Self-care tips for pregnancy and after having a baby

Be kind to yourself

It’s okay if things don’t go as planned or if you start feeling worse again. Everyone has their own pace, so take things slowly and be gentle with yourself.

Cook meals in advance

When you’re feeling well and have more energy, plan ahead for times when you might not feel as good. Batch-cook meals and freeze them for quick, healthy options later. If you can afford it, you could use a meal subscription service or have groceries delivered.

Accept help

If friends or family offer practical help, try to accept it. Consider what would be most helpful, like assistance with shopping, cooking, or cleaning.

Talk to someone you trust

Talking to someone about how we feel can be helpful. It might feel awkward to discuss something so personal, but explaining how your feelings are affecting your life can help others understand. They might be able to offer support.

Build Your Support Network

Talking to other new parents about how you’re feeling can be reassuring. You might find they’ve had similar experiences. Discussing your mental health with those who understand is often called peer support.

Research shows that peer support can reduce feelings of depression and anxiety in new parents. It also offers a chance to share skills and receive emotional and practical support, helping you feel more confident as a new parent.

However, socialising with other parents can sometimes make you feel more anxious or stressed. It’s important to only do these things if you want to and feel ready to.

Below are some things to consider.

Go to Local Parent-and-Baby Groups

If you’re nervous about meeting new people, try an activity-based group. This might make it easier to start conversations with other parents. For example, you could try a music or yoga class. The National Childbirth Trust (NCT) has information on finding local parent-and-baby groups.

There are also antenatal groups for expecting parents. Ask your midwife or doctor for more information about these.

But remember, there’s no pressure to attend lots of groups. All parents are different, so do what works for you.

If you’re interested in a group but feel nervous, contact the class provider in advance to know what to expect. You can also bring someone with you for support.

Seek Support Online

Many online communities allow you to share your experiences of being a parent and dealing with mental health issues. Websites like Netmums have forums for parents. You could also try Side by Side, Mind’s online peer support community.

Our pages on looking after your mental health online offer tips for maintaining a good online/offline balance and staying safe.

Look after your wellbeing

It might feel hard to find time to think about yourself while pregnant or looking after a baby. Making small changes can help you look after your mental health.

These are some ways to help take care of yourself.

Set boundaries

Consider setting boundaries with those around you to prevent feeling overwhelmed.

For instance, if friends or family want to visit, you might let them know beforehand that you’re only up for a short visit of an hour or two.

Additionally, if you’re concerned about others holding your baby, it’s okay to express that preference. People will understand and are likely to support your needs.

Recognise your triggers

Consider keeping a diary to track your moods and daily events. You don’t need to write a lot; recording entries might also work. This could help you spot patterns and understand what impacts your mental health.

You may notice that certain situations or people trigger challenging emotions. Recognising these early signs can help you realise when you’re starting to struggle and when it’s time to seek support.

Try not to compare yourself to other people

It’s common to compare ourselves to other parents and their successes, especially on social media where we mostly see the brighter side of parenting. This can sometimes make us feel inadequate.

Remember, we don’t see what’s really going on behind the scenes. If possible, focus on your own needs and journey.

Keep active

Physical activity can lift your mood, distract you from anxious thoughts, and give you a sense of doing something for yourself.

This could be as simple as a walk with the pram, dancing to music at home, or doing some gentle yoga. However, remember that your energy levels might change daily. It’s perfectly okay to slow down or take a break when you need to.

Take time to relax

You might feel like you have no time for yourself, or that you’re always stuck at home. Try to carve out a few minutes to do something you enjoy, something that truly helps you relax, whether that’s reading a book, watching TV, or engaging in crafts.