Remember that while bringing a new baby home can be overwhelming, you're not alone and it is important to look after your mental health and wellbeing so you can be there for your little one during those early critical days. Here are some tips on how you can do that:
Create a routine
Bringing a new baby home changes every aspect of your life, but by creating a new, flexible, routine you can offer structure and reassurance when you need it most. Why not try creating a daily schedule and include things like reading together, taking a walk, enjoying a song together over meal time, seeing friends and family, or attending a class? Try to include a mix of mental, social, and physical activities each day, as this is great for the baby as well as for you.
Eat and stay hydrated
Remembering to take time to eat and drink yourself can be tricky when you are looking after a little one, but it’s really important to stay healthy and keep your energy levels up so you don’t burn out.
Get enough sleep
While your sleeping patterns may be different from before, your mind and body will be exhausted. It’s important to prioritise sleep as lack of it can worsen feelings of stress and anxiety. Try to get into a routine where you can nap when your baby naps and get help with nighttime feeds if possible.
Spend time with your little one
It’s a scientific fact that your face is the most interesting thing to your baby during those first 1001 critical days. Use toys, books, or songs to make little moments around the house a bonding moment, and remember that simply involving your new addition in daily activities is enough, don’t worry if you don’t want to go out a lot or spend lots of time with friends, that’s ok. Give yourself a break and remember that everyone’s experience is unique.
Write down your thoughts
Getting your thoughts down on paper in a journal is a great way of keeping track of how you are feeling and can help you process complex thoughts and emotions. By writing down how you are feeling you can notice triggers and priories fears or concerns that you might be having. Starting a journal for mental wellness can sound daunting but it is a great way to build resilience, and ultimately lead to a healthier mind with increased gratitude.
Get fresh air
Research shows that exposing your lungs to fresh air, and the scents of flowers and plants can help relieve stress and anxiety. Getting more oxygen is thought to increase the mood-boosting chemicals in your brain, making you feel happier and more relaxed. You don’t need to go on a big adventure, just a walk around the block, a picnic, or a trip to your local park can help you feel more relaxed.
Be kind to yourself
Think of what you would say to a friend or family member who was feeling the same, we bet you would be a lot kinder to them than you are being to yourself. Try to make time to do something that you enjoy, even a five-minute meditation can help to clear your mind. Look for online therapy options for new mams, or there are lots of free mindfulness programmes online that can be helpful to help soften some of the thoughts you are having.
Ask for help
Being a new mam can be a lonely time and mental health problems during pregnancy or after birth are common, but there is support and guidance out there to help. Ask for help from family or friends, talk about how you are feeling or contact specialist services in your area (like the NHS Perinatal Community Mental Health Service) who can help if you are struggling. Alternatively you can email the Samaritans jo@samaritans.org
If you are in crisis, despairing or suicidal, please talk to a healthcare professional immediately. This could be a GP, midwife or health visitor, for example.
Or, you can:
- Go to A&E at your nearest hospital
- Find a local NHS urgent mental health helpline (England only)
- Call Samaritans on 116 123.