If you find yourself getting frustrated or overwhelmed whilst parenting, this parent and baby care plan will give you some simple but effective tools to manage stressful moments. Taking purposeful breaks throughout the day to look after yourself ensures you can parent in the way you’d like to - and keep yourself and your baby safe. The plan includes a range of self-calming strategies you can use when caring for your baby.
The feedback we get from callers to our Helpline is that this safety plan has been a game-changer for them. It can be used frequently throughout the day, whenever you need it. The plan is also effective with toddlers and older children. We hope you find it helpful too.
“I LEFT HIM SAFELY IN HIS PRAM INSIDE, WHILE I WENT OUTSIDE. I CALLED PANDA STRAIGHT AWAY. THE FEELING WAS OF IMMEDIATE RELIEF AND REASSURANCE.”
Parent and baby care plan
Here are some ways to manage feeling overwhelmed, stressed or frustrated when you are by yourself and caring for your baby.
Have a think about situations you find stressful or difficult to manage. Being able to identify them beforehand can often help you manage challenging moments in a calmer and more purposeful way.
If you notice your frustration or stress levels rising (even just a little):
- Make sure your baby is in a safe place, for example secured in their pram, or bassinette/cot in their room.
- Use your baby’s name and say something reassuring to them like, “You’re going to stay here for a minute. I’m just going to the other room/outside and I’ll be back very soon.”
- Leave the room briefly.
- Once you’ve left the room or environment, do something to de-stress for a few minutes. For example:
• take some deep breaths whilst counting from 20 backwards
• get some fresh air
• splash some cool water on your face
• have a drink or a snack
• text a friend
• name and describe 5 things you can see, hear or feel around you (this can help to ‘ground’ you in the present moment). - When you feel calmer, return to your baby.
- Give them verbal reassurance and cuddles to confirm that they’re safe, and you’re there for them.
Mental health checklist
How are you going?
Everyone’s experience of pregnancy, birth and parenting is unique and brings different rewards and challenges. Our mental health checklist can help you to see if what you’re experiencing or observing in a loved one could be reason to seek help.
Make the call
If you still feel stressed or overwhelmed, please call someone – your partner, a friend, the PANDA Helpline, or one of the numbers listed below.
If you call someone, it’s important that you have your baby or child in line of sight while you’re on the phone. Don’t leave your baby or children alone for more than a few minutes unless they’re napping, just pop into the room every now and then to reassure them that you’re there for them.
We also encourage you to ask for practical support if you need it - especially if you’re managing persistent frustration or overwhelm and you’re concerned about keeping your baby and yourself safe.
It’s a good idea to ask a support person to come over and have them care for your baby while you take a moment to rest, re-charge, and look after yourself.
Caring for yourself, and seeking support when you need it, is being the best parent you can be for your baby.
More phone numbers for support in your state
1
Australian Capital Territory
2
New South Wales
3
Northern Territory
4
Queensland
5
South Australia
6
Tasmania
7
Victoria
8
Western Australia
PANDA National Helpline
Find someone to talk to, Monday to Saturday.
1300 726 306
Call 000 for police and ambulance if you or someone else are in immediate danger
Talk with friends or family
Consider talking about how you are feeling with someone you trust. This might be a friend or family member. Once you starting talking you might be surprised at how many others have had similar experiences and the support they can provide you.
Talk with your doctor
Talking with your doctor can be an important step to getting the help you need. They should be able to give you non-judgemental support, assessment, diagnosis, and ongoing care and treatment. They can also refer you to specialists such as a counsellor, psychologist or psychiatrist.
Get help now
If you are having suicidal thoughts or are feeling disorientated it’s important to get help immediately. PANDA is not a crisis service, if you need immediate support call Lifeline 13 11 14 (24/7).