Workshop Resources
Emotional Preparation for Birth
Postnatal preparation guide - what they don’t tell you in preparation for motherhood here
Information on the B.R.A.I.N. decision-making tool can be found here (although a quick Google will find you heaps of info, I just liked how this one is set out!)
A quick video explanation from a TED talk by Alexandra Saks about Matrescence is here or my blog post is here
The Birth Map website by Catherine Bell can be found here - she has an interactive game to help you build your birth map!
The birth map created by The Perth Birth Link that Amy spoke about is here on Canva.
I mentioned Rhea Dempsey a few times on her views of being a ‘willing woman’ and what she calls ‘crises of confidence’ during labour - her book is brilliant and you can find out more here
A brief blog post summarising emotional safety in birth can be found here
Emotional Recovery from Birth
A quick video explanation from a TED talk by Alexandra Saks about Matrescence is here or my blog post is here
A quick blog post about how our brains change in pregnancy can be found here
Maggie Dent on being a ‘good enough’ parent here and a blog about only 30% of interactions need to be attuned with our children to still be able to develop secure attachments can be found here
A short, 3 minute explanation on the Window of Tolerance can be found here
If you are interested in booking a session with me but want to chat about it first, click the link below and book in a no-strings, 30 minute chat below where we meet, cuppa in hand over zoom, to see if it’s the right fit for you x.
If you need extra support, here are some brilliant resources:
PANDA - Perinatal Anxiety and Depression Australia - National Helpline
1300 726 306 panda.org.au
For When - Perinatal mental health support line
1300 24 23 22 (9.00am – 4.30pm Monday – Friday)
Gidget Foundation - up to 10 gap-free counselling sessions with a mental health care plan from your GP
www.gidgetfoundation.org.au/support/start-talking-telehealth
Mum Mood Booster - Online program for PND support
https://www.mummoodbooster.com/public/
Lifeline 13 11 14 or text 0477 13 11 14
Beyond Blue 1300 22 4636
Relationships Australia 1300 364 277
1800 Respect 1800 737 732 For family & domestic violence support
Aftercare & Grounding Strategies
Caring for yourself after the workshop
Processing Big Emotions
It’s completely normal to experience a range of emotions after a deep and meaningful session. Be kind to yourself—allow time to process, rest, and care for both your mind and body.
Grounding & Regulation Techniques
If you’re feeling overwhelmed, these simple practices can help bring you back to the present:
Box Breathing – Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat.
5-4-3-2-1 Exercise – Name:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Cold Water Reset – Splash your face with cold water or hold an ice cube to activate the body’s calming response.
Feet on the Earth – Stand barefoot on grass, sand, or soil to reconnect with the present moment.
Simple acts of care can help your body and mind process emotions:
Stay hydrated – Drinking water supports emotional regulation.
Nourish yourself – Eat something comforting and wholesome.
Get fresh air & sunlight – A short walk outside can help reset your nervous system.
Journaling – Writing down your thoughts can help bring clarity and ease emotional processing.
Rest – Give yourself time to unwind, whether through sleep or quiet moments. If you struggle to nap, a guided Yoga Nidra (many are available on YouTube) can be very helpful.
Gentle Self-Care
Contact me.
Have a question? Please reach out!
emma@empowermatrescence.com