Becoming a parent is an incredible journey, but it also comes with its fair share of challenges, especially when it comes to finding time to focus on your own mental health.
It's easy to get caught up in the whirlwind of nappy changes, sleepless nights, and new routines, but your mental wellbeing is just as important as everything else. Taking small steps to care for yourself can make a big difference, helping you feel more balanced and prepared to handle the ups and downs of parenthood.Taking care of your mental health doesn’t always have to involve big, complicated changes if that isn’t what’s needed. In fact, small steps can often have a big impact. Try carving out little moments during your day, whether it’s a few minutes to enjoy your favourite snack or a quick walk in the fresh air. Being mindful of getting as much sleep as possible (we know it’s often easier said than done with a baby!) and taking short naps when your baby sleeps can also make a world of difference.
It’s also about being kind to yourself. You’re learning and growing as a parent, and it’s okay if everything isn’t perfect. Don’t be afraid to ask for help if you need it, and try not to compare yourself to others. Every parent’s journey is different, and taking small steps to look after yourself can make a big difference in how you feel. You’ve got this!
If you're still preparing for birth and wondering how you can best consider yourself emotionally, download our emotional safety plan for birth here.
Taking time for yourself can be tough as a new or expecting parent, but even small activities can make a big difference in how you feel. Gentle movement, like a walk in the park or some relaxing prenatal yoga, can work wonders for clearing your mind and lifting your mood. Even just 10 minutes of "me time" with a cup of tea and a good book or some mindful breathing can help you reset when things feel overwhelming.
Socialising with others is also a great way to boost your mental health. Joining a baby group or a prenatal class is a fab way to connect with others who are going through the same thing, helping to ease any feelings of isolation. Sharing your experiences, laughing, or even having a little vent can take a weight off your shoulders. Remember, you’re not alone in anything that you go through!
While life with a baby or while pregnant can feel unpredictable, creating a gentle routine can bring a sense of calm and structure to your day. It doesn’t have to be rigid, but setting up a few consistent habits—like getting up at the same time each morning, fitting in a daily walk, or having a set bedtime routine for your little one—can help you feel more in control.
For your baby, a daily routine can be really helpful too. Over time, they’ll begin to recognise the cues for sleep, feeding, and playtime, which can lead to more settled days (and nights). According to the NHS, having a bedtime routine for your baby can support better sleep, which is good news for both of you! The key is to stay flexible and adapt as needed, making sure that the routine works for you and your family.
Returning to work after maternity leave is a big transition for any parent. Whether you’re excited, anxious, or a little of both, it’s completely normal to feel overwhelmed as you adjust to a new routine that balances work with life at home with your baby.
One of the biggest challenges is managing your time between work and home life. You might feel pulled in different directions—trying to keep up with your job responsibilities while also meeting the needs of your baby. It’s important to try and establish a routine as soon as possible that allows you to separate the two, so you can be present for both.
Setting clear boundaries for work hours and home time can help. For example, if you’re working from home, create a designated workspace and stick to a start and finish time where you close your work laptop. This not only helps with focus but also ensures you can switch off and be fully there for your baby after the workday ends.
Many parents also struggle with guilt during this transition—feeling like they’re missing out on time with their baby or not giving their best at work. This is completely normal, but it’s important to remember that you’re doing your best, and it’s okay to lean on your support system.
If possible, talk to your manager or HR about flexible working hours or staggered days to help ease the transition. Some parents find that a gradual return to work—starting part-time or working from home for a few days a week—makes it easier to settle into a new routine.
It’s also important to give yourself grace throughout this time. You and your baby are both adjusting, so it’s natural that things might feel a little chaotic at first. Over time, you’ll find what works best for you, whether that’s syncing your schedule with your baby’s naps, or using childcare to create focused work hours.
Don’t hesitate to ask for help when you need it, and remember that your routine will evolve as you and your family grow. You’ve navigated maternity leave so well, and this next step is just the next stage of your life together as a family.
Parenthood is an emotional rollercoaster, and it’s completely normal to feel a wide range of emotions. While some days will be filled with joy and excitement, others might bring stress, anxiety, or even sadness. If you’re feeling overwhelmed, it’s important to know that you’re not alone—many new and expecting parents face similar challenges.
Understanding some of the common mental health concerns that can pop up during pregnancy and the early months of parenthood can help you recognise when to reach out for support. In this section, we’ll explore common concerns like anxiety, depression, and birth trauma, and how you can find the help you need.Read More: Am I suffering From Birth Trauma?
For some new parents, anxiety takes the form of obsessive thoughts or compulsive behaviours—this is known as perinatal OCD. You might find yourself stuck in a cycle of intrusive thoughts, like worrying constantly about your baby’s safety, even when there’s no real danger. This can lead to repetitive actions, like checking on your baby again and again, in an attempt to ease the anxiety.
If this sounds familiar, you’re not alone. Perinatal OCD can be really distressing, but it is treatable. The NHS recommends seeking help if these thoughts and behaviours are affecting your daily life or your bond with your baby. With the right support, you can break free from the cycle of worry and enjoy your time with your baby more fully.
Read More: Understanding Postnatal OCD
With so many changes, it can be tough to know when your feelings are just part of the adjustment or when they might signal something more serious. That’s why understanding the signs and symptoms of perinatal mental health concerns is so important.
Being aware of what to look out for can help you or someone close to you get the right support, faster.
Parenthood is a rollercoaster, and it’s normal to feel up and down. But if you’re feeling persistently low, exhausted, or disconnected from your baby, it could be more than just the usual ups and downs. Depression can leave you feeling hopeless, drained of energy, and struggling to keep up with daily tasks. Changes in sleep and appetite, as well as difficulty bonding with your baby, are also common signs.
Read More: Depression During Pregnancy: Signs of Prenatal Depression
If you’re feeling this way, know that you don’t have to keep it to yourself. There are different types of talking therapies and other support to help you start feeling better. It’s important to reach out early—there’s no shame in getting the help you need to enjoy this special time with your baby.
Read More: How to Identify Postnatal Depression
When you’re dealing with mental health struggles during pregnancy or after having a baby, it can feel overwhelming trying to figure out where to turn. The good news is, there are lots of resources out there ready to help—whether you need professional medical advice, a friendly chat with someone who’s been there, or local support options to make life a bit easier.
It can be hard to open up to those closest to you, but talking to family and friends about your mental health can be a huge relief. Whether it’s sharing how you’re feeling or asking for practical help, your loved ones are often more than happy to support you—they just might not know how unless you tell them.
Let them know what you need, whether it’s a bit of help with the baby, someone to listen, or even just some time to yourself. Remember, there’s no shame in asking for help—raising a baby is a team effort, and your mental health matters just as much as your baby’s wellbeing.
Read More: Tips for Looking After Your Partner's Mental Health After Giving Birth
The information on the Your Baby Club website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always discuss any health concerns with a qualified healthcare provider and carefully review all guidance that comes with any medications or supplements before taking.
