Calling PANDA while you’re looking after your baby and older children
Many PANDA counsellors and peer practitioners are parents too, and we understand that our call with you might be interrupted - a lot. We know the juggle you’re doing at home, and we’ll always wait if you need to attend to your baby and older children during a call.
- You might like to call us when your bub is having a nap, or you’re out on a walk.
- You may like to check if your partner, family, friends or a neighbour can help with childcare while you speak with PANDA.
- If you have older kids at home but no one to look after them, get them settled with a drink, snack, and their favourite toys or show to watch during your call with PANDA.
Before you call PANDA
Gather a little ‘essential supplies’ kit and place it within easy reach of where you’ll be sitting when you’re on the phone to PANDA, or anyone else. A little prep ahead of time means you’re free to fully focus on the conversation. Having a few supplies gathered can also help if you’re wearing your bub in a carrier or they fall asleep in your arms.
You might like to include:
- Phone charger and earphones if you use them.
- Water (glass or bottle).
- A hot drink, something warm and comforting.
- Cooler weather: Hot water bottle or a cozy blanket.
- Warmer weather: An icy cool damp cloth for your face and neck.
- Neurodivergent callers: A weighted blanket or plushie, fidget, sensory and stim tools.
- Easy snacks: For you, but also a handy distraction if your baby is eating solids, or you have toddlers and older children at home.
- Baby supplies like wipes and tissues, nappy, a bottle and toys.
- Hand lotion or moisturiser: Give yourself a soothing mini massage during the call, or after.
- Paper and pen in case you want to note any thoughts, ideas or resources during your call.
“Try calling PANDA when your bub is napping, or you're out for a walk.”
During the call
Taking the pressure off
It can be hard to know where to start, and what to talk about – but we don’t need to squeeze everything into one call. If you’re feeling unsure, a bit shy, or anxious please let us know – we’ll do our best to ensure you feel safe and supported to share whatever is on your mind.
You can call the PANDA Helpline as often as you like. We're available 9am–7:30pm Monday to Friday, and 9am–4pm on Saturdays. We’ll check in throughout the call to see how you’re feeling, or if there’s anything that’s come up that you’d like to discuss, either now or next time.
Ask yourself, "What might help right now?" or tonight, or over the next few weeks? We can help you break down big concerns into more manageable chunks. This might look like community-based support options, or practical and simple self-care you can do while we’re on the phone together.
Sometimes it helps to focus on the wave that’s coming ashore in the moment, instead of feeling swamped by the whole ocean of life.
If the call is interrupted and you need to go, we can always arrange a time for a follow-up call – you and your family are the priority, always. If your baby wakes up or family arrives home early, you can call us back at a time that suits. If you just need a moment to get ready to feed your baby, or start the next Bluey episode, our counsellors and peer practitioners are happy to stay on the line with you.
Post-call care: Looking after yourself
You might need to tend to your baby straight after we hang up, but as soon as you get a chance, go outside and take some deep breaths of fresh air. Feet firmly on the earth, getting grounded in your surrounds again.
Let the sun warm your skin, or a cool breeze caress your face.
It’s always a good idea to spend time re-connecting to nature and the world around you after doing some self-reflection and exploration during a call.
If you can, change your environment. You might like to:
- Pop your baby in their pram and head to the park.
- Visit family and friends.
- Go to the gym and sweat it out.
If it’s not practical for you to leave the house, you could:
- Lie down to rest or nap.
- Give your indoor plants some love.
- Do some balcony or backyard gardening.
- Listen to music or a podcast that you can tune out to?
- Have a bath, shower, or splash cool water on your face.
- Do a free virtual exercise class at home – try searching for ‘gentle’ or ‘relaxing’ stretches for pregnancy (antenatal) or new parents (postnatal).
- Journalling – you may want to note goals or reflections that have come up during the phone call. This can free up some much-needed mental space.
Helpful Information
What happens when I call the PANDA Helpline?
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Resting and digesting
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Simple relaxation and calming strategies
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Keep an eye on your email
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Before your next call
One last thing.
It’s very common to hang up then immediately think ‘Oh, I forgot to ask about that’ or ‘Really wish we’d discussed this’. Or maybe it’s something you want to chat about next time. You can write these things in your phone notes or make a voice memo, so it’s easy to remember next time we chat.
If something feels urgent, you can contact us any time via phone or email.
All the suggestions above can be adapted for any telehealth appointment – like a call from your doctor, video counselling session, or online peer support group.
Even if you see your healthcare providers in person, we still encourage you to do something nice for yourself either side of the appointment.