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    "result": {"data":{"sanityStory":{"title":"Alice's story: How I practise self-care","_type":"story","datePublished":"22 October 2022","header":{"background":{"value":"#FFA688"},"headline":"Alice's story: How I practice self-care","text":[{"_key":"7f46832c6e00","_type":"block","children":[{"_key":"c455f56526e20","_type":"span","marks":[],"text":"\"Always fit your own oxygen mask first - I can only bring full compassion and patience to others when I have given them to myself.\""}],"markDefs":[],"style":"normal"}],"image":{"asset":{"_id":"image-7d8e72d0791e1764e96437288003a03b09412c2f-616x462-jpg"},"crop":{"bottom":0,"right":0,"left":0,"top":0},"hotspot":{"height":1,"width":1,"x":0.5,"y":0.5},"alt":"Alice and kids"}},"content":[{"_key":"b611e000fe32","_type":"block","children":[{"_key":"abcb4d1aedf60","_type":"span","marks":["strong"],"text":"How do you practice self-care to support your emotional wellbeing? How does it help you?"}],"markDefs":[],"style":"normal"},{"_key":"bbd281fb24e8","_type":"block","children":[{"_key":"82be7bd3c4b30","_type":"span","marks":[],"text":"I have a mixed bag of self-care strategies I have been building up since having children, they include using mediation apps, going for walks, blocking out time to go to the hairdresser, zoom chatting with friends, and booking strict alone time into my calendar. "}],"markDefs":[],"style":"normal"},{"_key":"e4d09e3ce318","_type":"block","children":[{"_key":"a24795a2cd33","_type":"span","marks":[],"text":"Before I was a parent, I didn’t realise how much I appreciated emotional space. Having that space is a bit 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."}],"markDefs":[],"style":"normal"},{"_key":"cd868b567945","_type":"block","children":[{"_key":"a162bdaf42940","_type":"span","marks":["strong"],"text":"\nHow do you ask for and accept help from family and loved ones? Why is learning to accept help so important?"}],"markDefs":[],"style":"normal"},{"_key":"1fc62a4b3f33","_type":"block","children":[{"_key":"9c6a36036f3d0","_type":"span","marks":[],"text":"Accepting help was so hard for me. One year a friend suggested I have a year of saying “yes” when help was offered. It worked well! Being able to tell people it was my \"year of saying yes\" created a bit of imaginary permission to accept help. I didn’t realise until looking back that accepting help is appropriate and creates connections at a time that can otherwise be isolating. Humans used to work together a lot more to raise children - it’s doesn’t have to take a village but saying yes helps build a village.\n"}],"markDefs":[],"style":"normal"},{"_key":"3b1c112daa66","_type":"quote","quote":"I did meditation or sat by the edge of the beach even in wild weather to feel connected to something bigger."},{"_key":"825d6ed00831","_type":"block","children":[{"_key":"69a4cdda58ee","_type":"span","marks":["strong"],"text":"\nWhat kind of help was the most useful to you?"}],"markDefs":[],"style":"normal"},{"_key":"ca523b4e97d4","_type":"block","children":[{"_key":"044a88cdbcac0","_type":"span","marks":[],"text":"A clinical psychologist, a cleaner, and someone to watch kids so I could go for a walk in fresh air for 40 minutes were all incredibly helpful!"}],"markDefs":[],"style":"normal"},{"_key":"711ba740459d","_type":"block","children":[{"_key":"008701b4474b0","_type":"span","marks":["strong"],"text":"\nWhat are some helpful strategies for identifying and communicating your care and support needs to family and friends?"}],"markDefs":[],"style":"normal"},{"_key":"980066a4efe3","_type":"block","children":[{"_key":"45ccdd03fd8f0","_type":"span","marks":[],"text":"This is hard! My year of “yes” helped me say yes to offers but asking before someone has offered is next level. It took me a while to even understand what I needed because looking after your self requires a lot less conscious thought and effort before we have children."}],"markDefs":[],"style":"normal"},{"_key":"8cf22293394b","_type":"block","children":[{"_key":"db95500992230","_type":"span","marks":["strong"],"text":"\nWhy are friendships, hobbies and interests important?"}],"markDefs":[],"style":"normal"},{"_key":"04686eb0efbf","_type":"block","children":[{"_key":"963c6ec702160","_type":"span","marks":[],"text":"It’s so hard to maintain your identity outside of work and parenting. Friends are the people that remind you who you are, what you bring to the world, and what you value. \n\nThere’s a quote somewhere about friends being the ones who sing your song back to you when you have forgotten the words. If you can find a hobby that releases endorphins, connects you to nature and you can invite friends (like hiking with a baby backpack) that’s my top recommendation! \n\nI 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":"2ab579bf22dd","_type":"block","children":[{"_key":"3186c607ddb00","_type":"span","marks":["strong"],"text":"\nWhat are some of the positive impacts of helping others?"}],"markDefs":[],"style":"normal"},{"_key":"85c634f6e623","_type":"block","children":[{"_key":"36e5e39264970","_type":"span","marks":[],"text":"Volunteering has been a very meaningful experience for me. I would encourage people of all ages to volunteer. Research indicates that the sense of purpose and connection with others often gained through volunteering are protective factors for mental health."}],"markDefs":[],"style":"normal"},{"_key":"1434f5083056","_type":"block","children":[{"_key":"4af7f09507b20","_type":"span","marks":["strong"],"text":"\nHow can health care providers better support people during the perinatal period?"}],"markDefs":[],"style":"normal"},{"_key":"89d8c3868e49","_type":"block","children":[{"_key":"c75a2ac609a50","_type":"span","marks":[],"text":"Health care providers need to make sure parents know their health and wellbeing is just as important as their baby’s. "}],"markDefs":[],"style":"normal"},{"_key":"0ff3d77d8746","_type":"block","children":[{"_key":"92716ed6e828","_type":"span","marks":[],"text":"A lot of the time I felt judged for worrying to much and not worrying enough or doing enough. "}],"markDefs":[],"style":"normal"},{"_key":"721c45b30b1e","_type":"block","children":[{"_key":"908357c7141a","_type":"span","marks":[],"text":"Pressure doesn’t make parent-diamonds; it crushes them. If we find ways to support parents to care for themselves and each other they will have so much more to bring to their relationships with their children. "}],"markDefs":[],"style":"normal"},{"_key":"1b4b7ee3f41b","_type":"block","children":[{"_key":"20a7869e1fb0","_type":"span","marks":[],"text":"Shaming, blaming and pressuring parents leads to internalised shame, exhaustion, resentment and mistrust of care services. We need to make sure we see babies within the context of a family unit, and prioritise wellbeing for that entire family unit."}],"markDefs":[],"style":"normal"}],"sidebarTitle":"Helpful Information","sidebarPosts":[{"title":"What happens when I call the PANDA Helpline? ","_type":"article","slug":{"current":"what-happens-when-i-call-the-panda-helpline"},"header":{"image":{"asset":{"_id":"image-885b5eb38f693819a76ea74c94d8b89f2fdcb163-5001x5001-png"},"crop":null,"hotspot":null,"alt":"illustration of mum on phone while holding her baby"},"text":[{"_key":"ed109e5eafa1","_type":"block","children":[{"_key":"e57a343822c30","_type":"span","marks":[],"text":"When you call PANDA, we’ll provide a free, safe, caring and confidential space for you to talk through any concerns you may have as an expecting or new parent, or support person."}],"markDefs":[],"style":"normal"}]}}],"modules":[{"_key":"e3868fb3d95f","_type":"textImage","include":null,"background":{"value":"#F3E5D8"},"contentOrder":"textFirst","eyebrow":null,"headline":"Self-care for pregnancy and new parenthood ","image":{"asset":{"_id":"image-f5638ac0df85b92f4c4a57fe632b48d23438b482-4168x4168-png"},"crop":null,"hotspot":null,"alt":null,"caption":null},"text":[{"_key":"c4a2a4865312","_type":"block","children":[{"_key":"87e7a7f92b25","_type":"span","marks":[],"text":"It’s important that self-care feels achievable, effective, and right for you. Get some simple ideas for your own self-care routine."}],"markDefs":[],"style":"normal"},{"_key":"ee37e0ff323e","_type":"button","link":{"_type":"link","blank":true,"document":{"_id":"27939a59-1611-449d-8953-b196b2dbdc3b","_type":"article","_rev":"ZP7627ZkmfDRGke9IUQHx9","_createdAt":"2022-10-22T13:23:52Z","_updatedAt":"2024-01-17T22:51:36Z","categories":[{"_key":"346ce2b226cb","_ref":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"reference"},{"_key":"bb25cfa6544a","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"},{"_key":"9a7139bac3ee","_ref":"c4172819-1756-470d-8628-b5ffa921681e","_type":"reference"}],"content":[{"_key":"9cb9f6fde2c6","_type":"block","children":[{"_key":"41c07b5c161a0","_type":"span","marks":[],"text":"Looking after yourself includes taking care of your mental, emotional, physical, social and practical needs."}],"markDefs":[],"style":"h4"},{"_key":"5b28bcf7c1ab","_type":"block","children":[{"_key":"5becf1a9f7810","_type":"span","marks":[],"text":"\nEach of us has our own personal values, life situations and support needs. How you look after your mental health and wellbeing is different for everyone."}],"markDefs":[],"style":"normal"},{"_key":"f27417f4f87d","_type":"block","children":[{"_key":"baaf65c106c80","_type":"span","marks":[],"text":"It’s important that self-care feels achievable, effective, and right for you. Self-care doesn’t need to cost money, and it doesn’t even need to take up much time in your day."}],"markDefs":[],"style":"normal"},{"_key":"a00b3d55866b","_type":"block","children":[{"_key":"3cce84a8f37b0","_type":"span","marks":[],"text":"PANDA’s guide to self-care keeps the focus simple. It’s about taking time to identify what matters to you most and creating time and space each day to look after your own wellbeing."}],"markDefs":[],"style":"normal"}],"datePublished":"2022-10-22","header":{"_type":"pageHeader","background":{"title":"teal100","value":"#236D6D"},"headline":"Self-care for expecting and new parents ","image":{"_type":"imageWithAlt","alt":"Pregnant mum gardening and listening to music","asset":{"_ref":"image-f5638ac0df85b92f4c4a57fe632b48d23438b482-4168x4168-png","_type":"reference"}},"text":[{"_key":"8c80a0ad0aca","_type":"block","children":[{"_key":"283b401ef054","_type":"span","marks":[],"text":"It’s important that self-care feels achievable, effective, and right for you. "}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"490d0deede89","_type":"freeText","text":[{"_key":"340ea1c28f9f","_type":"block","children":[{"_key":"7be131c459990","_type":"span","marks":[],"text":"Why is self-care so important?"}],"markDefs":[],"style":"h4"},{"_key":"2c5c6a3e4944","_type":"block","children":[{"_key":"52d45b1956d60","_type":"span","marks":[],"text":"The Australian Institute of Health and Welfare says that "},{"_key":"4a0d3c03b9de","_type":"span","marks":["strong"],"text":"self-care is a core activity of daily living."},{"_key":"e9b7788ff74a","_type":"span","marks":[],"text":" Self-care isn’t a luxury, like an occasional or one-off special event. It’s the small, everyday actions we take to look after ourselves and our loved ones, and the things that help us make life feel manageable and enjoyable."}],"markDefs":[],"style":"normal"},{"_key":"3feb28e0436a","_type":"block","children":[{"_key":"78cfe93a53720","_type":"span","marks":[],"text":"Self care is a crucial skill to practise in our adult lives."}],"markDefs":[],"style":"normal"},{"_key":"c77f69e6de3e","_type":"block","children":[{"_key":"cdaac83a30520","_type":"span","marks":[],"text":"Care is a survival tool we all need and use every day. Self-care is so much more than just surviving though. It’s how we look after ourselves, day in and out, with the inner and external tools we have available."}],"markDefs":[],"style":"normal"},{"_key":"fd4e9c6d8d33","_type":"block","children":[{"_key":"96b3bda2accf0","_type":"span","marks":[],"text":"Everybody uses self-care, every day, even if they don’t realise it. Small things like having a cup of tea, making an appointment or even paying a bill you’ve been putting off can count as acts of self-care. Know that you are worthy and deserving of care, in every aspect of your life. Trust that all actions you take to look after yourself, no matter how small, can have a positive impact."}],"markDefs":[],"style":"normal"}]},{"_key":"ccc1dba3b5ee","_type":"faqBlock","noNumbers":false,"questions":[{"_key":"9f6c9632a793","_type":"faq","answer":[{"_key":"8226408f94fb","_type":"block","children":[{"_key":"127b25da0d820","_type":"span","marks":[],"text":"Self-care can help you cope during stressful or challenging moments while they are happening. Taking time to look after yourself may help you to relax, calm your mind, and ease emotional distress."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"b12be65428f6","_type":"block","children":[{"_key":"ee368b78fca8","_type":"span","marks":[],"text":"Improve wellbeing"}],"markDefs":[],"style":"normal"}]},{"_key":"d8feaf69bdd5","_type":"faq","answer":[{"_key":"a466f57eca63","_type":"block","children":[{"_key":"08808dc8a3760","_type":"span","marks":[],"text":"Practicing daily self-care teaches you positive habits and actions to look after yourself, and helps you de-stress.  This can help you cope with uncertainty and stress in your daily life. A personal self-care routine may also include problem-solving and coping skills that help you manage your mental health and general wellbeing."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"b243e87d781d","_type":"block","children":[{"_key":"d1124d56cc13","_type":"span","marks":[],"text":"Maintain wellbeing"}],"markDefs":[],"style":"normal"}]},{"_key":"15e4738fd9f6","_type":"faq","answer":[{"_key":"b5d2bef66f8a","_type":"block","children":[{"_key":"989106ea0e830","_type":"span","marks":[],"text":"Regular self-care pracice strengthens long-term mental health and emotional wellbeing. Looking after yourself now, even in the simplest ways, can increase your confidence and ability to care for yourself through all of life’s challenges."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"907399fffb4d","_type":"block","children":[{"_key":"bf5200a5d7f5","_type":"span","marks":[],"text":"Preventative care"}],"markDefs":[],"style":"normal"}]}],"title":"Major benefits of self-care "},{"_key":"66d41fbd6437","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"5df91e58f69d","_type":"faq","answer":[{"_key":"16fbfa2154a1","_type":"block","children":[{"_key":"443a68d34df30","_type":"span","marks":[],"text":"Try doing something that makes you think or focus. This could be listening to a podcast, watching an interesting film or show. Or take time to relax your mind by focusing on your physical health and overall wellbeing. This could be resting, meditation, body-based stress reduction exercises."}],"markDefs":[],"style":"normal"},{"_key":"6b4509639f19","_type":"block","children":[{"_key":"3706a28cf1f40","_type":"span","marks":[],"text":"You could also try a free online self-paced course like "},{"_key":"7de2e58565be","_type":"span","marks":["ef29386f97b0"],"text":"MumMoodBooster"},{"_key":"a5c59c5deb1d","_type":"span","marks":[],"text":", "},{"_key":"308af98a0654","_type":"span","marks":["35f4d342d7c7"],"text":"Mum2beMoodBooster,"},{"_key":"b83acca7598e","_type":"span","marks":[],"text":" or "},{"_key":"71fd927ce07b","_type":"span","marks":["60a13004fbc5"],"text":"DadBooster"},{"_key":"ba03e006943c","_type":"span","marks":[],"text":". Looking after your mind might involve regular counselling, medication, or talking through what you are feeling with family or a friend."}],"markDefs":[{"_key":"ef29386f97b0","_type":"link","blank":true,"linkType":"external","url":"https://mummoodbooster.com/public/"},{"_key":"35f4d342d7c7","_type":"link","blank":true,"linkType":"external","url":"https://www.mum2bmoodbooster.com/public/"},{"_key":"60a13004fbc5","_type":"link","blank":true,"linkType":"external","url":"https://www.dadspace.com.au/programs/dadbooster/"}],"style":"normal"}],"question":[{"_key":"b17ff639508b","_type":"block","children":[{"_key":"3c09d30c230d0","_type":"span","marks":[],"text":"Mental self-care"}],"markDefs":[],"style":"normal"}]},{"_key":"13cc04691571","_type":"faq","answer":[{"_key":"8c5f5b2edc8a","_type":"block","children":[{"_key":"f4ffa33b15140","_type":"span","marks":[],"text":"This type of self-care is about having time to sit with and process feelings. Emotional wellbeing may be time to yourself, or time with other people. Often it's a combination of both. It includes doing things that bring you joy like creative hobbies, listening to music, and things that reduce distress like talking through a concern with a loved one or health care provider. You might like to try keeping a mood diary, to help you identify and track the impact different events have on your emotional wellbeing. Once you’ve identified things that help you relax and things that may cause distress, you can think about what you might do to manage stress and increase moments of calm, relaxation and joy each day."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"2b437df54dfc","_type":"block","children":[{"_key":"c92d42cb437f","_type":"span","marks":[],"text":"Emotional self-care"}],"markDefs":[],"style":"normal"}]},{"_key":"f5b3d50624a4","_type":"faq","answer":[{"_key":"b50bbaf23353","_type":"block","children":[{"_key":"cf399c64d0560","_type":"span","marks":[],"text":"This type is broad, and not limited to exercise. It can be active like drinking water, or passive like resting. \n\nPhysical self-care might look like:"}],"markDefs":[],"style":"normal"},{"_key":"86a40926458f","_type":"block","children":[{"_key":"56921d365e78","_type":"span","marks":[],"text":"Going for a walk"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"ef82c2b2140e","_type":"block","children":[{"_key":"bc953131eae5","_type":"span","marks":[],"text":"Spending time outside getting some fresh air"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d8518542082c","_type":"block","children":[{"_key":"4a6b9d70ab69","_type":"span","marks":[],"text":"Attending health care provider appointments "}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"2b6c30f31413","_type":"block","children":[{"_key":"fa66fac2bbe3","_type":"span","marks":[],"text":"Taking medicines as prescribed "}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"3fdf5d687cf9","_type":"block","children":[{"_key":"11a686d1b537","_type":"span","marks":[],"text":"Having a shower. If you are on bedrest a simplified self-care routine might be wiping your face with a cool cloth and having a quick wash with some baby wipes"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"532917a8aa81","_type":"block","children":[{"_key":"78109401228d","_type":"span","marks":[],"text":"Using alarms and a calendar to schedule self-care reminders."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"}],"question":[{"_key":"7e4ee9f80122","_type":"block","children":[{"_key":"2db053654e3f","_type":"span","marks":[],"text":"Physical self-care"}],"markDefs":[],"style":"normal"}]},{"_key":"c6e210c552c8","_type":"faq","answer":[{"_key":"758a76acc47a","_type":"block","children":[{"_key":"68cf723d3dd20","_type":"span","marks":[],"text":"Spending time with your family, friends and wider social network is self-care. Speaking with work colleagues during parental leave or after you’ve had your baby may be helpful for some people. For others, joining an in-person or online parent group, playgroup or social gatherings might be helpful. Sometimes workshops about things you’re interested in can be a way to look after your social care needs."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"79240ff05af1","_type":"block","children":[{"_key":"9cc63e21dad5","_type":"span","marks":[],"text":"Social self-care"}],"markDefs":[],"style":"normal"}]},{"_key":"25d3dba844f2","_type":"faq","answer":[{"_key":"f787c7ae2359","_type":"block","children":[{"_key":"72376a7dd6780","_type":"span","marks":[],"text":"Looking after your practical care needs can include daily household tasks and money management. It could be asking for help with chores, dividing up household tasks with other members of your family or friends or automating bill payments. It may be finding community-based welfare and financial aid supports if your budget is stretched. Finding ways to simplify how you plan and do practical daily life tasks can create space in the day for you to spend more time looking after your other care needs."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"1c28c48da72f","_type":"block","children":[{"_key":"9e94ddf991e7","_type":"span","marks":[],"text":"Practical self-care"}],"markDefs":[],"style":"normal"}]},{"_key":"328443f4e1a1","_type":"faq","answer":[{"_key":"51abfdd612de","_type":"block","children":[{"_key":"11c7a2be3b1f","_type":"span","marks":[],"text":"Whatever you feel brings meaning to your life, provides a sense of purpose, and is aligned with your personal values sits in this category of care. For some people spiritual self-care may be spending time outside in nature or having time alone to self-reflect. Some people value spending time with their faith-based communities, for others it may be supporting a charity that is important to them."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"8c8bdaa03a48","_type":"block","children":[{"_key":"b6ec0e9ed24c","_type":"span","marks":[],"text":"Spiritual self-care"}],"markDefs":[],"style":"normal"}]}],"text":[{"_key":"02762e8705bc","_type":"block","children":[{"_key":"d27dc7167d980","_type":"span","marks":[],"text":"Everyone needs regular meals, water, rest, and movement. Beyond these basic building blocks of a care routine, there are many different self-care activities you can try. The right combination of care strategies may help you manage your wellbeing by decreasing stress. Effective self-care may also bring an increased sense of connectedness, purpose and hope to your life."}],"markDefs":[],"style":"normal"}],"title":"Simple self-care ideas"},{"_key":"cdb0579cce89","_type":"quote","attribution":"Rachael, PANDA Community Champion","quote":"I created a triage to do list for daily/weekly life which sits on the fridge so everyone who comes in the house can see what needs to be done at any given time with a quick look around to confirm if it’s been done or not."},{"_key":"2f61826b228f","_type":"freeText","text":[{"_key":"ca1d5390dec5","_type":"block","children":[{"_key":"ae060ebe5fbf0","_type":"span","marks":[],"text":"Things to try when self-care feels overwhelming\n"}],"markDefs":[],"style":"h4"},{"_key":"c52f963df3e5","_type":"block","children":[{"_key":"6bd56220c36e","_type":"span","marks":[],"text":"Sometimes it may feel hard, almost impossible, to find the energy and motivation to practice self-care. Thinking about where to start and what to do for self-care may feel overwhelming."}],"markDefs":[],"style":"normal"},{"_key":"cd8c55ddd632","_type":"block","children":[{"_key":"4eb5f404804e0","_type":"span","marks":[],"text":"It might be easy to criticise yourself if you’re having a difficult day and can’t manage your usual self-care activities. Maybe you missed your morning shower because you were up half the night with an unsettled baby."}],"markDefs":[],"style":"normal"},{"_key":"0fc8d0935981","_type":"block","children":[{"_key":"030c9943dbf40","_type":"span","marks":[],"text":"Your self-care activity on this kind of day might be:"}],"markDefs":[],"style":"normal"},{"_key":"7387d657be87","_type":"block","children":[{"_key":"eaf81353b4a00","_type":"span","marks":[],"text":"Giving yourself permission to have a pyjama day"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"aac000c37e2b","_type":"block","children":[{"_key":"ae2e1b14b8c50","_type":"span","marks":[],"text":"Washing your face and popping some comfy clothes on"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"21eb6a652d1a","_type":"block","children":[{"_key":"5c2c0eaf16d10","_type":"span","marks":[],"text":"Asking family or a friend to care for your baby during the day or night so you have a moment to shower or have a sleep."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8c8a8e3b17bc","_type":"block","children":[{"_key":"04d382db5d870","_type":"span","marks":[],"text":"Occasionally judgement creeps into conversation about self-care. For example: “Real self-care isn’t about bubble baths and massages, that’s just indulgent”. But for some people a warm shower, bath, or five minutes on the couch giving yourself a gentle neck or hand massage is genuine, practical and relaxing daily self-care."}],"markDefs":[],"style":"normal"}]},{"_key":"06b4340bdc13","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"8e6010293eae","_type":"faq","answer":[{"_key":"90fe151bcc7a","_type":"block","children":[{"_key":"f8f1066f8944","_type":"span","marks":[],"text":"Sometimes relationships can be unsupportive. For example you might have experienced: "}],"markDefs":[],"style":"normal"},{"_key":"dc81415e26d2","_type":"block","children":[{"_key":"38662dc9af6d","_type":"span","marks":[],"text":"A family member or friend who insists on calling or visiting when you’ve told them you’d rather do it another time, and/or repeatedly offers unwanted advice and observations about how you’re managing everything. You may feel unsettled, judged or criticised, exhausted, frustrated or questioning yourself as a person or parent."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"072feac8472a","_type":"block","children":[{"_key":"04a835975dc0","_type":"span","marks":[],"text":"A healthcare provider who you feel doesn’t listen or is dismissive of your questions and concerns. You may feel unsettled, judged or criticised, exhausted, frustrated or questioning yourself as a person or parent."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"6c32d3799814","_type":"block","children":[{"_key":"f2b4d7aa98ce","_type":"span","marks":[],"text":"To help you manage this relationship you could try "},{"_key":"ef24b9cbd8ca","_type":"span","marks":["strong"],"text":"chatting to the person directly about your support needs."},{"_key":"0f85ef70f7eb","_type":"span","marks":[],"text":" "}],"markDefs":[],"style":"normal"},{"_key":"36e961b45083","_type":"block","children":[{"_key":"633aaf0c4292","_type":"span","marks":[],"text":"This can be helpful if you feel that they’re trying their best, but you need a different kind of support from them. An example of this is when people offer you advice instead of empathy and genuine curiosity about your support needs."}],"markDefs":[],"style":"normal"},{"_key":"6552324c1eb8","_type":"block","children":[{"_key":"85a287d466a40","_type":"span","marks":[],"text":"You could try saying “I know you're doing everything you can to support me, but advice doesn’t feel helpful right now. I really need you to be here with me, and just listen while I share what’s happening.”"}],"markDefs":[],"style":"normal"}],"question":[{"_key":"33e50264b2a6","_type":"block","children":[{"_key":"c7bb899447d4","_type":"span","marks":[],"text":"Setting boundaries when your support needs aren't being met"}],"markDefs":[],"style":"normal"}]},{"_key":"17fbd9eb2e17","_type":"faq","answer":[{"_key":"56cbdfb195c6","_type":"block","children":[{"_key":"5437a2b494550","_type":"span","marks":[],"text":"Sometimes catching up with people in your life may feel exhausting or overwhelming. You could try switching in-person visits for video and phone calls for a while, including telehealth appointments if available. You can choose to increase or decrease contact at any time, including the ways you connect with different people."}],"markDefs":[],"style":"normal"},{"_key":"03c28a2c2206","_type":"block","children":[{"_key":"582ba0d643910","_type":"span","marks":[],"text":"If you haven’t seen anyone in person for a while and this type of contact is increasing feelings of isolation, try the opposite and meet up in person."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"6914b4e707db","_type":"block","children":[{"_key":"9b921f92a218","_type":"span","marks":[],"text":"Consider changing the way you are in contact with people"}],"markDefs":[],"style":"normal"}]},{"_key":"725a6d0c9eae","_type":"faq","answer":[{"_key":"b4df5637c57a","_type":"block","children":[{"_key":"91964b5580c7","_type":"span","marks":[],"text":"Talk to somebody else who you trust about your concerns. You could chat to someone like a friend or healthcare provider. This can be a helpful way to explore ways to communicate your support needs and establish new boundaries with other people in your life. These discussions give you a chance to practice having difficult conversations, and to get some feedback about the lack of support you’re experiencing and different ways to address it."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"93fd463c00a9","_type":"block","children":[{"_key":"36aa221bf1ec","_type":"span","marks":[],"text":"Talk to someone"}],"markDefs":[],"style":"normal"}]}],"text":[{"_key":"005f67ce8881","_type":"block","children":[{"_key":"560c68a23770","_type":"span","marks":[],"text":"Good support people ask you what you need. They listen with care, curiosity and compassion. If you tell them what kind of support you need, they help you access that – whether it’s a chat or cup of tea, help booking an appointment, or a moment to yourself."}],"markDefs":[],"style":"normal"},{"_key":"499d4e9ccb61","_type":"block","children":[{"_key":"07c04fb5f661","_type":"span","marks":[],"text":"People who are kind, patient, and interested in your wellbeing belong in our inner circle of caring community. They might be health care providers, loved ones, or another parent at playgroup. Your community of care might include people you’ve known for years, and new people you’ve met during pregnancy and early parenthood."}],"markDefs":[],"style":"normal"}],"title":"Finding the right support people"},{"_key":"bfa87ecb4faa","_type":"quote","attribution":"Alice, PANDA community Champion","quote":"Like when you’re on an aeroplane and they tell you to always fit your own oxygen mask first - I can only bring full compassion and patience to others when I have given them to myself."},{"_key":"65f625a7cf46","_type":"freeText","text":[{"_key":"c887b788be96","_type":"block","children":[{"_key":"dbc98de105280","_type":"span","marks":[],"text":"Give yourself time"}],"markDefs":[],"style":"h4"},{"_key":"dc3d27d74fa7","_type":"block","children":[{"_key":"8ad39c64716a","_type":"span","marks":[],"text":"\nAs our children grow and evolve, so do our own personal support needs. Life keeps changing, and as it does we all need to adapt to new circumstances and routines."}],"markDefs":[],"style":"normal"},{"_key":"14ba297d5a10","_type":"block","children":[{"_key":"b5aa22593bf90","_type":"span","marks":[],"text":"As life happens and different challenges come up, our self-care needs may change over time. That’s normal. Self-care strategies that you’ve used for years, last month, or this week may feel less useful today in future. This doesn't mean you can’t do self-care. It’s likely a sign that you may need to adjust your self-care strategies to meet the changing parts of life."}],"markDefs":[],"style":"normal"},{"_key":"2a92d03ca990","_type":"block","children":[{"_key":"8ced6cf5dcdb0","_type":"span","marks":[],"text":"Caring for yourself can be hard work sometimes. It may feel hard to prioritise your own mental health and wellbeing support needs, especially if you’re used to putting everybody else’s needs ahead of your own. It could be a nap, warm cup of tea or a guided grounding exercise, freezing some easy meals for your family or speaking to your GP. Self-care is simply looking after yourself."}],"markDefs":[],"style":"normal"},{"_key":"44da65c8eed9","_type":"block","children":[{"_key":"bce2ac9967640","_type":"span","marks":[],"text":"As the expert in your life, you’re the one who decides what self-care looks like in your day-to-day routine. If you’d like some support to find different self-care strategies, you can call the PANDA Helpline and speak with one of our counsellors about your support and wellbeing needs."}],"markDefs":[],"style":"normal"}]},{"_key":"4991aa39574a","_type":"quickLinks","links":[{"_key":"60e4a459c178","_type":"imageLink","image":{"_type":"imageWithAlt","asset":{"_ref":"image-69fce3d1b5811670b89ee36565ddc5e1a268a5dc-4168x4168-png","_type":"reference"}},"link":{"_type":"link","blank":true,"document":{"_ref":"fa05b6c8-cff7-4280-8e53-7b9a60f954e0","_type":"reference"},"linkType":"internal"},"title":"Building your community of care "}]},{"_key":"03534890f4b2","_type":"articleCollection","categoryOrTag":{"_ref":"93c6a6d9-0f5a-45ab-a76e-08706724c63d","_type":"reference"},"eyebrow":"Articles","population":"latest","posts":[{"_key":"da5600201837","_ref":"0a3e3a32-ac67-4c85-95f2-93434357b077","_type":"reference"},{"_key":"6277060272da","_ref":"efe73a01-6ad4-47b7-9eda-a342c978b3e7","_type":"reference"},{"_key":"58ad27192a2a","_ref":"0dd44d32-f29c-4ed4-b700-c1b55dfbb570","_type":"reference"}]},{"_key":"bcdb21605a9a","_type":"textImage","background":{"title":"peach20","value":"#F3E5D8"},"contentOrder":"imageFirst","eyebrow":"PANDA Community Champion story","headline":"How Alice practises self-care","image":{"_type":"imageWithCaption","asset":{"_ref":"image-7d8e72d0791e1764e96437288003a03b09412c2f-616x462-jpg","_type":"reference"}},"text":[{"_key":"999e53781330","_type":"block","children":[{"_key":"7162a4a471b30","_type":"span","marks":[],"text":"\"I have a debilitating health condition that required lots of rehab after pregnancy, so I did meditation or sat by the edge of the beach even in wild weather to feel connected to something bigger.\""}],"markDefs":[],"style":"normal"},{"_key":"18a5524279c9","_type":"button","link":{"_type":"link","blank":true,"document":{"_ref":"a1ea04af-a727-4049-b76f-e5e3388e7ca7","_type":"reference"},"linkType":"internal"},"style":"box","text":"Read more "}]},{"_key":"e112f533e7e3","_type":"helpLine","field":"content"}],"seo":{"_type":"seo","metaDescription":"It’s important that self-care feels achievable, effective, and right for you. 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