Take-away tools for practitioners

Here you will find a range of exercises to help women stay in the present moment and cope with day-to-day stress.

 Content Editor ‭[1]‬

​Evidence suggests there are five things that everyone can do to improve their mental health and wellbeing:
  • Connect with other people 
  • Be physically active 
  • Learn new skills 
  • Give to others 
  • Stay in the present moment
In this section you will find a range of short and simple coping, soothing and grounding exercises to help women stay in the present moment and cope with day-to-day stress. Encourage women to try one small thing every day and this can help to stay positive and get the most out of life and motherhood.

In this section you will also find the Cheshire and Merseyside Specialist Perinatal resource packs, which are also available through a number of national websites, including the Institute for Health Visiting, NSPCC, Association for Infant Mental Health, and many maternity units across the country.

Short grounding and soothing exercises
5-4-3-2-1: A simple relaxation or grounding strategy
https://youtu.be/jHV2J8Gp5c4

5-4-3-2-1: Calming and grounding technique for anxiety and panic attack
1 minute, notice 3 things 

Leaves on the stream 

Body scan 

Dropping the anchor 

Box/square breathing

Mindful breathing

Specialist Perinatal Service – resource packs for mums and partners 
Staying at home: supporting you with your routines, activity and wellbeing
Self-isolating can be lonely, frustrating and sometimes overwhelming. Your routines and the roles you identify with may have changed. You may have older children who are now off school or getting used to working from home.

This resource pack is designed to support you through these times, in particular to think with you about how your routines, activities and relationships can support your mental health and wellbeing.
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Being pregnant, preparing for birth
Having a new baby is an incredible life changing event. You may be feeling a mixture of emotions as you prepare for the next stages in your journey through pregnancy to meeting your baby. We are also living through the coronavirus pandemic.

This booklet aims to give you encouragement, supportive ideas and help you identify simple steps to care for your wellbeing and prepare to give birth. Lots of mums have continued to have babies safely and happily during the pandemic.
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Being with your baby, becoming a mum
You are now or about to become a mum to a new baby, maybe for the first time or again.
Having a new baby is a remarkable transition, and even more so now during the current coronavirus pandemic. These are very unusual and extraordinary times, which create many new and unexpected challenges.

This booklet aims to share supportive ideas and words of encouragement as you enter into this next transition to discover yourself as a mum, get to know and bond with your baby.

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Bonding with your baby, becoming a parent
Whether you are a dad, a partner, or a parent-to-be, becoming a parent is an incredible milestone. You may be feeling a mixture of excitement and hope, but it is also entirely natural to be
experiencing worry and doubt.

These are extraordinary times. Preparing to become a parent during the pandemic creates unexpected challenges, which may leave you with many questions about the path ahead. 

This booklet aims to share supportive ideas to help you in your journey ahead, in getting to know and bonding with your baby both before they are born and beyond.

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Perinatal Positivity
Perinatal Positivity uses the real voices and experiences of women and men who have had mental wellbeing difficulties around the time of pregnancy, childbirth and beyond.

The Perinatal Positivity website aims to help parents to emotionally prepare and find support, if needed. There is a subtitled version of the Perinatal Positivity film on the clips page.


 Content Editor ‭[2]‬