As a parent we are always considering our baby’s needs.

It is important to think about what makes us feel good as well.

This will be different for everyone, here are some suggestions you can try and you may find that some might work for you.

We have divided them into Body, Mind and Soul.

 

Body

• Going for a walk with the baby in a pram, depending on how you are feeling, you could make it a brisk walk
• Go to a mum’s and bub exercise class
• If exercise is your thing, meet with other mum’s and do some stair climbs and share the care of the babies.
• Go to the pool with others and share the care of the babies and do some laps
• Consider what you put into your body because food can affect our mood
• Be creative in the kitchen while your partner or trusted one is caring for your baby

Mind

• Do a puzzle
• Listen to an audio book or a pod cast about something unrelated to your current experience
• Go to a movie where they provide a room or theatre for parents and babies
• Tag team parenting with partner allowing time away from baby, at a time that works for you, maybe start off with a short period
• Have a date with your partner: take-away with candles, brunch at favourite café

Soul

• Listen to your favourite music, dance or sing out loud
• Face time a caring friend or family member
• Get out of the house and go to a friend’s house
• Dive into the water
• Spend time in a green space or natural environment such as bushland, park or beach
• Draw or sketch
• Practice mindfulness, there are Apps for this to help you (see Useful Resource Page)
• Meet up with other’s from a parenting group
• Practice yoga at home or in a class
• Cuddle your partner
• Stay at home and have a relaxed day
• Listen to your thoughts: are they kind to you, because we are all doing the best we can
• Meet up with a friend in a café
• Sit down and have a hot cup of tea
• Have a hot shower or bath
• Go for a walk before or after your partner leaves for work
• Talk to your partner or someone you trust about how you are feeling
• Laugh out loud, you can’t get it right all the time (and what is right anyway?) and do you know your baby doesn’t need that. Remember you are learning and that is great!!
• Treat yourself like you would treat a very good friend.

Finally, if you feel like you are not able to find enjoyment in the usual things or you are just not feeling yourself or feeling not right, it is important to find someone who you can trust and talk to them.

You can also find a health professional such as an Child and Family Health Nurse who can talk with you and help you get the right help. The earlier these feelings are addressed the sooner you can feel more like yourself again​

Northern Sydney Local Health District Health Promotion Classes for Prenatal and Postnatal Mums

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Aqua - Prenatal and Postnatal

Low intensity & low impact classes of movement in a supported water environment.

Gentle exercises in the pool to help prevent back pain, encourage better posture and maintain health and muscle strength during pregnancy or following birth.

Yoga - Prenatal and Postnatal

Gentle exercise to strengthen and stretch, improve and maintain health and fitness during pregnancy, or to help you get back into shape following birth.

Postnatal Physiotherapy Exercise

Gentle re-introduction to exercise following the birth of your baby, after your 6 week postnatal check-up. Babies welcome! The pilates-informed exercises aim to strengthen the part of your body most affected by pregnancy and childbirth (including posture, pelvic floor, abdominals, whole body flexibility and back care). They are designed to encourage everyday practice with or without your baby.

Infant Massage

Learn how to massage your baby. A 4 week course led by an IAM qualified Infant Massage instructor. Develop your skills to understand your baby through loving touch and communication. Learn skills to help you relax your baby and yourself. You can also learn tips to assist in the relief of symptoms of colic etc.

To Enrol

Enrolments via website: www.nshealthpromotion.com.au

Queries: nslhd-parented@health.nsw.gov.au

Completed Medical Clearance Forms essential for exercise classes – please see website to download a form.

​For many new dads the sudden responsibility of caring for a newborn, expectations of providing financial support and the drastic change in lifestyle can take a toll.

Research shows one in seven new dads can experience levels of psychological distress while adjusting to fatherhood, and one in 10 first-time fathers develops postnatal depression.

 

SMS4dads recommends a number of resources for dads. All resources are publicly available however, some information from the resources may be challenging, unconventional, or may not fit your situation. SMS4dads encourages you to bear this in mind when accessing the recommended sites and to seek clarification from health professionals if necessary.

Guide for dads:

•  Beyond Blue - A Guide for dads
• A guide for dads – How to support yourself 
• A guide for dads – Caring for your family during perinatal mental illness 

Other Links:

• SMS4dads Facebook page
• Tresillian - Just for Dads
• Support for Dads
• COPE Organisation: information for new fathers and partners
• COPEOrganisation: Fatherhood isn't always easy. Sign up to receive free supportive emails
• Raising Children Network - New Dads: 10 tips for making a great start to fatherhood
• Fathering Across Cultures

 

 

Many women experience mixed emotions during pregnancy and early parenthood. But some women are more likely to experience emotional difficulties at this time, especially if they've experienced mental health conditions in the past.

Visit Perinatal mental health questionnaires page here and make contact with a health professional for further assistance, advice, assessment and/or referrals. ​​