Navigating the Mental Health of New Parents

We’ve been on this planet long enough to know parenting is hard. There’s no manual; there’s no right way to do it. No matter what you read online, raising a child is one of the most intense experiences. And no, we’re not talking about the 4 a.m. diaper changes. It goes much deeper than that.

It all depends on the experiences, which can wildly differ. For some, the transition into new parenthood looks smooth, without any major stress.

Many new parents describe early parenthood as hugely satisfying, according to what they expect. For others, the experience is far from what they thought—as the demands of a new infant cause ongoing and constant stress, which can never be turned off—it’s 24x7. That’s what being a parent is all about.

How do you manage your sanity when so much is going on around you? That’s the point we are looking for as well! Hop on, stranger, we’ll look for the answers together.

Contrary to what everyone tells you, to put your baby first, as a new parent, you might find that you’re always putting the needs of others first, while your own needs and priorities can take a backseat.

Give yourself a moment to consider this: There are others who are in need and depend on you, so you have to take care of yourself. If you don’t, then you'll spiral into a universe of neglect, and god help your child in that case. If you stop caring for yourself, you can’t enjoy motherhood either.

For most, looking after yourself entails considerable thought and planning. Given a chance, the demands of the day and your baby will quickly take over.

Even if you have a small window of opportunity to prioritise your needs, you can do wonders to reduce stress and frustration. This little window of time can also allow you to recharge and replenish your batteries so you are a little more patient and positive in your outlook. This reduces the likelihood of mental health conditions.

Time is your constant companion and sometimes even the only one, as lonely as that sounds. You have to be smart in the way you use time. Otherwise, it will slip away. The needs of an infant are constant, so after you’ve met them, if you have any time for yourself, it is sacred. However, it has to be used very wisely.

For instance, you might have to watch your favourite show while getting a meditation session in—whatever it takes to ensure sound mental health. Motherhood is hectic, but that doesn’t mean you have to forego Netflix.

It just means that Netflix time needs to be slotted wisely and clubbed with something else—an activity that doesn’t require you to stare at a screen, such as exercise or yoga.

Another example could be catching up on the news while grabbing a bite - at least you can watch news programs on TV while wolfing down a bowl of whatever - so your nutrition is taken care of. Time is precious, and the wiser you are in its allocation, the better for your mental health.

Get In Some Movement

Good blood circulation is vital for better mental clarity, and a reduced risk of serious illness. Good blood circulation ensures your brain is sharp, heart remains healthy, and your complexion has a natural glow.

You are obviously moving when you are living, however, this is to do with ensuring that you have some physical movement - and you aren’t just sitting when you have some free time.

Movement is very important because it is vital for physical and mental well-being, making a huge difference to everything from cardiac health to weight management, mental clarity and sleep quality.

Regular physical movement is great for cardiovascular function, does your muscles and bones a lot of good, and dramatically reduces the risk of chronic diseases.

Nutrition

While nursing your baby, you must be mindful of your nutrition. Nutrition must be a priority to ensure sound mental health.

You have to eat a nutritious diet loaded with whole foods, including fruits, vegetables, healthy fats, and lean proteins - this can do wonders for your mental well-being by giving you important nutrients for brain function and mood regulation.

Make sure you have enough proteins, carbohydrates, fats, fibers, and more - if you eat well, you will feel well, without a doubt. Also, eating well from the point of view of a new mother is very important because you are nursing the baby - don’t eat anything stupid, and the baby will be fine.

Emotions

Make sure you acknowledge your feelings and get the opportunity to express yourself - even if you have negative feelings. It is absolutely normal to feel bad when adjusting to a newborn.

Focus on your positive feelings and times when you feel good so that you can have a pick-me-up when you need it. Positive feelings can work as a sort of reward - so when you’re down, you have something to think about instead of feeling negative.

Make sure you are emotionally okay - only then can you take care of another tiny human being.

Take Care of Yourself Socially

As humans, we are designed to be social animals. Let’s dial it back to the hunter gatherer and tribe days. In those days too, we were socialising too under our favourite tree.

Today, we might not have that luxury because concrete is everywhere. What has remained constant, however, is the support network. Back in the day, there was an active support network to make sure your newborn was tended to when the parents went out hunting or gathering.

Today too, there is the same support network - just different people. Becoming a parent can be isolating, which can result in feelings of isolation and loneliness. It is important that you develop a support network that you can connect with, share experiences and provide mental and social stimulation that can make a huge difference to those “long days”.

Use Online Resources

We’ve come a long way since our hunter-gatherer days. Thankfully, there are a bunch of resources, just when you need them, that can be massively helpful when you are raising an infant.

Take a minute out of your day to explore online forums, blogs and social media groups that deal with parenting and mental health for further support. You can’t possibly do everything on your own. Somewhere, some blog will tell you how to do it.

We’ve advanced as a civilisation, and there’s an answer to every problem. Finding it is your prerogative.

Nurture Your Relationship With Your Partner

It is very important that you communicate openly and honestly with your partner - share feelings and concerns, and listen to theirs.

Ensure that you make time for some quality time together - try setting up regular dates or activities so that you can reconnect and strengthen your bond.

Remember—you have decided to bring a child into the world. Make sure you’re on the same page. Also, consider attending couples therapy or joining a parenting group together—they might have ideas and suggestions that you could find helpful.

Sleep Enough

Well, this depends entirely on your new infant; however, making sure that you get enough sleep is very important for your mental health. Infants don’t sleep for long stretches - especially if they’ve just been born - the only sleep you’ll have is snatches - make sure you capitalise on the same.

We cannot stress enough the importance of sleep for your mental health - the only way to judge this is to find out what the lack of sleep can do to you. Sleep when you can afford to - your body and mind will thank you.

Be Kind To Yourself

Let’s face it. Being a parent is hard. And it gets harder every second. Back in the hunter-gatherer days, the only thing you had to make sure of was that your child didn’t become prey.

Today, you have TikTok to worry about. You should acknowledge that parenting is hard. Don’t think you will be perfect - and don’t be too harsh on yourself just because you’ve made a silly mistake.

Practise self-compassion - treat yourself with the same kindness and understanding that you would offer a friend. And always remember to celebrate the small victories, no matter how small they may seem.

To conclude, navigating the mental health of new parents is a journey that demands self-awareness and patience.

The demands of parenthood are unrelenting - it is important to remember that taking care of yourself is not a luxury, but a necessity. By putting your mental health first, nurturing your physical being and seeking support from loved ones, you can create a more balanced and fulfilling experience for yourself and your family.

Parenthood doesn’t get easier, but with the right mindset, care and self-compassion, you can power through the challenges and savour the lovely moments that come with raising an infant. After all, the better you take care of yourself, the better you can take care of your little one.

As a new parent, why should I prioritise my mental health?

It is important to take care of your mental health because it directly impacts your ability to care for your infant. When you are mentally okay, you can exhibit more patience, positivity and emotions - and you are there for your child. Neglecting your own needs can result in stress, burnout and mental health issues.

How can I carve out time as a new parent?

You have to be smart in allocation of your time. A tiny window of opportunity can help you recharge your batteries. For instance, combining self-care activities like Netflix and meditation can help you nourish your mind and body so you don’t feel overwhelmed.

Is nutrition important when you are a new parent?

Nutrition is extremely important for maintaining mental well-being. Eating whole foods including lean proteins, vegetables, fruits and healthy gats, can give you the nutrients you need for brain function, energy levels and mood regulation, which are important for both the emotional and physical demands of parenting.

As a new parent, how do I not become lonely?

Remember - we are social animals. The more we socialise, the better. Connect with other parents, join online communities and ask for professional support, - this can help you share your experiences, bringing down isolation and getting mental and emotional stimulation during those exhausting, tiring days.

How do I not give in to the pressures of parenting?

You have to acknowledge that you have feelings - that’s step one. Practise self-compassion which is step 2. Parenting is hard - it’s okay not to be perfect. Concentrate on small wins - always ask for help. And remember to communicate openly with your partner. Make sure you take breaks, ask for support and put self-care first, so you can regain balance.