From baby wipes to well-being: self-care tips for new parents
Being a new parent or expecting your first bub can be a wild ride, full of sleepless nights, baby wipes, and a lot of coffee. But taking care of yourself while you’re looking after a tiny human is self-care for new parents 101. And it doesn’t need to be complicated or expensive.
Whether it's a quick shower while the baby naps or a simple moment of peace with your morning cuppa, taking care of your mental, emotional, and physical well-being is crucial.
Why self-care matters
You might hear the term “self-care” thrown around a lot, but what does it actually mean? It’s all about doing things that make you feel well-balanced, reduce your stress, and bring a little bit of joy or relief to your day. The Australian Institute of Health and Welfare says self-care is a core part of daily living. It’s not just a luxury—it’s how we survive and thrive.
In the chaos of parenthood, these small acts can make a huge difference.
How to make self-care work for you
Self-care looks different for everyone. The trick is figuring out what works for you and making sure it feels achievable and effective. Start small, focus on what matters most to you, and carve out a little time each day for your well-being.
And here’s the best part: self-care for new parents doesn’t have to be expensive or time-consuming. In fact, some of the best self-care routines are totally free and take just minutes.
Source: Life in Mind | A guide to self-care
Simple ways to look after yourself
From grabbing a nap when you can to having a quiet moment in the shower, here are a few simple self-care ideas to try:
When mum life gets too much: easy self-care for tough days
We all have those days when things just feel a bit too much. On days like that, your self-care might look like this:
Give yourself permission to rock a pyjama day (no judgment here!)
Wash your face, throw on some comfy clothes, and call it a win
Ask family or a mate to take over baby duty so you can sneak in a shower or a nap
Remember, it's okay to take a breather and recharge!
When self-care feels impossible
Look, we get it. Some days it’s hard to even think about self-care, let alone actually do it. Maybe you’ve been up all night with a fussy baby, or you’re just feeling overwhelmed. On days like these, self-care might mean putting on your comfiest pyjamas and letting yourself take a break. And that’s okay!
Don’t be too hard on yourself. If all you can manage is a nap or a quick face wash, that’s still self-care, and it’s still important.
Self-care isn’t just about feeling good—it’s also about recognising when you need extra help. Many new parents experience anxiety, depression, or just an overwhelming sense of responsibility. If you’re feeling off, don’t hesitate to reach out to your GP, a psychologist, or a support service.
“Self-care is the ability of individuals, families, and communities to promote health, prevent disease, and maintain health and to cope with illness and disability with or without the support of a health-care provider.”
When to seek support for your mental health
Parenting is tough, and there’s no shame in reaching out for help. If you’re feeling overwhelmed or struggling with your mental health, here are a few ways to get support:
Know the signs: Be aware of common mental health conditions like anxiety and depression that can pop up during pregnancy or after having a baby.
Talk it out: Chat with family or friends about what’s on your mind (if you're comfortable).
Call for help: Reach out to your maternal and child health nurse or dial the Maternal and Child Health Line on 13 22 29.
Visit your GP: Your doctor can help guide you to the right support, or refer you to a mental health professional.
Get professional support: A psychologist or counsellor can offer strategies and tools to help you manage your mental health.
Reach out to a helpline: You can contact Perinatal Anxiety and Depression Australia (PANDA) or Parentline for advice and support when you need it.
Support is here for dads too
Becoming a dad can be just as challenging. Your role is changing, your relationship might feel different, and bonding with your little one may take time. If you're finding it tough, remember there’s help for you too.
Here are a few resources for dads:
Relationships Australia: They offer resources for dads, focusing on your role as a father and your relationship with your partner and child.
Centre of Perinatal Excellence (COPE): Check out their guide for expectant and new dads.
Raising Children: Offers advice and support specifically for dads, covering everything from pregnancy to parenting.