In this bonus episode, PANDA Helpline Counsellor Helen guides you through surfing the emotional wave after feeling strong emotions, and grounding yourself in the present moment.

Survive and Thrive is a PANDA podcast.

Visit panda.org.au for more support.

Speak to PANDA:

Call the PANDA Helpline on 1300 726 306 (9am-7:30pm Monday-Saturday AEST).

The Helpline provides a safe and confidential space for any new or expecting parent struggling with the challenges of becoming a new parent.

Our highly trained and caring counsellors can help you work through your challenges by talking openly and honestly about your thoughts, feelings and experiences.

Partners, family members and friends can also call, as can health professionals supporting expecting and new parents.

More resources for support:

Pregnancy, Birth and Baby Helpline: 1800 882 436 (24/7)

Lifeline: 13 11 14 (24/7) or lifeline.org.au (12pm to midnight)

Suicide Callback Service: 1300 659 467 or suicidecallbackservice.org.au (24/7)

QLife: 1800 184 527 or qlife.org.au (3PM to midnight)

Mensline: 1300 78 99 78 or mensline.org.au (24/7)

1800 RESPECT (support for people affected by family violence): 1800 737 732 or 1800respect.org.au (24/7)

If you need help now:

If you are concerned about your safety or that of a loved one, please call 000 or visit your local hospital emergency department.

You might also be interested in:

• Try a Mental Health Checklist: https://www.panda.org.au/info-support/checklists. Sometimes it’s hard to know if what you’re experiencing (or noticing in a loved one) could be a reason to seek help. These short, anonymous checklists are available on the PANDA website.