New parents or expecting? 10 Self-care Tips

Summary: Becoming a parent is both thrilling and daunting, making self-care crucial. Focus on sleep, nutrition, and exercise while finding time for yourself. Seek help, set achievable goals, and manage stress. Open communication with your partner is vital. By taking care of yourself, you’ll be more prepared to care for your baby and enjoy the journey.    

Becoming a parent is like stepping into a completely new world—exciting, overwhelming, and sometimes a bit chaotic! Whether you are eagerly awaiting your baby’s arrival or already juggling midnight feedings and diaper changes, one thing’s for sure: self-care is overlooked. But here’s the truth: you can’t pour from an empty cup. Taking time out for yourself isn’t a luxury; it’s essential for being the best parent you can be. So, let’s explore some fun and easy self-care tips to help you feel your best while navigating the wonderful journey of parenthood!   

Simple self-care ideas: Strategies you can use

1. Power naps:

2. Stay hydrated:

3. Eat nourishing snacks:

4. Move your body:

5. Practice deep breathing:

6. Take short breaks:

7. Listen to music or a podcast:

8. Say “NO” without guilt:

9. Keep a journal:

10. Ask for help:

You don’t have to manage everything alone. Whether it’s asking your partner to take over for a bit, accepting meals from loved ones, or sharing responsibilities, letting others help is an important form of self-care.  

Simple self-care strategies include taking short breaks, practising deep breathing, and staying hydrated. Fuel your body with wholesome snacks, move your body gently, and tune in to uplifting music or a podcast. Maintain healthy boundaries, ask for help, and keep a journal to process emotions. These small habits can have a meaningful impact on your well-being.  

How to take care of yourself when you have a newborn?

• Rest whenever you can: Sleep in short bursts when your baby rests. Even a quick 20-minute snooze can recharge your energy. Don’t stress over chores—rest is more important. 
• Stay nourished and hydrated: Fuel yourself with easy, nourishing meals and snacks, like smoothies, fruits, nuts, or sandwiches. Keep water within reach, especially if you are nursing. 
• Accept help: Resist the urge to manage everything alone. Accept help from friends, family, or your partner for cooking, cleaning, or watching the baby while you take a break. 
• Be kind to yourself: It’s perfectly fine if you don’t have things under control. You’re growing, learning, adapting, and doing your best. Be kind to yourself and release the expectation of perfection. 
• Take care of your body: Take a shower when possible, change into fresh clothes, and take a few minutes to stretch or walk. These simple self-care steps can help you feel grounded again. 
• Connect with someone: Reach out to your partner, friend, or other new parents—-sometimes a quick chat is all it takes to feel understood. Online communities and parenting forums can be great spaces to share and listen.  
• Seek professional help if needed: If you’re feeling stressed, low, or anxious for more than a few days, consider consulting with a healthcare professional. Your mental wellness truly matters.  

Also read: Parental anxiety: Guide to finding relief

Why is self-care important for new mothers?

Self-care is essential for new mothers as it nurtures physical health and emotional balance during a demanding and transformative period. Caring for a newborn is exhausting, and without consistent self-care, mothers can easily feel overwhelmed and stressed, resulting in anxiety, fatigue, or even postpartum depression. 

By focusing on rest, nutrition, and emotional support, mothers can sustain the energy and resilience required to care for their babies. Self-care fosters balance, boosts confidence, and deepens their emotional connection, enhancing bonding and making navigating new parenthood smoother. Simply put, a mom who looks after herself is more capable of looking after her baby.  

What are the important aspects of self-care during pregnancy?

• Eating a balanced, nutritious diet 
• Staying hydrated 
• Resting and sleeping well  
• Doing gentle exercises 
• Managing stress 
• Getting regular prenatal checkups 
• Making time for relaxing and enjoyable activities 
• Seeking emotional support 

Also read: Self-care tips for parents: Trusted guide by therapists 

How to practice self-care after having a baby?

1. Rest whenever you can: Since sleep deprivation is common, try to nap when your baby is asleep, even if it's just for a short time. Don't hesitate to seek assistance from your partner, family, or friends. 
2. Nourish your body: Consume balanced meals and drink plenty of water to aid in recovery and boost energy levels. Keep healthy snacks readily available, especially while breastfeeding. 
3. Move gently: Engaging in light activities, such as stretching or short walks, can elevate your mood and promote healing. Always consult your doctor before starting any new exercise routine. 
4. Stay connected: Engage with other new parents or consider joining a support group. Sharing your experiences can help reduce feelings of isolation and provide a sense of community. 
5. Make time for you: Even a few moments dedicated to reading, taking a shower, or practicing deep breathing can help rejuvenate you. Don’t feel guilty, your well-being holds importance too. 

Things to try when self-care feels overwhelming

1. Start with one thing: Choose a single small task, such as brushing your teeth, drinking some water, or stepping outside briefly. Small achievements can boost your mood and create momentum. 
2. Lower the pressure: Self-care doesn't have to be flawless. It’s not always luxurious baths or extensive walks, it can involve saying no, taking deep breaths, or simply enjoying a moment of quiet. 
3. Ask for help: Don’t hesitate to reach out to your partner, family, or friends. Allow someone else to hold the baby, take care of the dishes, or bring you a meal so you can recharge. 
4. Use reminders: Set sticky notes or phone notifications to prompt small acts of self-care. These reminders can gently steer you back to focusing on yourself. 
5. Celebrate small victories: Acknowledge every effort you make, however minor. You're doing your best. 

Look after your mental and emotional health

Taking care of your mental and emotional health after giving birth is equally as crucial as physical recovery. The postpartum stage can evoke a blend of joy, fatigue, anxiety, and unexpected emotions. Being conscious of your feelings and seeking support if necessary, can significantly help. Share your feelings openly, whether with a partner, friend, or family member. If you find yourself feeling consistently low, anxious, or disconnected, don’t hesitate to reach out to a mental health professional. You’re not alone, and assistance is available. Make it a point to check in with yourself daily. Journaling, practicing mindfulness, and deep breathing can alleviate stress and help process emotions. Allow yourself grace and remember that your feelings are completely valid. 

Maintaining your mental health is a crucial aspect of postpartum care. Support is available, and it’s perfectly acceptable to ask for it. 

Where to get help

If you are feeling overwhelmed after the arrival of your baby, resources are available. Don't hesitate to connect with your healthcare provider, a therapist, or a postpartum support group for assistance. Online services like Mental Health Treatment Plan (MHTP) provide accessible, confidential support from licensed professionals. You can also consult your GP for referrals or check if your hospital offers postpartum mental health resources. Seeking help early on can aid recovery and enhance your overall well-being. 

Parenthood is a wild ride but looking after yourself throughout it makes everything flow more smoothly. Remember, self-care isn’t indulgent, it’s the energy you need to be your best self for your little one. So go ahead, recharge, smile, and enjoy the adventure!