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          Online directory of mental health and community services

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          Free support groups for friends, family and those with anxiety or OCD

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  • About WayAhead
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        • At WayAhead, we work every day to educate people throughout New South Wales on mental health and wellbeing and link them to services and resources that improve their mental health.
          Our vision is for a society that understands, values and actively supports the best possible mental health and wellbeing.
        • How we work for better mental health

          We work towards better mental health and wellbeing through:

          • The co-ordination of mental health promotion activities such as Mental Health Month NSW, WayAhead Workplaces, Perinatal Depression and Anxiety Awareness Week and Stress Less Tips
          • Free anxiety support groups throughout NSW
          • The provision of mental health information – the WayAhead Directory, mental health factsheets
          • Education seminars such as or Understanding Anxiety Forums and Professional Development Workshops – for people living with a mental health condition, the public and health care professionals
          • Small Steps workshops for parents and school teachers to raise awareness and improve recognition of anxiety disorders in children.
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Perinatal Mental Health Awareness

Perinatal Mental Health Awareness

Are you 1 in 5?

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Services Near You

The WayAhead Directory lists over 6,500 services across New South Wales and is easy to use. Search using the keyword “perinatal” and include your postcode to find a comprehensive list of services you can access.

WayAhead also has a number of anxiety support groups around NSW – you can find out more by visiting our Understanding Anxiety site. Although not specifically for Perinatal Anxiety, the groups can be an excellent source of help and support for anyone experiencing anxiety, and are run in over 30 locations. The website also has loads of information about anxiety and recovery.

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PANDA Helpline

The PANDA Helpline is a free phone counselling and referral service and can be reached on 1300 726 306 9am – 7.30pm Mon – Fri (AEST/AEDT)
The Helpline provides a safe and confidential space for any new or expecting parent or caregiver struggling with the challenges that can bring. You can call once or multiple times. As well as providing comprehensive support from skilled counselors, the Helpline can also provide information about other services in your area. This includes local medical services, mental health services and family services. The Helpline can connect you with these services.

PANDA works closely with people with lived experiences of Perinatal Anxiety and Depression, and Postpartum Psychosis, and make sure to include consumers in all aspects of their work. The Helpline is an excellent resource. More information can be found on the PANDA Website.

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Personal Stories

Across Australia 100,000 families each year will experience some form of perinatal depression and anxiety as part of the period extending from the beginning of pregnancy up to the baby’s first birthday. Many others have felt the feelings that you are experiencing, you are not alone. Others have shared their personal stories and how they got through this period in their life, these stories are located on PANDA’s website –

Personal stories of antenatal anxiety and depression

Personal stories of postnatal anxiety

Personal stories of postnatal depression

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Connect and Learn

Sometimes it can help to connect with others going through the same thing. SANE Australia hosts online forums – they are moderated to ensure discussion is safe and respectful.

The Centre of Perinatal Excellence (COPE) website has information about PNDA, as well as general parenting and pregnancy information.
The Parent-Infant Research Institute (PIRI) website has great information, but also hosts the free, online treatment program MumMoodBooster – which provides researched, CBT-based treatment, personal support, and an extensive online library.

This Way Up hosts the MUMentum online course, which has been shown to reduce symptoms of PNDA in as little as four weeks. This course costs $35 for the 3 month course, and access to the resources is provided for 12 months.

MumSpace offers a range of services, resources, and information, and is designed to quickly connect you with the information and level of service you need.

How Is Dad Going is run by PANDA and is a resource designed specifically for Dads, and the information can also be relevant to non-birth parents and caregivers who are not dads.

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Community-specific Information

Aboriginal and Torres Strait Islander parents and caregivers

Finding services that have appropriate cultural competency is an important part of finding the right support. Often screening for PNDA is not properly conducted with expectant Aboriginal and Torres Strait Islander parents, and services which do not understand the needs of Aboriginal and Torres Strait Islander parents and caregivers can actually make things worse. Sometimes support services can unfairly stigmatise Aboriginal and Torres Strait Islander parents and caregivers which can be a huge barrier to accessing support. Finding a service which has good cultural competency, including an understanding of the impacts of intergenerational trauma, can make a huge difference. If you already have a GP or other health care provider that you feel safe with, that’s a good place to start.

Sometimes there can be a lot of fear when it comes to admitting you’re having difficulty as a parent or caregiver due to the ongoing effects and threat of child removal. The PANDA Helpline offers confidential counselling – if you have concerns about talking about your difficulties to health professionals or your community this is a great option. They can be reached on 1300 726 306 9am – 7.30pm Mon – Fri (AEST/AEDT)

The Aboriginal Health and Medical Research Council has a map and list of member organisations including Aboriginal Community Controlled Health Services and Aboriginal Community Controlled Health Related Services. The Deadly Tots Project focuses more on raising kids, but has links to parenting support and playgroups which can be a great way to connect with community. You can also find a list of Aboriginal and Torres Strait Islander playgroups through PlayGroup NSW.


Rural, regional, and remote parents and caregivers

There may not be a perinatal mental health specialist you can access in person. You can use the WayAhead Directory to search by location and keyword to find out what is close to you, but sometimes specific services aren’t available or are available infrequently. Speaking to your GP can also help identify services that you can access.

There are some online self-support courses which many people have had success with. Check out MUMentum, provided by ThisWayUp. The subscription for MUMentum is $35 and they offer supervised and self-help options. MumMoodBooster is a researched and validated online treatment program which is provided free for Australians. The Gidget Foundation offers a free video counselling service – Start Talking – which requires a referral and mental health care plan from your GP.

The PANDA Helpline is a free, confidential phone counselling service, and  can be reached on 1300 726 306 9am – 7.30pm Mon – Fri (AEST/AEDT)

LGBTIQA+ parents and caregivers

A lot of the information about PNDA focuses on “Mum and Dads” and heteronormative family structures, but the truth is that PNDA can affect all different sorts of families, including non-heterosexual parents, poly families, families who adopt or foster, and parents and caregivers with intersex conditions and gender diverse parent/s. Not all services that help with perinatal mental health will also be safe for LGBTIQA+ parents.

Homophobia, transphobia, and cissexism can all contribute to or exacerbate PNDA, especially when it comes from those meant to support you, such as health care providers. Many LGBTIQA+ parents and caregivers have also reported that institutionalised homophobia and transphobia have negatively impacted their mental health- including through barriers to service accessibility, and barriers to financial support. It’s well within your rights to ask questions of services before you see them to make sure they can give you the support you need. As always, a good place to start is a GP you already know and trust.

It can also help to connect with other parents, such as through Rainbow Families. PANDA also has a fact sheet which has more details.
ACON’s Welcome Here project can help in identifying health providers in your area, and QLife offers phone and online counselling and referrals.
Whilst the PANDA website focuses on “Mums and Dads”, the counselors on the PANDA Helpline are encouraged to use and reflect words used by the caller, including preferred pronouns. They can be reached on 1300 726 306 9am – 7.30pm Mon – Fri (AEST/AEDT)
You can also check out this short film:

Culturally and Linguistically Diverse

Navigating a health system in a new country can be really difficult, which can be compounded when there are language barriers. Many Culturally and Linguistically Diverse parents and caregivers also experience stigma and racism when trying to access services, which can increase symptoms of PNDA. It can be especially difficult if you feel isolated from your community and support structures.

The Transcultural Mental Health Centre can help connect you with groups and communities, as well as provide general information. If you already have a GP you can trust that’s a good place to start. As talking about these things can be difficult it can be helpful to have someone with you who can interpret if you need, or you can contact the Translating and Interpreting Service who can also be used to call helplines. Beyond Blue also has a number of translated resources.

The counselors from the PANDA Helpline are comfortable conducting sessions using interpreters – they can be reached on 1300 726 306 9am – 7.30pm Mon – Fri (AEST/AEDT)

Multiple Birth Families

Welcoming multiple babies at one time can be challenging for any family, and it can be tricky to know what stress is expected, and what might be a sign of Perinatal mental health issues.  Research has shown that parents and caregivers of multiples can be at higher risk of Perinatal Depression and/or Anxiety, and additional difficulties, such as increased chance of NICU admission, birth complications, and extended hospital stays can also be difficult to navigate emotionally, and might contribute to the increased risk of PNDA. Connecting with other multiple birth families can help minimise the impact, as well as understand how things affect families with multiples differently.

The Australian Multiple Birth Association can help connect you with other parents, as well as providing information, education, and support specific to multiple birth families. They also run local clubs which can help you connect with other families in your area.

You can find all their information at Australian Multiple Birth Association|
If you’re a parent or carer of multiples and have experienced perinatal anxiety and depression or postnatal psychosis and are interested in becoming a PANDA Community Champion to help other parents understand what is happening and how to seek support you can find our more here: https://www.panda.org.au/get-involved/panda-community-champions

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Social Media

You can share social media posts by visiting WayAhead’s Facebook Page.

Or you can click on the below pic and “save as” to create your own post.

Suggested information to include in social and other media:

  • Perinatal mental health issues are more common than you think – 1 in 5 birth parents and 1 in 10 non-birth parents experience problematic symptoms of anxiety and depression during the perinatal period. If you think you could be experiencing this head to pnda.wayahead.org.au to take the test and find out more. #AreYou1in5
  • Perinatal mental health issues don’t just affect new mums, it can happen to all sorts of parents: dads and non-birth parents, sex, sexuality, and/or gender diverse parents, as well as foster carers, adoptive parents, and extended family. Head to pnda.wayahead.org.au to take the test and find out more. #AreYou1in5
  • If you’re worried about a partner, family member, or friend, there are loads of things you can do to support them. Check out our Stress Less Tips to find out ways you can support someone you care about here pnda.wayahead.org.au #AreYou1in5
  • Did you know that over 100,000 families across Australia are affected by Perinatal Depression and Anxiety each year? To find out more, head to pnda.wayahead.org.au #AreYou1in5
  • PNDA is tough, but people who experience it can still be effective, compassionate caregivers – and early support is key. Take the test pnda.wayahead.org.au and find out more. #AreYou1in5

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Check out our stress less tips here

What is PNDA?

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Ask for Support

Friends, family, even online communities can be a good source of support with things like advice, babysitting and even home-cooked meals when you’re feeling overwhelmed.

Offer Support

Parents might not want to ask for help so making specific offers can be useful, like doing laundry, cooking a meal or minding the baby while they sleep.

Chat with Adults

Joining a parents group, talking on the phone or inviting friends over – even if the house is a mess – is a great way to fight isolation and stay connected.

Talk to your GP

Feeling a range of emotions is normal, but if something doesn’t feel right, speaking to a health professional is a good idea. It’s important to trust yourself and there’s no shame in asking for help.

Feed your Soul

Favourite comfort foods or meals cooked by friends can be a great way to relax and recharge.

Celebrate the Wins

There’s a lot of pressure on parents to not get things wrong so it’s important to recognise even the smallest positives too, even if it’s a bit more sleep for you or the baby.

Have a Laugh

Parenting can be stressful but some moments can also be very funny. Our brains are wired to respond to laughter and smiles, generating feel good chemicals, which can also help increase the bond with your baby and with others.

Get Moving

Going for a walk or to a parents and infants activity group is a good way to get outside and get active. Many community centres run a range of activities for low or no charge.

Take Time for Yourself

It’s important to take time to follow your passions and interests, whether it’s reading a book, listening to music or even spending five minutes on an old hobby.

Reach Out

Parenting can be isolating so keep in touch, especially if it feels like they have disappeared. Phone calls and casual meet ups wherever is convenient for them can be great.

Encourage Help Seeking

Keep an eye out to see if they seem overwhelmed or down and offer to go with them to see their doctor or research services in their area, if they need.

Share a Meal

Find out what they like to eat and offer to prepare it. They might not have had the time or energy to cook and enjoy meals in a while.

Celebrate the Wins

Take time to point out all the good things that they are doing, not just for their baby but also for themselves, as they might not notice it or realise it.

Share a Laugh

Find out what makes them laugh and then do it, like sharing funny things on the internet, telling hilarious anecdotes or dancing together.

Invite them to get moving

Ask to meet you (e.g. in a park) and offer to push the stroller or invite them to a gentle exercise class. Being active is easier with friends to share it with.

Give them Time to Themselves

Support to have some down time could be really useful. Offers of babysitting, even an hour or two for some time to do their own thing, could be great.

 

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