anxiety or other challenges?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"9713f5772df0","_type":"block","children":[{"_key":"ee4f67ba4b670","_type":"span","marks":[],"text":"Does your passion to help others feel more important/bigger than your own personal experience?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"bd9ecc4cb676","_type":"block","children":[{"_key":"657ca957b7150","_type":"span","marks":[],"text":"Is your main purpose to help people in the community and increase awareness of perinatal depression and anxiety and other challenges in the perinatal period?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"93b878fd3e3f","_type":"block","children":[{"_key":"55d0c6ae89110","_type":"span","marks":[],"text":"Can you listen to other people’s stories and not find yourself relating to your own experience constantly?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"fa7bb33a42c4","_type":"block","children":[{"_key":"e78ed54f3c0c0","_type":"span","marks":[],"text":"Do you find yourself thinking, ‘if only’, ‘what if I’d..’ ? Is your own experience still in the here and now, and not in the past?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"abc345453090","_type":"block","children":[{"_key":"6b9b36c345260","_type":"span","marks":[],"text":"Do you now view your own experience as more positive than negative?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"c96e8cac373d","_type":"block","children":[{"_key":"d3ac41b48bca0","_type":"span","marks":[],"text":"These questions may help you think about whether now is the right time for you to volunteer at PANDA."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"72f7bd5f3b15","_type":"block","children":[{"_key":"c126cb5e42ab","_type":"span","marks":[],"text":"Questions to ask yourself"}],"markDefs":[],"style":"normal"}]}],"title":"Are you ready? 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There are lots of different ways to host a fundraising event, from hosting get-together with friends/family/parent groups/work colleagues, organising a marathon, walkathon or pram walk, or even host a movie night at your local cinema."}],"markDefs":[],"style":"normal"},{"_key":"54c456798808","_type":"block","children":[{"_key":"fd645c8f32aa0","_type":"span","marks":[],"text":"Research and development"}],"markDefs":[],"style":"h5"},{"_key":"10ab20d48464","_type":"block","children":[{"_key":"d1402c4b8b1e0","_type":"span","marks":[],"text":"PANDA partners with other perinatal and mental health services, and researchers. We are committed to sharing our knowledge about the lived experience and contributing to the evidence. 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Read "},{"_key":"506ab5b478f6","_type":"span","marks":["dd26361a81b7"],"text":"Chris"},{"_key":"a38ff8e0bb06","_type":"span","marks":[],"text":" and "},{"_key":"e2227cf129fc","_type":"span","marks":["ca347a15c635"],"text":"Kath's "},{"_key":"2c954da89e1b","_type":"span","marks":[],"text":"stories."}],"level":1,"listItem":"bullet","markDefs":[{"_key":"dd26361a81b7","_type":"link","blank":true,"document":{"_id":"a9657436-2179-43e0-bbe4-758cf8e0ddf8","_type":"story","_rev":"dpQ2IysUm09sCEUZjT2Mfv","_createdAt":"2023-06-14T09:29:27Z","_updatedAt":"2023-12-18T01:15:34Z","categories":[{"_key":"da617a08ae5d","_ref":"f72ed5fd-4128-46cf-b3ca-bdf1ed7b9837","_type":"reference"},{"_key":"52e400491099","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"}],"content":[{"_key":"870cf37438ac","_type":"block","children":[{"_key":"9bca6cc099570","_type":"span","marks":[],"text":"I’m Chris. I’m 47 now, but I was 42 when my partner Suzi and I had our son Oscar. We’re both registered nurses, and our family lives in regional Victoria."}],"markDefs":[],"style":"normal"},{"_key":"7dabac5d2d7f","_type":"block","children":[{"_key":"b4e95d468d2d0","_type":"span","marks":[],"text":"We’d been together a year when we found out that Suz was pregnant. It was such a shock. Suzi didn’t think she was able to get pregnant, after multiple rounds of unsuccessful IVF with a previous partner. To be honest, I never really wanted to be a parent. Probably because of my own parents, my own upbringing. It was just never on the cards for me, and we both thought that ship had sailed for different reasons."}],"markDefs":[],"style":"normal"},{"_key":"a9ee78707414","_type":"block","children":[{"_key":"391a3b82ce870","_type":"span","marks":[],"text":"But then we had Oscar. There’s a new sense of purpose when you become a parent, it broadens your scope. It’s such deep, deep love. Even though it was something I never thought I wanted, I now don't know what I would have done without Oscar, and without my partner – they’ve changed my life."}],"markDefs":[],"style":"normal"},{"_key":"952a361cf52f","_type":"block","children":[{"_key":"73bd41e715a2","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"ede5e8f1331e","_type":"block","children":[{"_key":"92be9059b1860","_type":"span","marks":[],"text":"My Dad was diagnosed with brain cancer in January 2018, then in April I found out that we were pregnant. Dealing with dad dying and the fact we were about to have a baby was one of the hardest things I've ever had to go through. Dad died in September, then Oscar was born two months later. I didn’t cope well with the situation, but I did the best I could with the tools I had at the time."}],"markDefs":[],"style":"normal"},{"_key":"84e1bc0d318d","_type":"block","children":[{"_key":"5028aca9952a0","_type":"span","marks":[],"text":"There was something special about visiting Dad with Suz - this beautiful, glowing pregnant woman, full of new life, her presence in this space of someone dying."}],"markDefs":[],"style":"normal"},{"_key":"5d1dfaa357c4","_type":"block","children":[{"_key":"d72cdc929a170","_type":"span","marks":[],"text":"Managing mental health as a couple"}],"markDefs":[],"style":"h4"},{"_key":"4e81943f8350","_type":"block","children":[{"_key":"42ff833916d60","_type":"span","marks":[],"text":"When Suz became pregnant and when Dad got sick, that strengthened our relationship. Going into it Suz and I both had a history of mental health issues. We received great mental health support all the way through pregnancy and after the birth because our care team knew about it."}],"markDefs":[],"style":"normal"},{"_key":"072bb8bba823","_type":"block","children":[{"_key":"2705207c8bee0","_type":"span","marks":[],"text":"My mum died by suicide when I was little. I knew she’d died, but only found out the rest when I was a teenager. Because that was part of my story, it was on my radar. Going into the perinatal period knowing that suicide was part of the landscape, as horrible as it is,it gave me more awareness."}],"markDefs":[],"style":"normal"},{"_key":"14a1284dd8df","_type":"block","children":[{"_key":"7fec07711a7b0","_type":"span","marks":[],"text":"We had pre-emptive conversations. We had our toolkit, based on how we’d each managed our mental health up until that point. It felt reassuring to know that if this or that happens, we’ve got a bit of a plan."}],"markDefs":[],"style":"normal"},{"_key":"e312931df04a","_type":"block","children":[{"_key":"50ea9e8590fd0","_type":"span","marks":[],"text":"Self-care for dads"}],"markDefs":[],"style":"h4"},{"_key":"a3cc52ad4d91","_type":"block","children":[{"_key":"49e50915876b0","_type":"span","marks":[],"text":"I've focused more on addressing my mental health issues since Oscar has come along. It’s such a positive - I’m doing things with him in mind now, to be the best sort of role model, and dad, and friend that I can be."}],"markDefs":[],"style":"normal"},{"_key":"052ab31b6914","_type":"block","children":[{"_key":"e6f41ca4de6b0","_type":"span","marks":[],"text":"I haven't always done the best job of looking after myself. In the early stages I would drink, but that was absolutely not helpful. Looking back, I feel like that was actually quite selfish. Everyone needs a release and drinking a few beers was like a reward, thinking my partner would be fine looking after bub."}],"markDefs":[],"style":"normal"},{"_key":"1f0806815988","_type":"block","children":[{"_key":"e327616616230","_type":"span","marks":[],"text":"It’s not just the time you spend drinking though. It’s also the way you pull up in the morning, needing time to recover. You have impaired judgement as soon as you’ve consumed alcohol, so that puts extra stress on your partner too, even if they don’t say anything about it."}],"markDefs":[],"style":"normal"},{"_key":"0aad9b03dd4f","_type":"block","children":[{"_key":"5bcfa272a2370","_type":"span","marks":[],"text":"It wasn't the best way to manage, and I wish I hadn’t done it. If I could change something, it would be that. I just needed to find different ways to have a release."}],"markDefs":[],"style":"normal"},{"_key":"dbc6767905ac","_type":"block","children":[{"_key":"e0d4dc003bae0","_type":"span","marks":[],"text":"Time to look after yourself is important, and it takes some organising and negotiation. You’ve got to take it in turns with that kind of thing. Especially in that early stage when looking after a baby is a constant thing, a 24/7 job."}],"markDefs":[],"style":"normal"},{"_key":"ba0ac7bcd120","_type":"block","children":[{"_key":"e37d9628d02a0","_type":"span","marks":[],"text":"It’s saying “I’m gonna take some time now, for myself.” Even if that's taking the dog for a walk for half an hour, or just having a nap when you need it."}],"markDefs":[],"style":"normal"},{"_key":"1ee9a21491aa","_type":"block","children":[{"_key":"2fb37346add50","_type":"span","marks":[],"text":"Time away, quiet time to allow yourself to think and reflect. 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I have a wonderful partner and two children."}],"markDefs":[],"style":"normal"},{"_key":"8995aa4cc595","_type":"block","children":[{"_key":"bec9a0a8a84e","_type":"span","marks":[],"text":"I first noticed I was struggling with my mental health in the first day or two after I had my daughter. I was very overwhelmed and couldn't sleep. I felt so anxious that I didn't know how to feed her and comfort her cries, and I started to get intrusive thoughts and voices coming into my mind which was incredibly scary. "}],"markDefs":[],"style":"normal"},{"_key":"bac787b37d13","_type":"block","children":[{"_key":"1cc3c5319bb6","_type":"span","marks":[],"text":"I felt so guilty and ashamed I didn't know how to look after her, I began isolating myself and convincing myself I wasn't a fit enough mother and everyone around me knew it. I was very fearful in seeking support and looking back was so judgemental and hard on myself. "}],"markDefs":[],"style":"normal"},{"_key":"76b97316cf23","_type":"block","children":[{"_key":"ea58fa563027","_type":"span","marks":[],"text":"I also fell into the typical trap so many health care professionals do, viewing myself as the 'helper'. We can be the worst at accessing help when needed. This lack of validation and acceptance made my mental health struggles become more embedded."}],"markDefs":[],"style":"normal"},{"_key":"ccfc69e4f575","_type":"block","children":[{"_key":"fa0bcf2dda45","_type":"span","marks":[],"text":"I think I focused so much on the pregnancy and birth I didn't really give new parenthood too much thought. I knew there was so much I didn't know when my baby was here and so many people gave me conflicting information, it all felt too much. "}],"markDefs":[],"style":"normal"},{"_key":"123b660ff481","_type":"block","children":[{"_key":"531e22944611","_type":"span","marks":[],"text":"I wasn't in tune with myself and my own instincts and at times felt a disconnect from my daughter. I knew it would be exhausting, but nothing can prepare you for the sleep deprivation that comes and how that can really impact on your mental health."}],"markDefs":[],"style":"normal"},{"_key":"10291f66ccf4","_type":"block","children":[{"_key":"bbd466bca065","_type":"span","marks":[],"text":"My struggles put extra strain and pressure on my relationship with my partner. He had to leave work on a couple of occasions as I didn't feel I could look after our baby and I convinced myself he would leave as I was too much hard work. "}],"markDefs":[],"style":"normal"},{"_key":"84e309f64dd0","_type":"block","children":[{"_key":"16361b694145","_type":"span","marks":[],"text":"I felt a hypocrite; I would take beautiful pictures of my baby and truly feel connected and in utter love one minute, but then the next be breaking down feeling trapped, losing my patience and desperately wanting to be away from her."}],"markDefs":[],"style":"normal"},{"_key":"07c6e278641d","_type":"block","children":[{"_key":"50762ba3588e","_type":"span","marks":[],"text":"My partner struggled as he desperately didn't know how to 'fix' things, he hated seeing me so upset. I told him it couldn't 'be fixed' but hugs really helped, he continued to hug me as I sobbed (a lot) and he validated my feelings as I shared some of my darkest thoughts. "}],"markDefs":[],"style":"normal"},{"_key":"535690f43a5d","_type":"block","children":[{"_key":"66f1f155eb58","_type":"span","marks":[],"text":"This over time helped me to have courage to speak to my doctor who diagnosed me with post-natal depression and I started on a small dose of antidepressants. I felt huge relief from this and then I sought support from a wonderful counsellor. "}],"markDefs":[],"style":"normal"},{"_key":"2844053e0545","_type":"block","children":[{"_key":"9ba35d2b93ca","_type":"span","marks":[],"text":"I was able to take my daughter with me and felt so reassured and safe that I could be completely open about how I was feeling in front of her and my daughter, crying and being so real but also attending to my daughters needs at the same time."}],"markDefs":[],"style":"normal"},{"_key":"2cab2c365dd8","_type":"block","children":[{"_key":"f7c49db814ad","_type":"span","marks":[],"text":"Over time with the counselling and sleeping a little more, my moods and feelings started to feel less intense and out of control. I still had negative thoughts but I was able to challenge them more and more. "}],"markDefs":[],"style":"normal"},{"_key":"97de46229e72","_type":"block","children":[{"_key":"9678e1651f30","_type":"span","marks":[],"text":"I was able to connect with other mums on a one to one or very small group basis and started to really see others had their own struggles and battles too, and we could really empathise with each other. "}],"markDefs":[],"style":"normal"},{"_key":"b4a8a4cf34e5","_type":"block","children":[{"_key":"7711a2c522d0","_type":"span","marks":[],"text":"My partner and I grew so much, in maturity, respect, and depth and commitment of our relationship. I'm very grateful."}],"markDefs":[],"style":"normal"},{"_key":"03286f049330","_type":"block","children":[{"_key":"e43ac8021994","_type":"span","marks":[],"text":"I see supporting my mental health as an absolute necessity now, creating healthy daily habits and being vigilant to my triggers. 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"}],"markDefs":[],"style":"normal"},{"_key":"0b04c394b93a","_type":"block","children":[{"_key":"d1bfe5123ae2","_type":"span","marks":[],"text":"Further, effective advocacy and support from the Intensive Care and Counselling Program has assisted services to better understand the complex needs presented in the perinatal period and respond more flexibility to high need families to create more sustainable long-term outcomes."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"b8a078be28f9","_type":"block","children":[{"_key":"b4fda8e5db92","_type":"span","marks":[],"text":"Benefits of the Intensive Care and Counselling program"}],"markDefs":[],"style":"normal"}]},{"_key":"4cc35698f1f0","_type":"faq","answer":[{"_key":"36af710b6687","_type":"block","children":[{"_key":"c97eba2c9a2a0","_type":"span","marks":[],"text":"The program is designed to support people who are:"}],"markDefs":[],"style":"normal"},{"_key":"904f1bb0a618","_type":"block","children":[{"_key":"ddb2c0c171f40","_type":"span","marks":[],"text":"Families residing in Victoria and Queensland."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"365818102545","_type":"block","children":[{"_key":"20c35aa25883","_type":"span","marks":[],"text":"Expecting and new parents with an infant under 1 year"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"c099892332b5","_type":"block","children":[{"_key":"ac3628d748bd0","_type":"span","marks":[],"text":"Highly vulnerable and hardly reached communities i.e. Aboriginal and Torres Strait Islander, Culturally and Linguistically Diverse and Refugee Communities, Young parents and parents with very young children, people with disability, people from the rural and remote communities"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"897afb2fe17a","_type":"block","children":[{"_key":"f40acc9192bb0","_type":"span","marks":[],"text":"Experiencing significant mental health decline characterised by rapid decline, complex or changeable presentations that has a significant impact on capacity to care for self and infant"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"e40a6a0457e3","_type":"block","children":[{"_key":"21ca2c7298600","_type":"span","marks":[],"text":"Presence of actual or emerging risks (ie. 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Would benefit from assertive referral and ongoing service coordination as has minimal or no linkage with generalist and specialist services."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"cddad658743f","_type":"block","children":[{"_key":"36b7e89e172e0","_type":"span","marks":[],"text":"Those referrals who are triaged as not requiring this level of care will receive support PANDA’s National Helpline."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"ce8419c72671","_type":"block","children":[{"_key":"5fa43f705958","_type":"span","marks":[],"text":"Intensive Care Coordinaton Eligibility Criteria"}],"markDefs":[],"style":"normal"}]},{"_key":"aef06592f0b3","_type":"faq","answer":[{"_key":"3414c6d2ceba","_type":"block","children":[{"_key":"7e8d5fcb42620","_type":"span","marks":[],"text":"Weekly contact – more or less at the discretion of the program"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"f260e0353288","_type":"block","children":[{"_key":"83127602ef760","_type":"span","marks":[],"text":"The Program reviews cases weekly"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"ed73ad639220","_type":"block","children":[{"_key":"d39e37029f9f","_type":"span","marks":[],"text":"Frequency of engagement"}],"markDefs":[],"style":"normal"}]},{"_key":"19ec9340795f","_type":"faq","answer":[{"_key":"837519c05d20","_type":"block","children":[{"_key":"70e5ebd0d2c50","_type":"span","marks":[],"text":"Health professionals can refer to the PANDA ICC program by filling out our online referral form and noting consideration for the ICC program. 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"}],"markDefs":[],"style":"normal"},{"_key":"5983c5eec522","_type":"block","children":[{"_key":"42cff2869861","_type":"span","marks":[],"text":"If callers or health care providers require support outside of these hours, the PANDA National Perinatal Mental Health Helpline can also offer support Monday to Friday 9am-7:30pm and Saturday 9-4:30pm."}],"markDefs":[],"style":"normal"},{"_key":"7da219a977de","_type":"block","children":[{"_key":"a1c2de638a8a0","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"}],"question":[{"_key":"4695112e88fb","_type":"block","children":[{"_key":"28c2b58f0728","_type":"span","marks":[],"text":"Hours"}],"markDefs":[],"style":"normal"}]}]},{"_key":"692f25e77282","_type":"fileCollection","files":[{"_key":"37ac9b57cfa5","_type":"download","background":{"title":"peach40","value":"#FFE4C9"},"cta":"Download","file":{"_type":"file","asset":{"_ref":"file-45ed3dbd5af997cd40a27d36980cc24586b3ffc7-pdf","_type":"reference"}},"title":"PANDA Intensive Care and Counselling Program"}],"title":"Factsheets"}],"relatedArticles":[{"_key":"b342f26326e3","_ref":"0768c995-5bff-42a9-b18c-811100b8c6d3","_type":"reference"},{"_key":"d9ff76f70d44","_ref":"b769769d-ee6c-42d0-9dfe-8b41e1625715","_type":"reference"},{"_key":"89e84fbe3dcc","_ref":"ca0bcb80-88c1-42ef-b0c9-a2a8e13a811c","_type":"reference"}],"seo":{"_type":"seo","metaDescription":"This program provides quality specialist therapeutic support for families with significant psychosocial complexity during the perinatal period.","socialImage":{"_type":"image","asset":{"_ref":"image-0fa7a6d63a3d09dc125bcab09d9040dd1bfb01b2-1200x630-png","_type":"reference"}}},"showFeedbackForm":true,"sidebarTitle":"Helpful Information","slug":{"_type":"slug","current":"pandas-intensive-care-counselling-program"},"tags":[{"_key":"4c983f49b95e","_ref":"9b2f81d1-948b-4eef-995c-0e856620264d","_type":"reference"},{"_key":"c517e1363252","_ref":"fc948820-5710-4e72-a013-628ef7133a93","_type":"reference"}],"title":"PANDA's Intensive Care and Counselling Program","id":"-949b92c0-a3d8-54b8-9bd2-cf8820a055b6","children":[],"internal":{"type":"SanityArticle","contentDigest":"ba3f2ae8f3992d67fd5f7563205c8ba4","owner":"gatsby-source-sanity","counter":170},"parent":null},"linkType":"internal"},{"_key":"168b4ed6bdfd","_type":"link","blank":true,"document":{"_id":"b16b17d8-349b-4cb1-b010-cdb2789853d8","_type":"article","_rev":"dpQ2IysUm09sCEUZjT1L92","_createdAt":"2022-04-05T02:34:24Z","_updatedAt":"2023-12-18T00:13:42Z","categories":[{"_key":"c2d6db52b8a6","_ref":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"reference"},{"_key":"820ecacd6863","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"},{"_key":"a08840d9d5b3","_ref":"c4172819-1756-470d-8628-b5ffa921681e","_type":"reference"},{"_key":"9db26cc381f6","_ref":"f72ec3d7-1963-43ae-afc2-d15e54eb79a9","_type":"reference"},{"_key":"275d83b27220","_ref":"f72ed5fd-4128-46cf-b3ca-bdf1ed7b9837","_type":"reference"},{"_key":"cba53ae191b4","_ref":"f3a1efdb-0e5d-4871-83d7-1d7f66ee6107","_type":"reference"}],"content":[{"_key":"2574dfd5a3cf","_type":"block","children":[{"_key":"656fdb0af38b0","_type":"span","marks":[],"text":"Talking about suicide is brave. "}],"markDefs":[],"style":"normal"},{"_key":"550b99b86da3","_type":"block","children":[{"_key":"8ce40f1d1392","_type":"span","marks":[],"text":"It takes courage to admit to someone else that you’re feeling distressed or overwhelmed, and not coping as well as usual. Many expecting and new parents report feelings of isolation, shame and self-blame when they’re having thoughts of suicide. This can stop people from reaching out for support when they need it the most.\n\nIn Australia, suicide is a leading cause of maternal death during pregnancy and the first year after birth. Emerging research suggests fathers and non-birthing parents are also at increased risk of experiencing thoughts of suicide during the transition to parenthood.\n\nPANDA is committed to having conversations about suicide prevention and risk management in the perinatal period. It’s essential that expecting and new parents can speak openly and honestly about how they’re feeling, and access effective support to help manage distressing thoughts and feelings as soon as possible."}],"markDefs":[],"style":"normal"},{"_key":"184bdea01d1f","_type":"block","children":[{"_key":"1360c90aeb4d","_type":"span","marks":[],"text":"\n"},{"_key":"ccce7d67b699","_type":"span","marks":["strong"],"text":"Talking about suicide doesn’t increase the risk that someone will attempt to take their own life – but it can increase safety by reducing feelings of isolation and hopelessness."}],"markDefs":[],"style":"normal"},{"_key":"1b6468acf3f3","_type":"block","children":[{"_key":"d7deb96db034","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"d3308b5d16d2","_type":"block","children":[{"_key":"8f9912066314","_type":"span","marks":[],"text":"Providing space for someone to talk openly about feeling suicidal is an opportunity for:"}],"markDefs":[],"style":"normal"},{"_key":"1b9c284a3a1e","_type":"block","children":[{"_key":"0d5b79447890","_type":"span","marks":[],"text":"Connection"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"4e9b95258d76","_type":"block","children":[{"_key":"e90900beb200","_type":"span","marks":[],"text":"Reassurance"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"cec8c2c41029","_type":"block","children":[{"_key":"a63ede044226","_type":"span","marks":[],"text":"Safe support"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d7260d0ccb90","_type":"block","children":[{"_key":"ce718d1084cc","_type":"span","marks":[],"text":"Hope for change"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"95db960099ba","_type":"block","children":[{"_key":"40db9ceab9ce","_type":"span","marks":[],"text":"Thoughts of suicide are common during pregnancy and the first year of a baby’s life. On the PANDA Helpline, we provide over 40,000 counselling calls to expecting and new parents and their support people every year. We offer suicide prevention support in around 20% of those calls.\n\nThat’s 1 in 5 people needing support from PANDA to talk about suicide. Some people are experiencing thoughts of suicide themselves and reaching out for help. Other people want to know how they can support a loved one in distress.\n\nOur Helpline counsellors are experienced and comfortable in talking about suicide. We understand that people are often nervous about sharing frightening thoughts and feelings. Our counsellors create a caring, nonjudgmental space for you to discuss your concerns.\n"}],"markDefs":[],"style":"normal"},{"_key":"28e1964be325","_type":"block","children":[{"_key":"7951bb9f45bc0","_type":"span","marks":[],"text":"We’ll work together with you to create a personalised mental health safe plan to help manage distress, including ways to cope with thoughts of suicide."}],"markDefs":[],"style":"normal"},{"_key":"f09034cba882","_type":"button","link":{"_type":"link","blank":true,"document":{"_ref":"0dd44d32-f29c-4ed4-b700-c1b55dfbb570","_type":"reference"},"linkType":"internal"},"style":"box","text":"Mental Health Safe Plan"}],"datePublished":"2022-04-05","header":{"_type":"pageHeader","background":{"title":"orange60","value":"#FFA688"},"headline":"Perinatal suicide: Signs, safety and support options","image":{"_type":"imageWithAlt","asset":{"_ref":"image-7a14cddd133e5e392adb22142a9eb8266e71d153-3334x3334-png","_type":"reference"}},"text":[{"_key":"312246410162","_type":"block","children":[{"_key":"a440038e41580","_type":"span","marks":[],"text":"Thoughts of suicide are common during pregnancy and early parenthood. You don’t need to deal with them alone though – specialist help is available."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"85b891402999","_type":"freeText","background":{"title":"beige100","value":"#EDE8E4"},"text":[{"_key":"fe6958f0e33e","_type":"block","children":[{"_key":"649ac6e077800","_type":"span","marks":["strong"],"text":"Becoming a parent can feel overwhelming"}],"markDefs":[],"style":"h4"},{"_key":"b499149665bb","_type":"block","children":[{"_key":"9e2fdf4146ad0","_type":"span","marks":[],"text":"Pregnancy and early parenthood are a time of major life change. The world as you know it may suddenly feel unfamiliar, full of unexpected events and challenges to everything from your daily routine to self-identity.\n\nOften what we imagine parenthood to be like is very different from the actual reality of the perinatal period. It can feel difficult to adapt to and accept a pregnancy or birth that doesn’t go as planned, sleepless nights, an unsettled baby, and an emerging sense of self that is often defined by how well we think we’re coping as a parent.\n\nThe urge to hide any signs of distress from other people can be strong, but may also increase a sense of shame and psychological isolation."},{"_key":"434b71fc9f92","_type":"span","marks":["strong"],"text":" "}],"markDefs":[],"style":"normal"},{"_key":"9894939e9abb","_type":"block","children":[{"_key":"2f21f3167032","_type":"span","marks":["strong"],"text":"It’s important to share how you’re feeling with other people."},{"_key":"185335e824f9","_type":"span","marks":[],"text":" "}],"markDefs":[],"style":"normal"},{"_key":"56c6af90472c","_type":"block","children":[{"_key":"edd1ce19fcdf","_type":"span","marks":[],"text":"You can choose anyone that you feel safe with, someone you trust to listen and support you. For some, that might be a family member or friend. Other people feel more comfortable talking to a health professional.\n\nEven though life may feel overwhelming, you’re in control of who you trust with your story. Deciding to talk about suicide is an act of courage and hope for change. Allowing other people to support you increases safety for you and your baby."}],"markDefs":[],"style":"normal"}]},{"_key":"b3573560b9c5","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"4b291bc6aeba","_type":"faq","answer":[{"_key":"c7728821b40f","_type":"block","children":[{"_key":"a83e3ff0bede0","_type":"span","marks":["strong"],"text":"Suicidal ideation"},{"_key":"81bd6c313fdf","_type":"span","marks":[],"text":" means thinking about dying by suicide. There are two types of suicidal ideation – active and passive.\n\n"},{"_key":"8b731e90a6c1","_type":"span","marks":["strong"],"text":"Active suicidal ideation "},{"_key":"ee092c655d1d","_type":"span","marks":[],"text":"means someone is thinking about dying by suicide, and may have a plan, the means, and/or intent to attempt suicide.\nIf you - or someone you’re supporting - is experiencing active thoughts of suicide or has made a suicide attempt, "},{"_key":"f206d0a0e097","_type":"span","marks":["strong"],"text":"immediate mental health support and medical treatment is crucial and may be lifesaving."},{"_key":"23ecfd30493c","_type":"span","marks":[],"text":"\nSafe Plan: Call one of the crisis services listed at the bottom of this page, or 000 if it’s an emergency.\n\n"},{"_key":"34606ed739ce","_type":"span","marks":["strong"],"text":"Passive suicidal ideation"},{"_key":"03822d7a69e7","_type":"span","marks":[],"text":" means someone is thinking about dying or death by suicide, but they don’t have any intent or plans to die by suicide. These types of suicidal thoughts can be common during pregnancy and early parenthood.\n\nIt’s important to be aware that passive thoughts of suicide thoughts are serious and can quickly and without warning become ‘active’ thoughts with a plan and intent.\n\nExamples of passive thoughts of suicide:"}],"markDefs":[],"style":"normal"},{"_key":"4bd4253f26ec","_type":"block","children":[{"_key":"406e078003ee","_type":"span","marks":[],"text":"I just want it all to end, but I’d never to do anything to hurt myself."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"ecb676d232be","_type":"block","children":[{"_key":"8cc073cdfd56","_type":"span","marks":[],"text":"I wish I could go to sleep and not wake up."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"b3cf9a17ffb6","_type":"block","children":[{"_key":"196283ab7ddd","_type":"span","marks":[],"text":"I’ve been having thoughts about being in an accident - like a car swerving onto the footpath, or a truck crashing into my car."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"f9fa43ab5b68","_type":"block","children":[{"_key":"de533d3786a3","_type":"span","marks":[],"text":"If you or someone you care about is experiencing thoughts like these, it’s important to seek help as soon as possible. We encourage you to speak with a safe support person, and talk to a health professional.\n\nYou might want to connect with your:"}],"markDefs":[],"style":"normal"},{"_key":"c90638ed3128","_type":"block","children":[{"_key":"b877c93203f1","_type":"span","marks":[],"text":"Antenatal care team"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"531ce381ebd4","_type":"block","children":[{"_key":"90030473da16","_type":"span","marks":[],"text":"GP"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"7e7ceca3cbc0","_type":"block","children":[{"_key":"8cd24d75ac6d","_type":"span","marks":[],"text":"Counsellor"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"281f9da41d79","_type":"block","children":[{"_key":"c53d93060076","_type":"span","marks":[],"text":"Child Health Nurse"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"197e97474e61","_type":"block","children":[{"_key":"5629b8d2223c","_type":"span","marks":[],"text":"Safe Plan: If there’s a wait for an appointment (or even if there’s not), we strongly encourage you to contact one of the services listed at the bottom of this page for support and guidance. 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partner)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"687635ffaad7","_type":"block","children":[{"_key":"f83af9cd32b7","_type":"span","marks":[],"text":"History of complex trauma."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"48e121f33c2b","_type":"block","children":[{"_key":"e0edea0c856d","_type":"span","marks":[],"text":"People who are young.."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"7070c003a487","_type":"block","children":[{"_key":"5e11ac05df1a","_type":"span","marks":[],"text":"People who are LGBTQIAP+."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"a57ba438788a","_type":"block","children":[{"_key":"be61d62576cb","_type":"span","marks":[],"text":"Situational stressors (like housing, finances, legal, immigration)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6abc29d509c7","_type":"block","children":[{"_key":"06f19184f6e2","_type":"span","marks":[],"text":"Lacking or limited social supports (partner, family, friends)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"db488c9286f4","_type":"block","children":[{"_key":"4d85840749d30","_type":"span","marks":[],"text":"There are additional factors during pregnancy and after your baby is born that may increase your risk of experiencing thoughts of suicide."}],"markDefs":[],"style":"normal"},{"_key":"433c6e844a37","_type":"block","children":[{"_key":"f80c1445275a0","_type":"span","marks":["strong"],"text":"Pre-conception and during pregnancy"}],"markDefs":[],"style":"normal"},{"_key":"b18016104c64","_type":"block","children":[{"_key":"68d33fd08e420","_type":"span","marks":[],"text":"Fertility issues, history of perinatal loss."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"dad39d3fde51","_type":"block","children":[{"_key":"18ff692c6e9b0","_type":"span","marks":[],"text":"Miscarriage or termination of pregnancy."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1ceb6ea8ea79","_type":"block","children":[{"_key":"b05359210d8c0","_type":"span","marks":[],"text":"Unplanned and/or unwanted pregnancy."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"93bb0f85a502","_type":"block","children":[{"_key":"ab4627f4685d0","_type":"span","marks":[],"text":"Diagnosis of "},{"_key":"25695109fc04","_type":"span","marks":["0f7cfab587b6","strong"],"text":"hyperemesis gravidarum"},{"_key":"37881a38ee7d","_type":"span","marks":[],"text":"."}],"level":1,"listItem":"bullet","markDefs":[{"_key":"0f7cfab587b6","_type":"link","blank":true,"linkType":"external","url":"https://www.hyperemesisaustralia.org.au/"}],"style":"normal"},{"_key":"e2c0ad2b99f8","_type":"block","children":[{"_key":"95d93cf6f3820","_type":"span","marks":[],"text":"High-risk pregnancy."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"111c83f91d3b","_type":"block","children":[{"_key":"d9335376e25a0","_type":"span","marks":["strong"],"text":"Post-birth"}],"markDefs":[],"style":"normal"},{"_key":"3a777e965f1f","_type":"block","children":[{"_key":"38038ef284960","_type":"span","marks":[],"text":"Diagnosis of postnatal depression, bipolar disorder and/or postnatal psychosis."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8b9c4579346d","_type":"block","children":[{"_key":"09a95eff1d5b0","_type":"span","marks":[],"text":"Traumatic birth experience."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"f3be7c2505a6","_type":"block","children":[{"_key":"30cc1e66cb910","_type":"span","marks":[],"text":"Caring or a premature or unwell baby."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1f93aea1a5bc","_type":"block","children":[{"_key":"17c7f089c51b0","_type":"span","marks":[],"text":"Being a parent of multiple babies."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"99b59b354593","_type":"block","children":[{"_key":"48c94a23be9d0","_type":"span","marks":[],"text":"Bonding and attachment issues."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1473e15c4db6","_type":"block","children":[{"_key":"731d41f7ef4c0","_type":"span","marks":[],"text":"Feeling overwhelmed as a parent (sleep deprivation, mental health changes, feeding and sleep/settle difficulties)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"2c3e37c88138","_type":"block","children":[{"_key":"a944512194be0","_type":"span","marks":[],"text":"Grief and loss about hopes/expectations vs the reality of parenthood."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"9cfc1a715d23","_type":"block","children":[{"_key":"1f55ccdec99b0","_type":"span","marks":[],"text":"Self-esteem issues: feeling inadequate, or a sense of failure (often about being a parent)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"7faf37c147da","_type":"block","children":[{"_key":"8a32ee5d6fdc0","_type":"span","marks":[],"text":"Feelings of hopelessness or defeat, being ‘trapped’, utterly alone, and ashamed are common amongst people experiencing thoughts of suicide - especially if high hopes of what pregnancy and parenthood might be like do not match the reality of life with a baby."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"9936eb31823d","_type":"block","children":[{"_key":"3ddeb6a4b7be0","_type":"span","marks":[],"text":"Perinatal suicide: Risk factors"}],"markDefs":[],"style":"normal"}]},{"_key":"345bb6e3df1e","_type":"faq","answer":[{"_key":"480750f83f4e","_type":"block","children":[{"_key":"7f70b928475a0","_type":"span","marks":[],"text":"It may seem simple, but just having someone to talk to – who listens to you with curiosity, compassion, without judgement – can decrease the risk of suicidality.\n\nDuring pregnancy and early parenthood, having support people for yourself and your baby is also protective. A strong support network can include family, social contacts and perinatal health professionals.\n\nFind people you feel safe to talk with and be around. Thoughts of suicide may be easier to manage when you’re connected to people who care for you and your baby. A support network can help you look after your own physical and mental health, and emotional and social wellbeing whilst you’re caring for your baby."}],"markDefs":[],"style":"normal"},{"_key":"378795951bf3","_type":"block","children":[{"_key":"3ce3d00af5d6","_type":"span","marks":[],"text":"Your support network may include:"}],"markDefs":[],"style":"normal"},{"_key":"fc74dde25c6e","_type":"block","children":[{"_key":"1d67741d3626","_type":"span","marks":[],"text":"Your partner, family and friends."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"2635b15edc16","_type":"block","children":[{"_key":"910447a4ba87","_type":"span","marks":[],"text":"Health professionals (like your midwife, GP, counsellor, child health nurse)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"c3d02dc2aa90","_type":"block","children":[{"_key":"56ba1aaf0b75","_type":"span","marks":[],"text":"Peer supports (new parents’ group, online support).\n"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"783ba8649e50","_type":"block","children":[{"_key":"3d6207c8879d","_type":"span","marks":[],"text":"The transition from a busy work and social life to being at home by yourself with a new baby can feel isolating and overwhelming. Having loved ones around to share in caregiving responsibilities, give you a break, and have a chat to, can reduce feelings of isolation, self-doubt, and hopelessness.\n\nSometimes relationships shift when you’re having a baby, especially if people in your social network aren’t parents themselves. You may find it helpful to meet other new parents by joining a playgroup or online support group for expecting and new parents."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"ea075538d70d","_type":"block","children":[{"_key":"a8bc61f003bf0","_type":"span","marks":[],"text":"Perinatal suicide: Protective factors"}],"markDefs":[],"style":"normal"}]},{"_key":"3e71731e7f7b","_type":"faq","answer":[{"_key":"fac3de4131ef","_type":"block","children":[{"_key":"0f27b13999a20","_type":"span","marks":[],"text":"Often, there are physical changes and behavioural signs that indicate an expecting or new parent isn’t coping as well as usual and could benefit from extra support.\n\nWarning signs include, but are not limited to:"}],"markDefs":[],"style":"normal"},{"_key":"f5cc51f204a3","_type":"block","children":[{"_key":"41502e1c4c6c","_type":"span","marks":["71da5245780a"],"text":"Symptoms of anxiety and depression"}],"level":1,"listItem":"bullet","markDefs":[{"_key":"71da5245780a","_type":"link","blank":true,"document":{"_ref":"bc33ffbe-22af-4ed5-b627-d64f7594825a","_type":"reference"},"linkType":"internal"}],"style":"normal"},{"_key":"23bc8daa93e9","_type":"block","children":[{"_key":"0a29ec239ecb","_type":"span","marks":[],"text":"Reduced interest in personal hygiene and appearance."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"258851b685d7","_type":"block","children":[{"_key":"bde305a67c12","_type":"span","marks":[],"text":"Noticeable changes to sleep and appetite/weight patterns."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d19dba64071b","_type":"block","children":[{"_key":"c46bc148c3aa","_type":"span","marks":[],"text":"Social withdrawal (partner, family, friends)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"332eea94d106","_type":"block","children":[{"_key":"f3588fd2d0b7","_type":"span","marks":[],"text":"Missing healthcare appointments (ante and postnatal care, mental health)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d908fc01eb7f","_type":"block","children":[{"_key":"3ffe5bbdf1cb","_type":"span","marks":[],"text":"Ceasing activities that were previously important (like your hobbies, playgroup)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"05cd59c1901f","_type":"block","children":[{"_key":"c61cd345930b","_type":"span","marks":[],"text":"Reckless behaviours (such as driving, conflict with others, increased alcohol and/or drug use)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"fae24301d6c1","_type":"block","children":[{"_key":"a7027fd81c9f","_type":"span","marks":[],"text":"Saying goodbye to loved ones, starting to give away treasured possessions."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"4024ab218569","_type":"block","children":[{"_key":"1123c21205fe0","_type":"span","marks":[],"text":"You may notice other behavioural warning signs that someone isn’t coping as well as usual. Trust your senses if you think something is wrong and you feel concerned."}],"markDefs":[],"style":"normal"},{"_key":"926f58fc28db","_type":"block","children":[{"_key":"5e51ba5b09f1","_type":"span","marks":[],"text":"Below are some ways you might like to approach a conversation with the person you’re supporting. We encourage you to consider speaking with a health professional or calling a helpline for information and guidance on ways to support your loved one as well."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"c9060b7c9494","_type":"block","children":[{"_key":"bcfbd832e9890","_type":"span","marks":[],"text":"Perinatal suicide: Warning signs (non-verbal)"}],"markDefs":[],"style":"normal"}]},{"_key":"d73e22d18c69","_type":"faq","answer":[{"_key":"e3ae14ddec0a","_type":"block","children":[{"_key":"8adb0eb31f420","_type":"span","marks":[],"text":"Some expecting and new parents may talk openly that they’re thinking about suicide, but often the verbal warning signs are less direct.\n\nStatements indicating hopelessness, despair, inability to cope, feelings of inadequacy, failure, shame, or being a burden on others are often a sign that extra support is needed.\n\nIf you’ve been having thoughts like those listed below, or you hear a loved one saying these things, it may be a sign they’re feeling distressed and/or thinking about suicide:"}],"markDefs":[],"style":"normal"},{"_key":"840295f0ba6b","_type":"block","children":[{"_key":"b44358f3ecaf","_type":"span","marks":[],"text":"I’ve had enough. I can’t do this anymore."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"20cebefcb3df","_type":"block","children":[{"_key":"4c7c0ea926a90","_type":"span","marks":[],"text":"I just want to escape."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"2c2b7bd1c4eb","_type":"block","children":[{"_key":"52d15b479e580","_type":"span","marks":[],"text":"I feel like leaving. I wish I could disappear."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8620d8992062","_type":"block","children":[{"_key":"69a891ad808a0","_type":"span","marks":[],"text":"They wouldn’t even notice if I was gone."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"3c1c1ce7f46b","_type":"block","children":[{"_key":"c85caf5045580","_type":"span","marks":[],"text":"I feel so broken inside. I’m damaged and I always will be."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"b30eb51673c9","_type":"block","children":[{"_key":"2680f171b9860","_type":"span","marks":[],"text":"What’s the point? Things are never going to change. I give up."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6f7cf17581ad","_type":"block","children":[{"_key":"8551eb90a7620","_type":"span","marks":[],"text":"I’m such a failure at everything. I’m a terrible parent, my baby deserves better."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"b772ae45cc0c","_type":"block","children":[{"_key":"0910d223313f0","_type":"span","marks":[],"text":"I have no idea what I’m doing. I feel useless at parenting."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"697169409996","_type":"block","children":[{"_key":"c6de1878e4540","_type":"span","marks":[],"text":"I feel so lonely, even though I’m never alone because I’m always with my baby. Nobody knows and nobody really cares."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1d2aa3c7f8a4","_type":"block","children":[{"_key":"a7b661de673a0","_type":"span","marks":[],"text":"Everyone would be better off without me."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"fa31f90bcd47","_type":"block","children":[{"_key":"68832fe888b00","_type":"span","marks":["strong"],"text":"Please know that you’re not alone, because support is available."},{"_key":"2e14eb616e11","_type":"span","marks":[],"text":" Although things may feel bleak or hopeless right now, with the right help those feelings and thoughts can and will shift. Mental health support can help you explore new ways to cope with distressing thoughts and feelings, and start feeling less isolated and defeated by life’s circumstances.\n\nRather than trying to cope by yourself, you can create positive change (and increase safety for yourself and your baby) by allowing other people to help care for you when life has rocked your foundations. This includes support people caring for someone experiencing distressing or frightening thoughts and feelings."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"4765823ddf0f","_type":"block","children":[{"_key":"961e67dee5fc0","_type":"span","marks":[],"text":"Perinatal suicide: Warning signs (verbal)"}],"markDefs":[],"style":"normal"}]},{"_key":"bb4aad6a7600","_type":"faq","answer":[{"_key":"48399b71c4a8","_type":"block","children":[{"_key":"0d5c1702cdda0","_type":"span","marks":[],"text":"Having thoughts of suicide doesn’t make you a ‘bad’ or unfit parent, it simply means you’re human and having a hard time. The urge to seek help for thoughts of suicide makes you a caring, protective parent – it shows how much you care about your baby and family’s wellbeing. Seeking help is the first step towards feeling better, by looking after yourself and your baby.\n\nBecoming a parent is a major step in life, full of unknowns and new challenges. It can be difficult to cope with all the changes by yourself.\n\nIf you’re feeling overwhelmed, hopeless, and alone, telling someone else how you’re feeling can help you to "},{"_key":"24e57e234176","_type":"span","marks":["b40cc76a6a15"],"text":"cope with strong emotions"},{"_key":"38705126cedc","_type":"span","marks":[],"text":" and other sources of stress. One of the quickest paths to recovery and managing your mental health is linking in with supports.\n\nMany parents who call the PANDA Helpline report feeling afraid to admit they were having thoughts of suicide to anyone, because they were concerned about what might happen if they did.\n\nYet talking to someone who cares - having space to share distressing thoughts and feelings, and exploring potential support options - often brings relief, comfort, and genuine hope that change is possible.\n\nWhen you feel ready, we encourage you to reach out for support. You might like to talk to:"}],"markDefs":[{"_key":"b40cc76a6a15","_type":"link","blank":true,"document":{"_ref":"310776fc-166b-416c-8958-8fbbf1b695b2","_type":"reference"},"linkType":"internal"}],"style":"normal"},{"_key":"09c88f0a6e58","_type":"block","children":[{"_key":"fe333edc12070","_type":"span","marks":[],"text":"A trusted loved one (your partner, a family member or friend)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"200f1de2e4dd","_type":"block","children":[{"_key":"864dd21a35c90","_type":"span","marks":[],"text":"One of PANDA’s Helpline telephone counsellors."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"ef8517161641","_type":"block","children":[{"_key":"29d7f5ddb2ad0","_type":"span","marks":[],"text":"A health care provider (GP, social worker, psychologist, psychiatrist)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"cdc570e8927a","_type":"block","children":[{"_key":"41f142dc9e73","_type":"span","marks":[],"text":"A suicide support crisis line (see contacts at the bottom of this page)."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"564986033acb","_type":"block","children":[{"_key":"fd6603a8a0740","_type":"span","marks":[],"text":"Seeking support for yourself"}],"markDefs":[],"style":"normal"}]},{"_key":"1d7ea1b017c5","_type":"faq","answer":[{"_key":"bf7e674de7b5","_type":"block","children":[{"_key":"e482682367020","_type":"span","marks":[],"text":"If you’re concerned a loved one is experiencing thoughts of suicide, there are some steps you can take to ensure they’re safe and supported."}],"markDefs":[],"style":"normal"},{"_key":"907ad7f5e51a","_type":"block","children":[{"_key":"298f618895970","_type":"span","marks":["strong"],"text":"Talking about thoughts of suicide"},{"_key":"4353d0e54b1a","_type":"span","marks":[],"text":"\n\nRemember, asking about suicide can increase someone’s safety by reducing feelings of isolation and shame.\n\nHaving a direct conversation and asking these questions won’t increase your loved one’s risk of acting on their thoughts. Instead, it gives you an opportunity to show how much you care, are there for them and their baby, and are willing to help them find support.\n\nHaving an open and honest conversation can also bring immense relief to the person who is feeling overwhelmed and has been trying to manage everything by themselves.\n\nAs a support person, you can provide reassurance that it’s safe to talk to you, and you’ll be there for them no matter what they’re concerned about. But don’t forget, caring for someone at risk of suicide can have an impact on your own mental health, so be sure to watch out for your own wellbeing.\n"}],"markDefs":[],"style":"normal"},{"_key":"856c1be9acb8","_type":"block","children":[{"_key":"7faaec3fab450","_type":"span","marks":["strong"],"text":"Some questions to ask your loved one include:"}],"markDefs":[],"style":"normal"},{"_key":"ea29e5e9230c","_type":"block","children":[{"_key":"0933753e937d0","_type":"span","marks":[],"text":"Do you ever have thoughts or feelings that scare you?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"e1b4c78fa88d","_type":"block","children":[{"_key":"ab2788c51bcc","_type":"span","marks":[],"text":"Do you ever have thoughts or feelings that make you worry about your own or your baby's safety?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"c884db225dd7","_type":"block","children":[{"_key":"8b826017356a0","_type":"span","marks":["strong"],"text":"If your loved one answers ‘yes’ or ‘maybe’ to these questions, if you feel up to it, it can be helpful to keeping exploring how they’re feeling by gently asking direct questions about suicide:"}],"markDefs":[],"style":"normal"},{"_key":"b44b60f30ee7","_type":"block","children":[{"_key":"3c31d77934de0","_type":"span","marks":[],"text":"Do you have any thoughts of suicide or hurting yourself?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"779534e41e2d","_type":"block","children":[{"_key":"3503859b29b10","_type":"span","marks":[],"text":"Have you thought about ways you might hurt yourself/take your own life?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"bb9055163b11","_type":"block","children":[{"_key":"c5042e22f264","_type":"span","marks":[],"text":"Whatever their answer is, again it’s crucial that you let your loved one know that you care, and you’re there to support them. When someone is having thoughts of suicide, it can be a relief to be asked these questions, especially if any answers are received in a supportive and nonjudgmental way."}],"markDefs":[],"style":"normal"},{"_key":"e0aab08dde93","_type":"block","children":[{"_key":"fcbd739032c4","_type":"span","marks":[],"text":"Frequent reassurances may also encourage your loved one to keep sharing with you. You can also provide physical comfort like a hug, or hold their hand while you talk."}],"markDefs":[],"style":"normal"},{"_key":"0a1d860f6e77","_type":"block","children":[{"_key":"1e9d967e5f9f0","_type":"span","marks":["strong"],"text":"Safety planning questions"}],"markDefs":[],"style":"normal"},{"_key":"b7ca07d03d54","_type":"block","children":[{"_key":"216ce4d557a00","_type":"span","marks":[],"text":"What have you been doing to keep yourself and your baby safe?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"9b8fa623c660","_type":"block","children":[{"_key":"d03bbc5893ce0","_type":"span","marks":[],"text":"How have you been coping with these thoughts and feelings? Has anything been helpful?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"68a8d066c099","_type":"block","children":[{"_key":"067ef203b1a10","_type":"span","marks":[],"text":"What helps to stop you carrying out your thoughts or plan?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"9e4083954628","_type":"block","children":[{"_key":"d8cb386ffb4e0","_type":"span","marks":[],"text":"What would you do if you felt that you couldn't stop yourself from acting out your thoughts?"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"17405b7dbf5c","_type":"block","children":[{"_key":"3cd9c9b0771f0","_type":"span","marks":[],"text":"At this point, you might like to tell your loved one they’re doing a great job of looking after themselves and their baby. 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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"},"style":"box","text":"Intrusive thoughts"}]},{"_key":"dae0375796df","_type":"textImage","include":null,"background":{"value":"#C3EDEA"},"contentOrder":"imageFirst","eyebrow":"New resources developed","headline":"Self-care for pregnancy and new parenthood","image":{"asset":{"_id":"image-193b6230e69aea53754cac7a075a19bd6ab9934f-1200x630-png"},"crop":null,"hotspot":null,"alt":null,"caption":null},"text":[{"_key":"50791d969054","_type":"block","children":[{"_key":"ca9a211338d90","_type":"span","marks":[],"text":"The Australian Institute of Health and Welfare says that self-care is a core activity of daily living. Self-care isn’t a luxury, like an occasional or one-off special event. It’s the small, everyday actions we take to look after ourselves and our loved ones, and the things that help us make life feel manageable and enjoyable."}],"markDefs":[],"style":"normal"},{"_key":"74c7c3569251","_type":"button","link":{"_type":"link","blank":true,"document":{"_id":"27939a59-1611-449d-8953-b196b2dbdc3b","_type":"article","_rev":"ZP7627ZkmfDRGke9IUQHx9","_createdAt":"2022-10-22T13:23:52Z","_updatedAt":"2024-01-17T22:51:36Z","categories":[{"_key":"346ce2b226cb","_ref":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"reference"},{"_key":"bb25cfa6544a","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"},{"_key":"9a7139bac3ee","_ref":"c4172819-1756-470d-8628-b5ffa921681e","_type":"reference"}],"content":[{"_key":"9cb9f6fde2c6","_type":"block","children":[{"_key":"41c07b5c161a0","_type":"span","marks":[],"text":"Looking after yourself includes taking care of your mental, emotional, physical, social and practical needs."}],"markDefs":[],"style":"h4"},{"_key":"5b28bcf7c1ab","_type":"block","children":[{"_key":"5becf1a9f7810","_type":"span","marks":[],"text":"\nEach of us has our own personal values, life situations and support needs. How you look after your mental health and wellbeing is different for everyone."}],"markDefs":[],"style":"normal"},{"_key":"f27417f4f87d","_type":"block","children":[{"_key":"baaf65c106c80","_type":"span","marks":[],"text":"It’s important that self-care feels achievable, effective, and right for you. Self-care doesn’t need to cost money, and it doesn’t even need to take up much time in your day."}],"markDefs":[],"style":"normal"},{"_key":"a00b3d55866b","_type":"block","children":[{"_key":"3cce84a8f37b0","_type":"span","marks":[],"text":"PANDA’s guide to self-care keeps the focus simple. 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"}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"490d0deede89","_type":"freeText","text":[{"_key":"340ea1c28f9f","_type":"block","children":[{"_key":"7be131c459990","_type":"span","marks":[],"text":"Why is self-care so important?"}],"markDefs":[],"style":"h4"},{"_key":"2c5c6a3e4944","_type":"block","children":[{"_key":"52d45b1956d60","_type":"span","marks":[],"text":"The Australian Institute of Health and Welfare says that "},{"_key":"4a0d3c03b9de","_type":"span","marks":["strong"],"text":"self-care is a core activity of daily living."},{"_key":"e9b7788ff74a","_type":"span","marks":[],"text":" Self-care isn’t a luxury, like an occasional or one-off special event. It’s the small, everyday actions we take to look after ourselves and our loved ones, and the things that help us make life feel manageable and enjoyable."}],"markDefs":[],"style":"normal"},{"_key":"3feb28e0436a","_type":"block","children":[{"_key":"78cfe93a53720","_type":"span","marks":[],"text":"Self care is a crucial skill to practise in our adult lives."}],"markDefs":[],"style":"normal"},{"_key":"c77f69e6de3e","_type":"block","children":[{"_key":"cdaac83a30520","_type":"span","marks":[],"text":"Care is a survival tool we all need and use every day. Self-care is so much more than just surviving though. It’s how we look after ourselves, day in and out, with the inner and external tools we have available."}],"markDefs":[],"style":"normal"},{"_key":"fd4e9c6d8d33","_type":"block","children":[{"_key":"96b3bda2accf0","_type":"span","marks":[],"text":"Everybody uses self-care, every day, even if they don’t realise it. Small things like having a cup of tea, making an appointment or even paying a bill you’ve been putting off can count as acts of self-care. Know that you are worthy and deserving of care, in every aspect of your life. Trust that all actions you take to look after yourself, no matter how small, can have a positive impact."}],"markDefs":[],"style":"normal"}]},{"_key":"ccc1dba3b5ee","_type":"faqBlock","noNumbers":false,"questions":[{"_key":"9f6c9632a793","_type":"faq","answer":[{"_key":"8226408f94fb","_type":"block","children":[{"_key":"127b25da0d820","_type":"span","marks":[],"text":"Self-care can help you cope during stressful or challenging moments while they are happening. Taking time to look after yourself may help you to relax, calm your mind, and ease emotional distress."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"b12be65428f6","_type":"block","children":[{"_key":"ee368b78fca8","_type":"span","marks":[],"text":"Improve wellbeing"}],"markDefs":[],"style":"normal"}]},{"_key":"d8feaf69bdd5","_type":"faq","answer":[{"_key":"a466f57eca63","_type":"block","children":[{"_key":"08808dc8a3760","_type":"span","marks":[],"text":"Practicing daily self-care teaches you positive habits and actions to look after yourself, and helps you de-stress.  This can help you cope with uncertainty and stress in your daily life. A personal self-care routine may also include problem-solving and coping skills that help you manage your mental health and general wellbeing."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"b243e87d781d","_type":"block","children":[{"_key":"d1124d56cc13","_type":"span","marks":[],"text":"Maintain wellbeing"}],"markDefs":[],"style":"normal"}]},{"_key":"15e4738fd9f6","_type":"faq","answer":[{"_key":"b5d2bef66f8a","_type":"block","children":[{"_key":"989106ea0e830","_type":"span","marks":[],"text":"Regular self-care pracice strengthens long-term mental health and emotional wellbeing. Looking after yourself now, even in the simplest ways, can increase your confidence and ability to care for yourself through all of life’s challenges."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"907399fffb4d","_type":"block","children":[{"_key":"bf5200a5d7f5","_type":"span","marks":[],"text":"Preventative care"}],"markDefs":[],"style":"normal"}]}],"title":"Major benefits of self-care "},{"_key":"66d41fbd6437","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"5df91e58f69d","_type":"faq","answer":[{"_key":"16fbfa2154a1","_type":"block","children":[{"_key":"443a68d34df30","_type":"span","marks":[],"text":"Try doing something that makes you think or focus. This could be listening to a podcast, watching an interesting film or show. Or take time to relax your mind by focusing on your physical health and overall wellbeing. This could be resting, meditation, body-based stress reduction exercises."}],"markDefs":[],"style":"normal"},{"_key":"6b4509639f19","_type":"block","children":[{"_key":"3706a28cf1f40","_type":"span","marks":[],"text":"You could also try a free online self-paced course like "},{"_key":"7de2e58565be","_type":"span","marks":["ef29386f97b0"],"text":"MumMoodBooster"},{"_key":"a5c59c5deb1d","_type":"span","marks":[],"text":", "},{"_key":"308af98a0654","_type":"span","marks":["35f4d342d7c7"],"text":"Mum2beMoodBooster,"},{"_key":"b83acca7598e","_type":"span","marks":[],"text":" or "},{"_key":"71fd927ce07b","_type":"span","marks":["60a13004fbc5"],"text":"DadBooster"},{"_key":"ba03e006943c","_type":"span","marks":[],"text":". Looking after your mind might involve regular counselling, medication, or talking through what you are feeling with family or a friend."}],"markDefs":[{"_key":"ef29386f97b0","_type":"link","blank":true,"linkType":"external","url":"https://mummoodbooster.com/public/"},{"_key":"35f4d342d7c7","_type":"link","blank":true,"linkType":"external","url":"https://www.mum2bmoodbooster.com/public/"},{"_key":"60a13004fbc5","_type":"link","blank":true,"linkType":"external","url":"https://www.dadspace.com.au/programs/dadbooster/"}],"style":"normal"}],"question":[{"_key":"b17ff639508b","_type":"block","children":[{"_key":"3c09d30c230d0","_type":"span","marks":[],"text":"Mental self-care"}],"markDefs":[],"style":"normal"}]},{"_key":"13cc04691571","_type":"faq","answer":[{"_key":"8c5f5b2edc8a","_type":"block","children":[{"_key":"f4ffa33b15140","_type":"span","marks":[],"text":"This type of self-care is about having time to sit with and process feelings. Emotional wellbeing may be time to yourself, or time with other people. Often it's a combination of both. It includes doing things that bring you joy like creative hobbies, listening to music, and things that reduce distress like talking through a concern with a loved one or health care provider. You might like to try keeping a mood diary, to help you identify and track the impact different events have on your emotional wellbeing. Once you’ve identified things that help you relax and things that may cause distress, you can think about what you might do to manage stress and increase moments of calm, relaxation and joy each day."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"2b437df54dfc","_type":"block","children":[{"_key":"c92d42cb437f","_type":"span","marks":[],"text":"Emotional self-care"}],"markDefs":[],"style":"normal"}]},{"_key":"f5b3d50624a4","_type":"faq","answer":[{"_key":"b50bbaf23353","_type":"block","children":[{"_key":"cf399c64d0560","_type":"span","marks":[],"text":"This type is broad, and not limited to exercise. It can be active like drinking water, or passive like resting. \n\nPhysical self-care might look like:"}],"markDefs":[],"style":"normal"},{"_key":"86a40926458f","_type":"block","children":[{"_key":"56921d365e78","_type":"span","marks":[],"text":"Going for a walk"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"ef82c2b2140e","_type":"block","children":[{"_key":"bc953131eae5","_type":"span","marks":[],"text":"Spending time outside getting some fresh air"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d8518542082c","_type":"block","children":[{"_key":"4a6b9d70ab69","_type":"span","marks":[],"text":"Attending health care provider appointments "}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"2b6c30f31413","_type":"block","children":[{"_key":"fa66fac2bbe3","_type":"span","marks":[],"text":"Taking medicines as prescribed "}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"3fdf5d687cf9","_type":"block","children":[{"_key":"11a686d1b537","_type":"span","marks":[],"text":"Having a shower. If you are on bedrest a simplified self-care routine might be wiping your face with a cool cloth and having a quick wash with some baby wipes"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"532917a8aa81","_type":"block","children":[{"_key":"78109401228d","_type":"span","marks":[],"text":"Using alarms and a calendar to schedule self-care reminders."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"7e4ee9f80122","_type":"block","children":[{"_key":"2db053654e3f","_type":"span","marks":[],"text":"Physical self-care"}],"markDefs":[],"style":"normal"}]},{"_key":"c6e210c552c8","_type":"faq","answer":[{"_key":"758a76acc47a","_type":"block","children":[{"_key":"68cf723d3dd20","_type":"span","marks":[],"text":"Spending time with your family, friends and wider social network is self-care. Speaking with work colleagues during parental leave or after you’ve had your baby may be helpful for some people. For others, joining an in-person or online parent group, playgroup or social gatherings might be helpful. Sometimes workshops about things you’re interested in can be a way to look after your social care needs."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"79240ff05af1","_type":"block","children":[{"_key":"9cc63e21dad5","_type":"span","marks":[],"text":"Social self-care"}],"markDefs":[],"style":"normal"}]},{"_key":"25d3dba844f2","_type":"faq","answer":[{"_key":"f787c7ae2359","_type":"block","children":[{"_key":"72376a7dd6780","_type":"span","marks":[],"text":"Looking after your practical care needs can include daily household tasks and money management. It could be asking for help with chores, dividing up household tasks with other members of your family or friends or automating bill payments. It may be finding community-based welfare and financial aid supports if your budget is stretched. Finding ways to simplify how you plan and do practical daily life tasks can create space in the day for you to spend more time looking after your other care needs."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"1c28c48da72f","_type":"block","children":[{"_key":"9e94ddf991e7","_type":"span","marks":[],"text":"Practical self-care"}],"markDefs":[],"style":"normal"}]},{"_key":"328443f4e1a1","_type":"faq","answer":[{"_key":"51abfdd612de","_type":"block","children":[{"_key":"11c7a2be3b1f","_type":"span","marks":[],"text":"Whatever you feel brings meaning to your life, provides a sense of purpose, and is aligned with your personal values sits in this category of care. For some people spiritual self-care may be spending time outside in nature or having time alone to self-reflect. Some people value spending time with their faith-based communities, for others it may be supporting a charity that is important to them."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"8c8bdaa03a48","_type":"block","children":[{"_key":"b6ec0e9ed24c","_type":"span","marks":[],"text":"Spiritual self-care"}],"markDefs":[],"style":"normal"}]}],"text":[{"_key":"02762e8705bc","_type":"block","children":[{"_key":"d27dc7167d980","_type":"span","marks":[],"text":"Everyone needs regular meals, water, rest, and movement. Beyond these basic building blocks of a care routine, there are many different self-care activities you can try. The right combination of care strategies may help you manage your wellbeing by decreasing stress. Effective self-care may also bring an increased sense of connectedness, purpose and hope to your life."}],"markDefs":[],"style":"normal"}],"title":"Simple self-care ideas"},{"_key":"cdb0579cce89","_type":"quote","attribution":"Rachael, PANDA Community Champion","quote":"I created a triage to do list for daily/weekly life which sits on the fridge so everyone who comes in the house can see what needs to be done at any given time with a quick look around to confirm if it’s been done or not."},{"_key":"2f61826b228f","_type":"freeText","text":[{"_key":"ca1d5390dec5","_type":"block","children":[{"_key":"ae060ebe5fbf0","_type":"span","marks":[],"text":"Things to try when self-care feels overwhelming\n"}],"markDefs":[],"style":"h4"},{"_key":"c52f963df3e5","_type":"block","children":[{"_key":"6bd56220c36e","_type":"span","marks":[],"text":"Sometimes it may feel hard, almost impossible, to find the energy and motivation to practice self-care. Thinking about where to start and what to do for self-care may feel overwhelming."}],"markDefs":[],"style":"normal"},{"_key":"cd8c55ddd632","_type":"block","children":[{"_key":"4eb5f404804e0","_type":"span","marks":[],"text":"It might be easy to criticise yourself if you’re having a difficult day and can’t manage your usual self-care activities. Maybe you missed your morning shower because you were up half the night with an unsettled baby."}],"markDefs":[],"style":"normal"},{"_key":"0fc8d0935981","_type":"block","children":[{"_key":"030c9943dbf40","_type":"span","marks":[],"text":"Your self-care activity on this kind of day might be:"}],"markDefs":[],"style":"normal"},{"_key":"7387d657be87","_type":"block","children":[{"_key":"eaf81353b4a00","_type":"span","marks":[],"text":"Giving yourself permission to have a pyjama day"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"aac000c37e2b","_type":"block","children":[{"_key":"ae2e1b14b8c50","_type":"span","marks":[],"text":"Washing your face and popping some comfy clothes on"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"21eb6a652d1a","_type":"block","children":[{"_key":"5c2c0eaf16d10","_type":"span","marks":[],"text":"Asking family or a friend to care for your baby during the day or night so you have a moment to shower or have a sleep."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8c8a8e3b17bc","_type":"block","children":[{"_key":"04d382db5d870","_type":"span","marks":[],"text":"Occasionally judgement creeps into conversation about self-care. For example: “Real self-care isn’t about bubble baths and massages, that’s just indulgent”. But for some people a warm shower, bath, or five minutes on the couch giving yourself a gentle neck or hand massage is genuine, practical and relaxing daily self-care."}],"markDefs":[],"style":"normal"}]},{"_key":"06b4340bdc13","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"8e6010293eae","_type":"faq","answer":[{"_key":"90fe151bcc7a","_type":"block","children":[{"_key":"f8f1066f8944","_type":"span","marks":[],"text":"Sometimes relationships can be unsupportive. For example you might have experienced: "}],"markDefs":[],"style":"normal"},{"_key":"dc81415e26d2","_type":"block","children":[{"_key":"38662dc9af6d","_type":"span","marks":[],"text":"A family member or friend who insists on calling or visiting when you’ve told them you’d rather do it another time, and/or repeatedly offers unwanted advice and observations about how you’re managing everything. You may feel unsettled, judged or criticised, exhausted, frustrated or questioning yourself as a person or parent."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"072feac8472a","_type":"block","children":[{"_key":"04a835975dc0","_type":"span","marks":[],"text":"A healthcare provider who you feel doesn’t listen or is dismissive of your questions and concerns. You may feel unsettled, judged or criticised, exhausted, frustrated or questioning yourself as a person or parent."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6c32d3799814","_type":"block","children":[{"_key":"f2b4d7aa98ce","_type":"span","marks":[],"text":"To help you manage this relationship you could try "},{"_key":"ef24b9cbd8ca","_type":"span","marks":["strong"],"text":"chatting to the person directly about your support needs."},{"_key":"0f85ef70f7eb","_type":"span","marks":[],"text":" "}],"markDefs":[],"style":"normal"},{"_key":"36e961b45083","_type":"block","children":[{"_key":"633aaf0c4292","_type":"span","marks":[],"text":"This can be helpful if you feel that they’re trying their best, but you need a different kind of support from them. An example of this is when people offer you advice instead of empathy and genuine curiosity about your support needs."}],"markDefs":[],"style":"normal"},{"_key":"6552324c1eb8","_type":"block","children":[{"_key":"85a287d466a40","_type":"span","marks":[],"text":"You could try saying “I know you're doing everything you can to support me, but advice doesn’t feel helpful right now. I really need you to be here with me, and just listen while I share what’s happening.”"}],"markDefs":[],"style":"normal"}],"question":[{"_key":"33e50264b2a6","_type":"block","children":[{"_key":"c7bb899447d4","_type":"span","marks":[],"text":"Setting boundaries when your support needs aren't being met"}],"markDefs":[],"style":"normal"}]},{"_key":"17fbd9eb2e17","_type":"faq","answer":[{"_key":"56cbdfb195c6","_type":"block","children":[{"_key":"5437a2b494550","_type":"span","marks":[],"text":"Sometimes catching up with people in your life may feel exhausting or overwhelming. You could try switching in-person visits for video and phone calls for a while, including telehealth appointments if available. You can choose to increase or decrease contact at any time, including the ways you connect with different people."}],"markDefs":[],"style":"normal"},{"_key":"03c28a2c2206","_type":"block","children":[{"_key":"582ba0d643910","_type":"span","marks":[],"text":"If you haven’t seen anyone in person for a while and this type of contact is increasing feelings of isolation, try the opposite and meet up in person."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"6914b4e707db","_type":"block","children":[{"_key":"9b921f92a218","_type":"span","marks":[],"text":"Consider changing the way you are in contact with people"}],"markDefs":[],"style":"normal"}]},{"_key":"725a6d0c9eae","_type":"faq","answer":[{"_key":"b4df5637c57a","_type":"block","children":[{"_key":"91964b5580c7","_type":"span","marks":[],"text":"Talk to somebody else who you trust about your concerns. You could chat to someone like a friend or healthcare provider. This can be a helpful way to explore ways to communicate your support needs and establish new boundaries with other people in your life. These discussions give you a chance to practice having difficult conversations, and to get some feedback about the lack of support you’re experiencing and different ways to address it."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"93fd463c00a9","_type":"block","children":[{"_key":"36aa221bf1ec","_type":"span","marks":[],"text":"Talk to someone"}],"markDefs":[],"style":"normal"}]}],"text":[{"_key":"005f67ce8881","_type":"block","children":[{"_key":"560c68a23770","_type":"span","marks":[],"text":"Good support people ask you what you need. They listen with care, curiosity and compassion. If you tell them what kind of support you need, they help you access that – whether it’s a chat or cup of tea, help booking an appointment, or a moment to yourself."}],"markDefs":[],"style":"normal"},{"_key":"499d4e9ccb61","_type":"block","children":[{"_key":"07c04fb5f661","_type":"span","marks":[],"text":"People who are kind, patient, and interested in your wellbeing belong in our inner circle of caring community. They might be health care providers, loved ones, or another parent at playgroup. Your community of care might include people you’ve known for years, and new people you’ve met during pregnancy and early parenthood."}],"markDefs":[],"style":"normal"}],"title":"Finding the right support people"},{"_key":"bfa87ecb4faa","_type":"quote","attribution":"Alice, PANDA community Champion","quote":"Like when you’re on an aeroplane and they tell you to always fit your own oxygen mask first - I can only bring full compassion and patience to others when I have given them to myself."},{"_key":"65f625a7cf46","_type":"freeText","text":[{"_key":"c887b788be96","_type":"block","children":[{"_key":"dbc98de105280","_type":"span","marks":[],"text":"Give yourself time"}],"markDefs":[],"style":"h4"},{"_key":"dc3d27d74fa7","_type":"block","children":[{"_key":"8ad39c64716a","_type":"span","marks":[],"text":"\nAs our children grow and evolve, so do our own personal support needs. Life keeps changing, and as it does we all need to adapt to new circumstances and routines."}],"markDefs":[],"style":"normal"},{"_key":"14ba297d5a10","_type":"block","children":[{"_key":"b5aa22593bf90","_type":"span","marks":[],"text":"As life happens and different challenges come up, our self-care needs may change over time. That’s normal. Self-care strategies that you’ve used for years, last month, or this week may feel less useful today in future. This doesn't mean you can’t do self-care. It’s likely a sign that you may need to adjust your self-care strategies to meet the changing parts of life."}],"markDefs":[],"style":"normal"},{"_key":"2a92d03ca990","_type":"block","children":[{"_key":"8ced6cf5dcdb0","_type":"span","marks":[],"text":"Caring for yourself can be hard work sometimes. It may feel hard to prioritise your own mental health and wellbeing support needs, especially if you’re used to putting everybody else’s needs ahead of your own. It could be a nap, warm cup of tea or a guided grounding exercise, freezing some easy meals for your family or speaking to your GP. Self-care is simply looking after yourself."}],"markDefs":[],"style":"normal"},{"_key":"44da65c8eed9","_type":"block","children":[{"_key":"bce2ac9967640","_type":"span","marks":[],"text":"As the expert in your life, you’re the one who decides what self-care looks like in your day-to-day routine. If you’d like some support to find different self-care strategies, you can call the PANDA Helpline and speak with one of our counsellors about your support and wellbeing needs."}],"markDefs":[],"style":"normal"}]},{"_key":"4991aa39574a","_type":"quickLinks","links":[{"_key":"60e4a459c178","_type":"imageLink","image":{"_type":"imageWithAlt","asset":{"_ref":"image-69fce3d1b5811670b89ee36565ddc5e1a268a5dc-4168x4168-png","_type":"reference"}},"link":{"_type":"link","blank":true,"document":{"_ref":"fa05b6c8-cff7-4280-8e53-7b9a60f954e0","_type":"reference"},"linkType":"internal"},"title":"Building your community of care "}]},{"_key":"03534890f4b2","_type":"articleCollection","categoryOrTag":{"_ref":"93c6a6d9-0f5a-45ab-a76e-08706724c63d","_type":"reference"},"eyebrow":"Articles","population":"latest","posts":[{"_key":"da5600201837","_ref":"0a3e3a32-ac67-4c85-95f2-93434357b077","_type":"reference"},{"_key":"6277060272da","_ref":"efe73a01-6ad4-47b7-9eda-a342c978b3e7","_type":"reference"},{"_key":"58ad27192a2a","_ref":"0dd44d32-f29c-4ed4-b700-c1b55dfbb570","_type":"reference"}]},{"_key":"bcdb21605a9a","_type":"textImage","background":{"title":"peach20","value":"#F3E5D8"},"contentOrder":"imageFirst","eyebrow":"PANDA Community Champion story","headline":"How Alice practises self-care","image":{"_type":"imageWithCaption","asset":{"_ref":"image-7d8e72d0791e1764e96437288003a03b09412c2f-616x462-jpg","_type":"reference"}},"text":[{"_key":"999e53781330","_type":"block","children":[{"_key":"7162a4a471b30","_type":"span","marks":[],"text":"\"I have a debilitating health condition that required lots of rehab after pregnancy, so I did meditation or sat by the edge of the beach even in wild weather to feel connected to something bigger.\""}],"markDefs":[],"style":"normal"},{"_key":"18a5524279c9","_type":"button","link":{"_type":"link","blank":true,"document":{"_ref":"a1ea04af-a727-4049-b76f-e5e3388e7ca7","_type":"reference"},"linkType":"internal"},"style":"box","text":"Read more "}]},{"_key":"e112f533e7e3","_type":"helpLine","field":"content"}],"seo":{"_type":"seo","metaDescription":"It’s important that self-care feels achievable, effective, and right for you. 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I signed up to become a Community Champion and have been doing whatever I can to help share the incredible work PANDA does.\""}],"markDefs":[],"style":"normal"},{"_key":"6ffa35d6c87c","_type":"button","link":{"_type":"link","blank":true,"document":{"_id":"0482be9f-b52f-4a5d-9a22-4a8d2e93174d","_type":"volunteerStory","_rev":"UYxrpWlW5Bcr7lTJDIuvCh","_createdAt":"2023-10-31T06:24:28Z","_updatedAt":"2023-10-31T10:35:06Z","categories":[{"_key":"2a35b958570b","_ref":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"reference"},{"_key":"41932155ddb5","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"},{"_key":"8f8fda7069b9","_ref":"c4172819-1756-470d-8628-b5ffa921681e","_type":"reference"}],"content":[{"_key":"6a864db800c1","_type":"block","children":[{"_key":"77518078203e","_type":"span","marks":[],"text":"Jo joined PANDA in November 2019. During 2022, Jo was one of our most active Community Champions. Some of Jo’s achievements in 2022 included having her story shared in Women's Health online and the West Australian for Perinatal Mental Health Week, organising and attending the WA Community Champion face to face catch up and volunteering at the Pregnancy, Babies & Children's Expo in Perth."}],"markDefs":[],"style":"normal"},{"_key":"456463523de1","_type":"block","children":[{"_key":"ebf1bf4d2cc3","_type":"span","marks":[],"text":"\nAt the end of 2022, Jo became a PANDA Peer Support Volunteer and was also appointed the WA State Community Engagement Coordinator. What a Champion!"}],"markDefs":[],"style":"normal"},{"_key":"3bb451d47168","_type":"block","children":[{"_key":"e7ca66fe3896","_type":"span","marks":[],"text":"\nTell us about yourself"}],"markDefs":[],"style":"h5"},{"_key":"1871511f647d","_type":"block","children":[{"_key":"3d78b287abf1","_type":"span","marks":[],"text":"I am a mum of three and we live in the beautiful Perth hills with our dog Harvey. I have been working with families as a Nutritionist for the last 9 years and last year decided to pursue my dream of becoming a Psychologist. My aim is to continue working with families in the space of Maternal and Infant Mental Health."}],"markDefs":[],"style":"normal"},{"_key":"b0d543bb17a6","_type":"block","children":[{"_key":"f331252afe36","_type":"span","marks":[],"text":"\nWhy did you choose to volunteer with PANDA?"}],"markDefs":[],"style":"h5"},{"_key":"895f40d79fc4","_type":"block","children":[{"_key":"ec05a6f95bc9","_type":"span","marks":[],"text":"\nI had perinatal anxiety and depression that started during my pregnancy with my first daughter (almost 23 years ago!) and again with my son (16 years ago). I didn't know about PANDA back then, but I was lucky to have found a supportive Child Health Nurse who referred me to a great GP. He recommended a local support group with other mothers experiencing similar challenges and I found this incredibly helpful."}],"markDefs":[],"style":"normal"},{"_key":"551c105f061b","_type":"block","children":[{"_key":"449ac43a9847","_type":"span","marks":[],"text":"\nIt wasn't until 2019 when a friend of mine told me about the Community Champion program with PANDA that I even knew there was a way I could volunteer to help others who were experiencing similar challenges. I signed up to become a Community Champion and have been doing whatever I can to help share the incredible work PANDA does."}],"markDefs":[],"style":"normal"},{"_key":"4dc38990f3ca","_type":"block","children":[{"_key":"b9b30a00c594","_type":"span","marks":[],"text":"\nWhat has been the best thing that’s happened since you joined the PANDA Community Champions program?"}],"markDefs":[],"style":"h5"},{"_key":"8ef47b17c24d","_type":"block","children":[{"_key":"772da927706c","_type":"span","marks":[],"text":"\nI have been to two PBC Expos as a PANDA representative and I absolutely loved this opportunity. Speaking with new and expectant parents about the work PANDA does and how we can support them in this time of transition is so rewarding. Plus, I get to work alongside so many other incredible volunteers in the Community Champion program and am immensely grateful for these relationships."}],"markDefs":[],"style":"normal"},{"_key":"4c03ba52abdb","_type":"block","children":[{"_key":"816c51cc3677","_type":"span","marks":[],"text":"\nWhat is your favourite activity to do with your family?"}],"markDefs":[],"style":"h5"},{"_key":"22e364fc04db","_type":"block","children":[{"_key":"aed225cb73b7","_type":"span","marks":[],"text":"Being outdoors has always been something that made me feel good, so it's something I have continued to prioritise. Since our daughters moved out of home, we try to catch up regularly, and we love to meet up for coffee and take our dog Harvey to the beach together."}],"markDefs":[],"style":"normal"},{"_key":"a9e6d5b0bd72","_type":"block","children":[{"_key":"1534be79ff71","_type":"span","marks":[],"text":"\nFinally, what was the last movie you went to and what would you rate it out of 5?"}],"markDefs":[],"style":"h5"},{"_key":"84a3fe63630b","_type":"block","children":[{"_key":"f1bf30c3d885","_type":"span","marks":[],"text":"I can't even remember the last movie I watched, but I have recently watched the series Yellowstone which I'd rate as 5/5!\n"}],"markDefs":[],"style":"normal"}],"datePublished":"2023-10-31","header":{"_type":"pageHeader","background":{"title":"peach80","value":"#FFD29D"},"headline":"Meet our volunteers: Jo","image":{"_type":"imageWithAlt","asset":{"_ref":"image-cf319bcf2573f66db4772634b7e1ceac4ec2e1f3-602x316-png","_type":"reference"},"crop":{"_type":"sanity.imageCrop","bottom":0,"left":0,"right":0.5905096660808438,"top":0},"hotspot":{"_type":"sanity.imageHotspot","height":1,"width":0.40949033391915624,"x":0.20474516695957812,"y":0.5}},"text":[{"_key":"23e97a6a46d6","_type":"block","children":[{"_key":"91d7d734aac40","_type":"span","marks":[],"text":"Get to know PANDA's volunteers."}],"markDefs":[],"style":"normal"}]},"relatedVolunteerStories":[{"_key":"993a3fbcceb8","_ref":"891b5bb4-70a0-4aa4-9d69-d64e9c1c9608","_type":"reference"},{"_key":"6f5daa6cf715","_ref":"cec3cf12-e970-4b7a-905c-eee78a48e2ed","_type":"reference"},{"_key":"3504caf083da","_ref":"d1c95062-20be-477a-8d7b-94986f02c32f","_type":"reference"}],"seo":{"_type":"seo","metaDescription":"Get to know PANDA's volunteers. Meet our volunteer Jo","socialImage":{"_type":"image","asset":{"_ref":"image-f7bc4ddea2794a4d86e3d4696aead0c4e9ecb86e-1200x630-png","_type":"reference"}}},"showFeedbackForm":true,"sidebarPosts":[{"_key":"0fb198503553","_ref":"0433d6ee-e558-44b4-bdd2-a285cdf39d23","_type":"reference"},{"_key":"396cd98f75be","_ref":"11f4f6c2-331f-48ff-84f8-640cf425f518","_type":"reference"}],"sidebarTitle":"Helpful Information","slug":{"_type":"slug","current":"meet-our-volunteers-jo"},"title":"Meet our volunteers: Jo","id":"-1f39a570-5c4a-5bf0-b7c1-f787f2af413e","children":[],"internal":{"type":"SanityVolunteerStory","contentDigest":"883dd0a14344bf32f2054bb13d930c67","owner":"gatsby-source-sanity","counter":1365},"parent":null},"linkType":"internal"},"style":"box","text":"Meet our volunteers: Jo"}]},{"_key":"9fccd0837f7c","_type":"textImage","include":null,"background":{"value":"#FFD29D"},"contentOrder":"imageFirst","eyebrow":"New resources developed","headline":"Including dads in the perinatal conversation","image":{"asset":{"_id":"image-04e954fca91e57ba98a9cd3da715d58c71099919-6000x4000-jpg"},"crop":null,"hotspot":null,"alt":null,"caption":null},"text":[{"_key":"7e8a939762e0","_type":"block","children":[{"_key":"d0626f7275920","_type":"span","marks":[],"text":"Dads play an essential and positive role supporting their babies and partners during pregnancy and early parenthood."}],"markDefs":[],"style":"normal"},{"_key":"9a9e0cbf1963","_type":"block","children":[{"_key":"03aaf134dcc20","_type":"span","marks":[],"text":"Research suggests that dads often feel left out or sidelined in perinatal care conversations about mental health and wellbeing."}],"markDefs":[],"style":"normal"},{"_key":"0961c82a20de","_type":"block","children":[{"_key":"69d4a1c84c0b0","_type":"span","marks":[],"text":"Including dads in the perinatal conversation, from planning to pregnancy and early parenthood, supports dads when they need it most - and builds a solid foundation of care for the whole family unit."}],"markDefs":[],"style":"normal"},{"_key":"2bdd9188bf55","_type":"button","link":{"_type":"link","blank":true,"document":{"_id":"f86f3f30-3d66-4f23-994b-fa6203652e2a","_type":"article","_rev":"nDWTRH5c4NbG7Fg6KVchJO","_createdAt":"2023-06-07T05:05:24Z","_updatedAt":"2023-12-12T02:53:10Z","categories":[{"_key":"cd4b86591545","_ref":"f3a1efdb-0e5d-4871-83d7-1d7f66ee6107","_type":"reference"}],"content":[{"_key":"658499472ff3","_type":"block","children":[{"_key":"45a98cb7adba0","_type":"span","marks":[],"text":"Dads play an essential and positive role supporting their babies and partners during pregnancy and early parenthood."}],"markDefs":[],"style":"normal"},{"_key":"60cbf32b8886","_type":"block","children":[{"_key":"43e5b71068b0","_type":"span","marks":[],"text":"Research suggests that dads often feel left out or sidelined in perinatal care conversations about mental health and wellbeing."}],"markDefs":[],"style":"normal"},{"_key":"e1a138a9c18c","_type":"block","children":[{"_key":"740aef38bbf10","_type":"span","marks":[],"text":"Many dads in our community encounter stereotypes about fatherhood and masculinity, like needing to be their family’s financial provider and emotionless ‘rock’ while their partner provides all infant care. Or that their caregiving role as the non-birthing is less important for their baby’s development and wellbeing."}],"markDefs":[],"style":"normal"},{"_key":"da5e4f337401","_type":"block","children":[{"_key":"63fcfe9a55e40","_type":"span","marks":[],"text":"These messages and expectations often start early, for instance when dads feel unwelcome or excluded in antenatal classes or other care-related appointments. These experiences may leave dads feeling ignored, unsure of themselves and their role, and less confident or capable as they transition to parenthood."}],"markDefs":[],"style":"normal"},{"_key":"50a6c6714d51","_type":"block","children":[{"_key":"38deb6215ca90","_type":"span","marks":[],"text":"How can you help? "}],"markDefs":[],"style":"h4"},{"_key":"eab598dbe50b","_type":"block","children":[{"_key":"06adfac81dde0","_type":"span","marks":[],"text":"As a healthcare provider, you can change this by including dads in all aspects of perinatal care and support."}],"markDefs":[],"style":"normal"},{"_key":"8c5d47f206d5","_type":"block","children":[{"_key":"0a31546c2a5a0","_type":"span","marks":[],"text":"Dads need to know they are valued and respected as people, parents, partners and caregivers."}],"markDefs":[],"style":"normal"},{"_key":"6909f2234b9d","_type":"block","children":[{"_key":"a8c5842fb3600","_type":"span","marks":[],"text":"Including dads in the perinatal conversation, from planning to pregnancy and early parenthood, supports dads when they need it most - and builds a solid foundation of care for the whole family unit."}],"markDefs":[],"style":"normal"}],"datePublished":"2023-06-07","header":{"_type":"pageHeader","background":{"title":"orange60","value":"#FFA688"},"headline":"Including dads in the perinatal conversation","image":{"_type":"imageWithAlt","alt":"Dad hugging baby","asset":{"_ref":"image-a729bc448a328e3d26ba5e7a4f52b0494b935855-800x800-png","_type":"reference"}},"text":[{"_key":"1d86570222f9","_type":"block","children":[{"_key":"9ce5e8d5569e0","_type":"span","marks":[],"text":"Families thrive when dads are included from the start as an equal partner in parenting."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"1d1f379bce91","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"3d866d2cf24f","_type":"faq","answer":[{"_key":"218844f4df41","_type":"block","children":[{"_key":"62365ef56ba80","_type":"span","marks":[],"text":"Provide information, advice and care to both partners, and let dads know that they’re equally important and welcome to seek support from you."}],"markDefs":[],"style":"normal"},{"_key":"a05a7402742c","_type":"block","children":[{"_key":"7e49a5fd9f710","_type":"span","marks":[],"text":"Dads are primary caregivers too: Acknowledge this and avoid using language that reinforces gender stereotypes of mum as the most important caregiver and dad as a provider, helper, or occasional babysitter."}],"markDefs":[],"style":"normal"},{"_key":"e65beea7fa2a","_type":"block","children":[{"_key":"1748007534e00","_type":"span","marks":[],"text":"When talking to dads, use words like ‘teamwork’ and ‘shared parenting’."}],"markDefs":[],"style":"normal"},{"_key":"27699df9e5df","_type":"block","children":[{"_key":"c65393b5cbd20","_type":"span","marks":[],"text":"Encourage dads to discuss their expectations, hopes and personal parenting values with you."}],"markDefs":[],"style":"normal"},{"_key":"47e9b757b7a3","_type":"block","children":[{"_key":"38c790974ca50","_type":"span","marks":[],"text":"Support dads to think about and explore ways they can negotiate shared roles and responsibilities with their partners."}],"markDefs":[],"style":"normal"},{"_key":"93be6a4a21e1","_type":"block","children":[{"_key":"cc193be855f60","_type":"span","marks":[],"text":"Ask dads about their wellbeing and safety in every appointment or interaction. See also: "},{"_key":"0673b8fca1ad","_type":"span","marks":["ee8e782dc254"],"text":"Perinatal suicide: Signs, safety and support options"}],"markDefs":[{"_key":"ee8e782dc254","_type":"link","blank":true,"document":{"_ref":"b16b17d8-349b-4cb1-b010-cdb2789853d8","_type":"reference"},"linkType":"internal"}],"style":"normal"},{"_key":"043af1ca8e83","_type":"block","children":[{"_key":"df756c6315270","_type":"span","marks":[],"text":"Ask dads if there’s anything they’d like to know more about, and provide resources. See PANDA's "},{"_key":"df756c6315271","_type":"span","marks":["de5728d39656"],"text":"Resources for download"}],"markDefs":[{"_key":"de5728d39656","_type":"link","document":{"_ref":"ae6c2eab-c317-4116-99e1-0311c51c130d","_type":"reference"},"href":"https://panda.org.au/learn/resources-for-download","linkType":"internal"}],"style":"normal"}],"question":[{"_key":"45bda4cbdaff","_type":"block","children":[{"_key":"69ab613fc3bc","_type":"span","marks":[],"text":"Getting the conversation started"}],"markDefs":[],"style":"normal"}]},{"_key":"02ccb6cdd6a0","_type":"faq","answer":[{"_key":"8b96ecf52865","_type":"block","children":[{"_key":"9cd02bcde0ef0","_type":"span","marks":[],"text":"Often it takes time for expecting and new dads to bond with their babies. "}],"markDefs":[],"style":"normal"},{"_key":"f2d549629545","_type":"block","children":[{"_key":"104b8492ddc1","_type":"span","marks":[],"text":"Dads calling the PANDA Helpline want to know how they can strengthen their relationship with their baby."}],"markDefs":[],"style":"normal"},{"_key":"10a113515f72","_type":"block","children":[{"_key":"c9b0ff2b74660","_type":"span","marks":[],"text":"To help dads build a relationship with their babies you can encourage them to be lovingly consistent and responsive to their baby’s needs."}],"markDefs":[],"style":"normal"},{"_key":"7210d1e75f4e","_type":"block","children":[{"_key":"3cbfe0cf73630","_type":"span","marks":["strong"],"text":"Here are some tips you can suggest:"}],"markDefs":[],"style":"normal"},{"_key":"6de5feb5c157","_type":"block","children":[{"_key":"ac78896568fd0","_type":"span","marks":["strong"],"text":"Sound and touch during pregnancy:"},{"_key":"a37ae8607802","_type":"span","marks":[],"text":" Research suggests babies may be able to recognise and respond to familiar voices in utero.Dads can connect with their babies during pregnancy by talking or singing to them in the womb, and gently massaging their partner’s belly in the later trimesters."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6d4db4103707","_type":"block","children":[{"_key":"e2c3fda0a73a0","_type":"span","marks":["strong"],"text":"Skin-to-skin contact: "},{"_key":"8050492aaeb1","_type":"span","marks":[],"text":"Dads holding their baby against their bare chest, often referred to as ‘kangaroo care’, can helpestablish a strong bond. 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