Present, capable and not alone: Mental health support for young dads

It can feel amazing. It can feel overwhelming. Often both, at once.

This blog is for young dads, especially if you're wondering how to stay steady for yourself and show up for your baby in the best way you can.

‍

You and Your Baby  

Here’s the thing: babies know who their dads are.

Even when they’re tiny, they learn your voice, your face, your smell. They light up when you’re nearby. You matter more than you might think.

Your presence, your care, and even just the way you look at them all help your baby feel safe, loved, and connected.

‍

Young Dads Are Strong In So Many Ways

We see the strength in young dads like you:

• You show up — even when it’s hard.
• You protect your little one — with whatever you’ve got.
• You want more — for your child, and for yourself.
• You learn — even when no one taught you how

You may not always hear this, but, you have what it takes to be a great dad. And when you look after your own mental health, it helps your bond with your baby grow even stronger.

‍

It’s Not Always The Same For Mums And Dads

Sometimes at the hospital or doctors, young dads feel like they're on the sidelines. Like, not as noticed, not as included, not as supported. You might:

• Feel like people only focus on the mum and baby.
• Want to be more involved but not know how.
• Be unsure about what your role is supposed to be.
• Get told to “man up” instead of being asked how you're really doing.
• Struggle to balance work, study, and fatherhood with no roadmap.

It’s unfair. But it doesn’t mean you’re not important. You are.

‍

What If You’re Feeling Low or Lost or Like You’re Drowning?

Sometimes stress builds up and you start to feel:

• On edge, restless or flat
• Like you’re in a fog or can’t focus
• Distant from your baby or partner
• Like you want to pull away from everyone
• Like you’re not enough, or don’t belong

These are signs you’re under strain and not signs that you're failing. You deserve support and help, and you’re allowed to ask for it.

‍

Getting Help Can Help Everyone

The stronger and safer you feel, the easier it is to connect with your baby. Good support can help you:

• Feel more grounded and confident
• Learn ways to bond, even during tough times
• Cope with stress and big emotions
• Make stronger relationships with your partner, family, or services
• Stay present and connected to your baby’s needs

‍

Things That Can Help You Feel Closer To Your Baby

You don’t need to be a “perfect” dad — you just need to be a present one.

• Hold, rock, or cuddle your baby — your touch helps regulate their nervous system.
• Talk or sing — even if it feels weird at first. They love your voice.
• Make eye contact — your baby watches your face to learn how the world works.
• Take part in feeding, bath time, or settling — routine moments build strong bonds.
• Be patient with yourself — your bond grows over time, not overnight.

‍

You're Not In This Alone

There are places to get support that get it. Help that actually understands young dads, and want to help you feel steady and seen.

‍

Ready to Talk?

• PANDA (National Perinatal Mental Health Helpline)  
  Mon–Fri 9am – 7.30pm  
  Sat 9am – 4pm
  1300 726 306

• Lifeline Australia (24 hour Crisis Support and Suicide Prevention Services)
  24/7 Crisis Support
  13 11 14
  Text and chat also available

• 1800Respect (Domestic Family and Sexual Violence Counselling Service)  
  24/7 Support
  1800 737 732

‍

Mental Health and Wellbeing resources for all parents

• Gidget Foundation Australia (National Perinatal Mental Health Counselling)
  Mon–Fri 9am-5pm
  1300 851 758

• For When (National Care-Navigation Phone Line)
  Mon–Fri 9am - 4.30pm in each State and Territory
  1300 24 23 22

• Headspace (National Youth Mental Health for 12-25 Year Olds)
  3pm-10pm AEDT every day
  1800 650 890
  Chat and email also available

• Beyond Blue (National Mental Health Crisis Support)
  24/7 Support
  1300 22 4363
  Chat also available

• Kids Helpline (National Counselling Service for 5-25 Year Olds)
  24/7 Mental Health Support
  1800 55 1800
  Chat also available

• Suicide Callback Service (Counselling For Those Affected by Suicide)
  24/7 Support
  1300 659 467
  Chat also available

• QLife (Anonymous LGBTIQ+ Peer Support and Referral)
  3pm – 12am every day
  1800 184 527
  Chat also available

• 13YARN Australia (Aboriginal & Torres Strait Islanders Crisis Support Line)
  24/7 Support
  13 92 76

• SMS4Dads
  Free Online Mental Health and Wellbeing Resources for Dads

‍

Specific Perinatal Mental Health Services: Some regions offer specialist clinics or home visiting programs for young mums with mental health needs. Your GP or Midwife can also refer you to these:

• Karitane - Provides early parenting support to families with children from birth to five years old
• ‍Tresillian - Provides early parenting support to families ‍
• BRAVE – Resources for young parents  

‍

You’ve got this. And we’ve got your back.