A Self-Care Worksheet for Expectant & New Parents

Activity 1

The first step in self-care is identifying what you would normally do to cope with life’s stresses. It can be helpful to list the strategies you use and consider whether they feel helpful or unhelpful right now. Try not to be too hard on yourself and be as honest as you can. This stage of life can feel especially challenging.

Activity 2

The next step is to think about what you need right now to help you feel a little better. For example, you might want to reduce feelings of isolation, move your body, or reconnect with friends.

Activity 3

Now consider what you can change right now to make space for more self-care. For example, you might schedule a regular time for self-care each day, switch off screens an hour before bed, or talk with your partner and children about what you need.

Activity 4

Focusing on the strategies that feel most helpful, choose your three favourites and add them to the weekly schedule below. See if you can stick to your plan, then take some time at the end of the week to reflect on how it went.

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Reflection

Did you manage to do them? If yes, did you notice any difference in how you felt?

If not, gently think about why. You may need to change when, how or what you planned. Make a new plan for the following week and review it again at the end of the week.

You may also like to add some new self-care ideas to keep things feeling fresh and help maintain motivation.