Supporting the emotional wellbeing of expectant and new parents

For some expectant and new parents, stress may show up as mood changes or irritability with other people including partners, children and other family members. Stress can also show up as physical ailments such as stomach pain, headaches or other unexplained physical symptoms.  

Some expectant and new parents may internalise their stress during this period, blame themselves or judge themselves harshly. Knowing that these varied reactions are normal, and that being an expectant or new parent is a difficult adjustment for most people can be reassuring. It’s important they allow themselves time to adjust to their new role.  

People sometimes find it hard to ask for help or reach out for support from people around them. However, being able to ask and accept help can be seen as a sign of strength and resourcefulness. Parenting is a lot easier with the help of good people. Reaching out to family, friends, neighbours, colleagues, safe online groups or play groups can provide extra support during this phase of life.  

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Ways to improve wellbeing

Making time for activities that enhance emotional wellbeing can be difficult for any expectant or new parent. However, it is really important for expectant and new parents to care for themselves too. Here are some suggestions:

• Eat a balanced diet, including plenty of fresh foods throughout the day to help with energy levels (the occasional treat is OK too of course!)  
• Drink lots of water, especially if breastfeeding
• Enjoy the little things, such as a child's smile, patting a pet, or reflecting on happy memories
• Get some fresh air and sunshine outside, even opening a window can help
• Simplify the family schedule if possible
• Do some form of exercise. Gentle walking or stretching is enough (with medical advice if needed after childbirth)
• Find a network of supportive people to talk with, including other new parents
• Pause for some mindful moments each day
• Tune in to feelings at various points in the day and monitor mood
• When frustrated, move the body or have a change of scenery rather than let the frustrations build up
• Acknowledge any negative thoughts and allow some space to process them, then try to focus on more positive ones as well
• Ask for help when needed. Having at least one trusted health professional to share concerns with or reach out to is important
• Engage in pleasant activities such as gardening, reading, watching a movie, or listening to music or podcasts
• Avoid caffeine and other stimulants after midday
• Avoid short term coping strategies such as alcohol or other recreational drugs
• Arrange for some time alone each day, even if it is a short period to start with (even ten minutes can be helpful)
• Openly communicate with a partner or other trusted person who can help if stress feels unmanageable
• Avoid using the internet excessively to research medical and health concerns
• Limit social media and news exposure

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References

• _{Stability and Change in Self-control During the Transition to Parenthood. VAN SCHEPPINGEN et al. 2018.}
• _{Mental Health Care in the Perinatal Period, Australian Clinical Practice Guideline, October 2017. Australia: Published by COPE‍‍‍}

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Other helpful resources

• Jean Hailes for Women’s Health
• Parenting Science