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Support for growing families

Going from one child to two or more can bring new challenges or experiences that you may not have had with your first child.

Everyone is different. No two experiences of perinatal anxiety or depression are the same.

It can be hard to manage pregnancy or caring for your new baby while also caring for your older children.

Some people sail through having their first child only to experience mental health issues with their second, while others have a very difficult experience with their first, make a full recovery, and go on to have more children without relapse.


There will be a lot of new and challenging experiences as your family adjusts to the new baby. The new constraints on your time and energy can leave you feeling anxious and extremely tired. However, if you’re experiencing a low mood, overwhelmed or distressing thoughts and feelings that affect your wellbeing and ability to function in daily life, you may be experiencing perinatal anxiety and/or depression.

People who have experienced perinatal anxiety or depression or postnatal psychosis are at increased risk of experiencing mental health issues with another child. It’s important you plan ahead if you decide to have another baby.

Information and support

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Find answers to your questions on perinatal mental health and wellbeing. Select the option that best describes your situation and the subject you’d like to know more about.

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Information for growing families

Mum holding baby
Parenting and Borderline Personality Disorder

With good support in place, you and your baby can thrive.

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mum and dad holding baby
Financial stress and your mental health

Having a baby can impact your household finances, but there are ways to take control and reduce stress.

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Illustration of mum in hospital with baby
Prioritising your mental health and wellbeing after having a premature or sick baby
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PANDA Lived Experience Workforce Framework

PANDA's lived experience workforce, shaped by personal lived experience, are integral to the work that we do.

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Peer Support at PANDA

Peer practitioners are trained professionals who have experienced their own perinatal mental health and wellbeing challenges and are there to offer support and hope through shared experience.

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Illustration of mother calling the Helpline
Peer support is here for you and your family
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Mum holding sleeping baby
Health-related anxiety in the perinatal period

Health-related anxiety is not about whether your physical symptoms are real, but about how anxiety about those symptoms is impacting you and your life.

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Strategies to manage low mood
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2 friends excited about one being pregnant
Finding meaningful friendships as a new parent 

Tips for connecting with friends

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Bipolar during pregnancy

It’s common to have a first experience of bipolar disorder during pregnancy.

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Thriving as a parent with a bipolar disorder

A bipolar diagnosis is not a barrier to becoming a parent, it just involves careful planning with your doctor and your support network.

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Bipolar disorder during the perinatal period

Read about the types of bipolar affective disorders and the signs and symptoms.

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Your rights and responsibilities

PANDA respects the rights of all individuals and their carers/supports when accessing PANDA services.

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Mum dad and baby
What to do when your loved one is admitted to a Parent and Infant Unit or inpatient facility

Find information and tips to support you while your loved one stays away from home.

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Admission to a Parent and Infant Unit – what to expect

Parent and Infant Units offer a safe place where you are able to get the rest you need.

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Tips for preparing for an inpatient mental health stay without your baby 

Remember, the best way you can care for your baby is to focus on getting well yourself.

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Parent and Infant Units

Find information about the types of support services available for parents in the perinatal period and experiences from two mums who have experienced Parent and Infant Units.

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Dadspace

Dadspace is a partner of PANDA, with programs developed by the Parent Infant Research Institute.

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Ann Lanigan
Janet's story – the beginning of PANDA

PANDA co-founder, Janet Devlin, shares her story and how PANDA came to be formed over 40 years ago.

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Neurodiverse parents: Managing sensory overload

A toolkit of useful self-soothing skills for all those times when everything feels too much.

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Recovery from perinatal mental health challenges

Tips for maintaining your mental health and wellbeing.

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Mum holding sleeping baby
Tips for health care providers: What to look and listen for

Recognising the signs that someone may not be coping.

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Pregnant in prison

PANDA, in partnership with NSW Health are running a pilot program to support pregnant women in the justice system. This pilot currently runs in NSW only.

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Mother and sun enjoying time outside
Making the parenthood transition in a small town
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Share PANDA resources

Have you heard about the free services PANDA offer families?

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The mission to make Birthing on Country a reality for First Nations parents across Australia
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Managing stressful relationships as an expecting or new parent

Tips for nurturing your own wellbeing while maintaining healthy relationships.

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Alcohol use in the perinatal period: Support for all parents
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Mother holding baby while on the phone
Getting the most out of your call with PANDA: Practical telehealth tips
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Woman sitting outside with cup of tea looking happy
Panic attacks: Practical ways to look after yourself

Whenever you feel overwhelmed by anxiety, use these strategies to soothe and calm yourself.

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Mother holding baby close
Grounding Strategies

Try these grounding strategies to shift your focus to the present moment and feeling calm.

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Pregnant mother doing yoga
Perinatal anxiety management

Try these breathing strategies and relaxing activities to de-stress

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Ann Lanigan
Ann’s story – the beginning of PANDA

PANDA co-founder, Ann Lanigan, shares her story and how PANDA came to be formed over 40 years ago.

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Pregnant mother looking happy
Becoming a parent when you have a pre-existing mental health condition

Having a personal history of mental health challenges shouldn’t be a barrier to your goal of becoming a parent.

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Woman looking confused standing in a puddle
Creating a strengths-based suicide safety plan

Support expecting and new parents in your care to manage their mental health with this suicide safety plan.

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Happy parents holding baby
Tips for having helpful conversations about perinatal mental health

Connection not perfection: PANDA Helpline’s top tips for having helpful chats about mental health.

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Mum with baby laying on her legs
How to show yourself compassion and why it matters

Meaningful self-care includes having compassion for ourselves when times are tough.

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Mum wondering if she has made a mistake becoming a parent
Parenting ambivalence: When parenting isn't what you thought it would be

If you find yourself feeling unsure about parenthood, support is available

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Mum feeding baby in highchair
Managing isolation as a sole parent

You don’t need to face your parenting journey alone.

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Podcast: Grounding exercise – body scan and relaxation to release tension
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Podcast: Grounding exercise – soothing rhythm breathing for stress relief
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Podcast: Our birth story – 40 years of PANDA and perinatal mental health in Australia
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Parents laying in bed with baby looking happy
Sleep tips for everyone

Sleep supports our mental health and wellbeing

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Happy parents cuddling baby
Sleep and mental health information for partners
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Mum breastfeeding baby in bed
Sleep and mental health when you have a new baby
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Pregnant mother holding belly looking happy
Sleep and Mental health during pregnancy

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Mum laying in bed with her baby
Traditional birthing practices: Postnatal confinement

Making space for parents to rest, recover, and connect with their babies

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Podcast: Becoming a parent when you have a pre-existing mental health condition
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Podcast: Supporting your partner by taking care of yourself
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Podcast: Making the parenthood transition in a small town
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Podcast: Building your community of care as a solo parent
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Podcast: How we became parents without a guidebook
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Podcast: How our ideas of parenthood make us feel like we’re failing
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Podcast: What can we learn from confinement cultures?
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Podcast: How intrusive thoughts might affect you as a new parent
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Pregnant woman intrusive thoughts
Reframing your thoughts as a new or expecting parent

It’s common for doubts and fears to rise to the surface. Read about some ways you might manage those thoughts if they arise.

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Mum and dad cuddling baby looking happy
Communicating with your partner in the perinatal period 

Becoming parents can feel really challenging. You may find your usual styles of communicating and supporting each other don’t work as well as they used to.

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Mum wondering whether she locked the front door
What is perinatal obsessive-compulsive disorder (OCD)?
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Nurse offering help to mum looking down and uneasy
Recognising the signs of perinatal mental health challenges
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Pregnant mother looking down and uneasy
Pregnancy and a new baby after loss

Pregnancy after loss can feel lonely and isolating, but there are many specialist services available if you need support.

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Dad looking down at baby smiling
What can dads expect when calling the PANDA Helpline

If you’re wondering what happens when you call the PANDA Helpline - there’s no issue too big or small to chat about with us.

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Dad hugging baby
Including dads in the perinatal conversation

Families thrive when dads are included from the start as an equal partner in parenting.

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Dad kissing laughing baby
How dads can build a strong bond with their baby

Practical tips for dad and baby bonding time.

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Pregnant mother imagining life with her baby
PANDA's Intensive Care and Counselling Program

Providing quality specialist therapeutic support for families with significant psychosocial complexity during the perinatal period.

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Help and support during the holiday season

24/7 mental health supports are available during the holiday period.

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Parents walking in sunshine with babies in carriers
Free self-care PDF download for pregnancy and new parenthood

Self-care tips for expecting and new parents

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Caring for the whole family

Family care is worth the effort and can have immediate and long-term health and well-being benefits.

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Dad connects with his baby while doing the dishes
Bonding with your baby during pregnancy

Activities to connect with your unborn baby

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Pregnant mum gardening and listening to music
Self-care for pregnancy and new parenthood

It’s important that self-care feels achievable, effective, and right for you.

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Mum placing baby on playmat
MumSpace

MumSpace is a partner of PANDA, with programs developed by the Parent Infant Research Institute.

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Pregnant mum worried about her baby
Intrusive thoughts during the transition to parenthood

There’s one type of thought that many expecting and new parents experience that isn’t talked about much, if at all – intrusive thoughts.

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Illustration of mum, dad and their two children
Managing change

A relaxation and grounding guide for pregnancy and new parenthood

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Volunteer Impact Report 2021

In 2021, PANDA had 639 volunteers working across 5 different areas of the organisation.

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Mum and dad hugging and holding baby
Coping with uncertainty

The unexpected often happens in life, and it’s normal to feel unprepared and unsure of how to adjust.

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Perinatal suicide: Signs, safety and support options

Thoughts of suicide are common during pregnancy and early parenthood. You don’t need to deal with them alone though – specialist help is available.

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Mum holding up toddler
Journeys to recovery: Growth through recovery

Perinatal mental health issues can feel distressing and challenging to navigate. Yet your personal recovery journey can also be an opportunity for unexpected growth.

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Journeys to recovery: Sleep

Sleep deprivation can wear you down, but there are ways to build good habits to have the best chance of getting some sleep.

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Mum drinking an eating
Journeys to recovery: Nutrition

Eating on the go

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Journeys to recovery: Communication

Communicating a need from our vulnerable, soft place can be challenging and sometimes uncomfortable.

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Parents, baby and grandma
Journeys to recovery: Social connection

If you're experiencing perinatal anxiety or depression you may feel like withdrawing from family and friends or other social outlets.

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Mum kisses toddler
Journeys to recovery: Exercise - tips to get you started

Evidence suggests that exercise can help improve our mental health as well as our physical health.

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Parent's group
Community education

Volunteers drive PANDA's community education program by running education sessions and sharing their story in new parent groups, community groups and forums.

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Survive & Thrive Podcast

Survive & Thrive is PANDA's podcast for expecting and new parents about balancing your mental health with the demands of becoming a parent.

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Mum holding baby up and kissing on the cheek
Wellbeing and self care

Self-care tips for expecting and new parents

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Mum and dad holding baby looking uneasy
Perinatal anxiety and depression: Signs and symptoms

Perinatal anxiety and depression can be mild, moderate or severe. The symptoms can begin suddenly after birth or gradually in the weeks and months after.

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Perinatal support options for individuals and families

Effective perinatal mental health care can make a real difference during a time of big changes.

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Mum breastfeeding on the couch
Adjusting to the challenges of parenthood

First-time pregnancy and parenthood is a time of great change. It is common for new parents to experience a range of emotions, both positive and negative, in response to these changes.

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Complicated births

Giving birth can lead to a range of complex feelings, especially when the experience is a difficult or traumatic one.

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pregnant mum looking uneasy
Antenatal anxiety: Signs and symptoms

Are anxiety symptoms interfering with your ability to enjoy your life and pregnancy?

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Annual review 20/21

In a difficult and uncertain year, PANDA continued to grow our funding and support new and expecting parents facing mental health challenges.

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Illustration of mum, dad and baby looking uneasy
Contributing factors: postnatal anxiety and depression

Postnatal anxiety and depression can affect anyone, including women and their non-birthing partners.

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Mum holds baby on the couch
Good enough parenting

Why good enough parenting is actually great parenting

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mum breastfeeding baby in bed
Postnatal depression: Signs and symptoms

Postnatal depression can be mild, moderate or severe. The symptoms can begin suddenly after birth or gradually in the weeks and months after.

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Mum seeing doctor with baby
Talking to your doctor

Tips on finding a doctor, sharing your concerns and what to expect from a consultation.

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Postnatal anxiety: Signs and symptoms

Postnatal anxiety can be mild, moderate or severe. The symptoms can begin suddenly after birth or gradually in the weeks and months after.

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Mum at doctors with baby
Clinical Champions network

PANDA Clinical Champions are a network of clinicians and experts working in the perinatal space who volunteer to support PANDA.

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Mother and baby on her shoulders
Fundraising resources

There are a range of resources available to support your fundraiser.

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Superhero mum with a cape
Fundraising for PANDA

You can do all sorts of creative things to help raise funds for PANDA. Get everything you need for a great fundraiser here.

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Talking about perinatal mental health

For many new parents, talking about how they are feeling can be difficult. You may never have experienced feelings and thoughts like this before, and are not sure how to express them.

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Mum, dad and baby hugging
Planning a baby after perinatal anxiety, depression or postnatal psychosis

People who have experienced perinatal anxiety or depression or postnatal psychosis may be at increased risk of experiencing mental health issues with another child. It’s important you plan ahead if you decide to have another baby.

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Dad holding baby and smiling
SMS for dads

Free text messages, support, information and tips, designed for expecting and new dads.

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What is family?

Having a child is a time of huge change. For many people this includes considering the type of family they hope to create, as well as reflecting on their own family relationships.

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Parent's group sitting in a circle with children
Guide to groups

PANDA's Guide to Groups helps upskill playgroups and group facilitators so they are skilled, informed about perinatal mental health, and supported in their work.

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Balancing work and wellbeing as a new parent

Returning to work after parental leave can be challenging, especially if you have experienced perinatal mental health issues. There are a range of strategies you can manage your mental health and ease the transition.

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Mum holding newborn
PANDA Community Champions

Working together to raise awareness to reduce stigma, advocate for improved perinatal mental health systems and share messages of hope.

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mum outside holding her baby
Peer Support Volunteers

Volunteer to deliver mental health support to expecting and new parents

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Doctor helping mother
Perinatal Mental Health Week

Join families and organisations across Australia to mark Perinatal Mental Health Week 2024, 17- 23 November.

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Mum and dad holding baby
Media enquiries

PANDA can assist with media enquiries related to research, statistics, lived experience stories and clinical expertise.

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Mum on the phone with doctor
Clinical guidelines

Clinical guidelines for mental health care in the perinatal period.

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Mum talking to doctor
Encouraging people to share their experiences

“Every care conversation with every new and expecting parent needs to include two critical questions: Are you OK? Are you safe?”

Julie Borninkhof, PANDA CEO

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Mum bottle feeding baby
The myths and realities of new parenthood

Becoming a parent is seen as a joyful and natural life event. But the reality is often very different.

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Excited parents to be
Preparing for baby’s arrival: Tips for new dads

The lead up to the arrival of a new baby can be an exciting time for expecting dads. But it can also bring challenges as you adjust to the new future.

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Toddler and baby laying together
Our commitment to child safety

PANDA’s commitment to children and young people extends to staff, volunteers, board members and contractors.

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illustration of mum on phone while holding her baby
What happens when I call the PANDA Helpline?

When you call PANDA, we 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.

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Online training

PANDA Learning Hub is the gateway to online learning for perinatal mental health.

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Mum holding baby and on the phone
PANDA’s National Perinatal Mental Health Helpline

We’re here to help expecting and new parents and their support people during the transition to parenthood.

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What is perinatal mental ill-health?

Perinatal mental ill-health refers to any mental health condition affecting the mood, behaviour, wellbeing and/or daily function of an expecting or new parent.

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Mum on phone to doctor
Medication use during pregnancy and after birth

It’s common to have questions about medication use during the perinatal period. Specialist health professional supports are available to provide advice and guidance on what’s best for you and your baby.

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Pregnant mum with doctor
Secondary Consultation service: Support for healthcare providers

Free information and guidance for healthcare providers working with families in the perinatal period.

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Doctor helping mother
Referring to PANDA

Find out how you can refer someone to PANDA or get practice support as a healthcare provider.

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Mum at the doctors with baby
How common are mental health issues in the perinatal period?

Several factors make it difficult to estimate how many families are affected by perinatal mental health issues, including variations in data collection methods during research, and different ways of defining or diagnosing mental health conditions.

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Mum and baby at doctors clinic
Postnatal Psychosis: Getting help

Postnatal psychosis is a serious condition – but professional help is available

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Postnatal Psychosis: Care and treatment options

Postnatal psychosis is a medical emergency. Recovery starts with early intervention and professional treatment.

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Mum and dad cuddling baby
Postnatal Psychosis: Information for partners and carers

Postnatal psychosis is a serious mental health condition, and a medical emergency. The earlier your partner accesses treatment, the quicker she will recover.

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Postnatal Psychosis: Signs and symptoms

Postnatal psychosis is a serious condition. Hope for recovery is strong with early intervention and professional treatment.

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dad bottle feeding baby
Supporting the safety of a loved one struggling with their mental health

When you want to be a good support but you’re not sure how, PANDA is here to help. We’re sharing ways you can support the safety of a loved one who is struggling with their mental health.

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Getting help: Support after birth

After you’ve had your baby, specialist support is available for your mental health and wellbeing.

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Pregnant mum looking uneasy
Getting help: Support during pregnancy

During pregnancy, specialist support is available for your mental health and wellbeing.

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Pregnant mother worried about baby
Contributing factors: Antenatal anxiety and depression

Antenatal anxiety and depression can affect anyone expecting a new baby.

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baby bathing
Child Protection: Helpful information for parents

It’s normal for new parents to have concerns about what might happen when they reach out for help. Talking to PANDA about your mental health and any issues at home is being a protective parent. We can help you access the support you and your baby need.

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2 mums cuddling
Wellbeing for LGBTIQA+ parents

All expecting and new parents deserve inclusive, appropriate support for their wellbeing – including LGBTIQA+ parents.

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PANDA is an accredited mental health service

We are proud to be accredited for safety and quality in digital mental health services.

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Mum with thought bubble that says 'I thought I'd be great at this. I feel like a failure'
Coping with strong emotions as a new parent

Feelings come and go – learning how to cope with unwanted or distressing emotions is a big part of the journey to parenthood.

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How to get a mental health treatment plan

How to access government subsidised mental health care for all Australians.

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mum admiring her sleeping baby
Mental health safe plans: Looking after yourself and your loved ones

24/7 mental health supports are available. Learn about mental health safe plans you can use day or night.

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Mum looking out the window with hand on pregnant belly
Mental health and wellbeing during pregnancy

Mental health and emotional wellbeing are important when you’re having a baby.

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dad kissing baby
Perinatal anxiety and depression in dads: Signs and symptoms

Dads can experience anxiety and depression symptoms during pregnancy and after their baby is born too. Help’s available if you’re having a hard time.

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Dad worried
Getting help: support for expecting and new dads

PANDA supports dads when they need it most - building a solid foundation of care for the whole family unit.

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Mum holding newborn
Birth trauma and recovery

During pregnancy, it's common to worry about what our birth experience will be like. Many of us expect that birthing our babies will be hard but rewarding work. Yet very few of us feel prepared for complications in labour and childbirth.

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Parent and baby care plan

PANDA’s guide to managing overwhelming thoughts and feelings while caring for yourself and your baby. This simple plan gives you and your baby moments to de-stress any time you’re parenting by yourself.

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Mum and dad cuddling baby
Tips for caring for your partner

Caring for someone with perinatal anxiety or depression can be confusing, stressful and demanding. While you can’t “fix” what your partner is going through, you can support them while they seek help and receive treatment.

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Providing individualised and person-centred care

Perinatal mental health care is most effective when there are clear, person-centred and collaborative discussions about referral pathways for management, treatment and follow-up.

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Pregnant mum sitting on outdoor bench holding her belly
Antenatal depression: Signs and symptoms

Are depression symptoms interfering with your ability to enjoy your life and pregnancy?

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Pregnant mum and dad holding hands
Adjusting to change during pregnancy

Becoming a parent can be a joyful, rewarding experience - but pregnancy can also be a stressful, complicated and confusing time.

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Dad kissing baby
Managing relationships: guide for dads

Here are some ways to stay connected and still find time to look after yourself too.

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Parents on playmat with baby
Bonding with your newborn baby

Like any new relationship, it can take time to build a connection with your baby. Find activities to connect with your baby.

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Stories

Real life experiences from families with multiple children

Mental Health Checklist

How are you going?

Every family's experience of pregnancy, birth and parenting is unique and brings different rewards and challenges.

Complete our online mental health checklist to see if what you're experiencing or observing in a loved one could be a reason to seek help.

PANDA National Helpline

Find someone to talk to, Monday to Saturday.

1300 726 306

Call 000 for police and ambulance if you or someone else are in immediate danger

Talk with friends or family

Consider talking about how you are feeling with someone you trust. This might be a friend or family member. Once you starting talking you might be surprised at how many others have had similar experiences and the support they can provide you.

Talk with your doctor

Talking with your doctor can be an important step to getting the help you need. They should be able to give you non-judgemental support, assessment, diagnosis, and ongoing care and treatment. They can also refer you to specialists such as a counsellor, psychologist or psychiatrist.

Get help now

If you are having suicidal thoughts or are feeling disorientated it’s important to get help immediately. PANDA is not a crisis service, if you need immediate support call Lifeline 13 11 14 (24/7).

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While PANDA has exercised due care in ensuring the accuracy of the material contained on this website, the information is made available on the basis that PANDA is not providing professional advice on a particular matter. This website is not a substitute for independent professional advice. Nothing contained in this website is intended to be used as medical advice, nor should it be used as a substitute for your own health professional's advice.

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How are you going?

Everyone’s experience of pregnancy, birth and parenting is unique and brings different rewards and challenges. Our mental health checklist can help you to see if what you’re experiencing or observing in a loved one could be a reason to seek help.