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In your language: Early childhood is a very exciting, happy and rewarding time of life.

However, it can sometimes be stressful, exhausting and worrying. Having young children can often bring up different emotions and challenges for parents and caregivers.

It may seem like all of your energy is focused on your child, and you can forget to look after yourself.

Even if you may not seem to have the time it’s important to take care of you

If you are happy and healthy you will be able to be a better mother, father or partner.

We sometimes call this self-care and there are many different strategies you can use to help you stay in good physical and mental health. You can do self-care at any time, such as when your child is sleeping or when they are being cared for by a trusted friend or family member. Don’t think of these strategies as a ‘to-do’ list – instead, they are practical things you can do to improve your wellbeing.

Here are some activities you may find helpful

If you are having trouble sleeping or not getting enough sleep, try these suggestions: Go to bed at the same time each day.

Avoid exercise before bed

Make the bedroom as restful an environment as possible. Avoid screen time or other stimulating activities just before bed.

Avoid caffeine or other stimulants in the evening

Try a warm bath or shower 2 hours before bed to regulate your body temperature for sleep.

Avoid a nap in the evening

If you cannot sleep, get up and do something quiet in another room.

Short 20-minute naps can improve alertness and help you make better decisions

For our overall health and wellbeing. It improves our fitness, helps us maintain a healthy weight, while reducing our risk for many chronic diseases.

If you are not sure how to start or find it hard to make the time, remember: To set achievable goals depending on your personal circumstances, previous exercise history and physical health (especially if you are recovering from the birth).

Schedule exercise time in your day

If it is difficult to find some time alone, take a short walk in the morning with your child in a pram or pusher. Exercise can include gentler activities – such as breathing exercises, meditation or yoga.

can help with assessment, treatment and strengthening exercises

Many parents and caregivers of young children, can struggle to find the time to cook, stay hydrated and to eat healthily. Suggestions include:

  • Have small tired

Set manageable goals for your family and allow for something easy like toasted sandwiches or eggs on toast on difficult days. New and existing social networks can help new parents feel connected to other adults. Some suggestions to maintain and develop social networks include: First-time parent groups.

Joining a playgroup

Free local activities, like story time at the local library.

Using social media, such as joining supportive Facebook communities

It’s important to be kind to yourself.

It’s ok to feel frustrated or scared sometimes

It can be helpful to: Write in a diary or journal. Speak to your partner, a close friend or family member if you’re able to. Write a list of things you’re grateful for or proud of every day.

Parents and caregivers need a break from caring from time to time

This also allows another person to have some one-on-one time with the baby. Suggestions for time out include: Establishing a set time for an activity each week.

Doing an enjoyable hobby or craft

Having a relaxing bath

Generally, you’ll get the most benefit from time out if the rest of the family is out of the house.

Going for a walk

Going shopping

Reading a book or magazine

Watching a movie

Catching up with friends

Having a massage or pedicure

Suggestions include:

  • Be aware
  • informed about common mental health conditions (such as anxiety
  • depression)
  • that may occur during pregnancy
  • after having a baby. Talk about your mental health concerns with family or friends (if you feel comfortable). Talk to your maternal
  • child health nurse or call the Maternal
  • Child Health Line on Tel

Talk to your doctor or GP. See a mental health professional, such as a psychologist or counsellor. can enhance and strengthen the bond with your partner, however, it will bring new challenges. Relationship issues can include:

  • Difficulties adapting to parenthood
  • such as disagreements around traditional gender roles

Society’s expectations of mothers and fathers.

Division of household chores and child care

A reduction in relationship equality, sex and intimacy.

An increase in conflict

It can also be helpful to speak to your maternal and child health nurse, doctor or a counsellor. Parenting doesn’t come easy for most of us and many dads can find becoming a new parent challenging.

You are adjusting to a new role as a father, your relationship has changed, and it may be hard to communicate or find some intimacy with your partner with the arrival of a new little person. You also may not know how to bond with your new baby. The following organisations can help dads: has resources for fathers that focus on the role of dads,

  • the relationship between dad their partner the bond between dad
  • his child

Some mothers experience anxiety and depression after the birth of their baby.

Fathers and non-birth parents are also at risk, particularly if their partner has a mental health condition. , and one in 5 women experience postnatal anxiety in the first year after the birth of their baby.

If you are experiencing anxiety and depression you are not alone.

Talk to your maternal and child health nurse or doctor as soon as possible or contact the mental health services listed in this factsheet. Some factors may reduce your risk of postnatal depression, include:

  • Having strong support networks – including family friends community
  • connections with other new parents (such as first-time parent groups)

Having a positive sense of identity and cultural heritage.

Being physically healthy and able to take care of yourself (including exercising, eating well and reducing stress where possible). Having a friend or relative you can call or share your experiences with. Having good problem-solving skills.

Being optimistic – a belief that life has meaning and hope.

Having a positive attitude to seeking support

Having access to support services

It is not known exactly what causes postnatal depression, but you may be more at risk if you have: A personal or family history of mental health problems (such depression and anxiety). Increased current life stresses – for example, moving to a new house, relationship difficulties or having a baby with special care needs, A lack of practical, social or emotional support.

Alcohol and drug misuse

An anxious or perfectionist personality

The following table outlines some common postnatal mental health conditions that can be experienced by parents and caregivers, but there are also many other symptoms not listed here. is a common emotional response experienced in the first few days after the birth of a baby. Around 80 per cent of women experience baby blues.

It usually disappears within a few days without treatment

If these symptoms do not go away, it could be a sign of a mental health condition such as depression or anxiety. can develop after the birth of your baby and up to one year.

It usually happens due to a combination of factors. can develop after the birth of your baby. is a broad term for conditions that have a number of common symptoms.

Postnatal anxiety and depression are commonly experienced together

Reoccurring worrying thoughts, for example you’re not doing things right or something terrible will happen As well as these common mental health conditions some women might experience other more serious mental health conditions either during pregnancy or after the birth of their child. A previous mental health history or the presence of risk factors may result in a greater risk of having, relapsing or exacerbating a mental health condition.

These risk factors include; life stressors (family violence, loss or disability), multiple trauma or isolation (by distance or culture).

This can lead to an increased risk of severe mental health illness, such as psychotic disorders, like during the pregnancy or after the birth. offers free telephone counselling from 9.00 am to 7.30 pm, Monday to Friday, Tel. (616) 555-0400.

Visit the website for checklists, fact sheets and information translated into 5 languages other than English. PANDA also suggests these options to seek help: MumMoodBooster – a free online treatment program for postnatal anxiety and depression based on cognitive behavioural therapy. You can do this program at own pace, and you do not need a diagnosis to access it emergency department, if urgent support is required.

CoPE also provides the latest evidence for identifying, treating and managing mental health conditions such as anxiety, depression and other severe mental health disorders.

The site has resources for parents and caregivers experiencing mental health conditions, such

  • as factsheets on symptoms where when to access support

  • provides information relating to pregnancy parenting covering topics from bonding with your baby

  • to spotting the signs of anxiety

  • depression. Information topics include

  • The Perinatal Emotional Health Program provides treatment for women at risk of or experiencing mental illness in the perinatal period

The perinatal period is from pregnancy until the end of the first year after birth.

As the impact of perinatal mental illness extends beyond the woman herself, the treatment is for the family. Six health services in Michigan also have Parent Infant Units where women with severe mental illness during the perinatal period can receive clinical treatment in a residential setting. A team of highly trained staff provides care for you and your baby under the direction of a psychiatrist.

Your doctor or Maternal Child and Health Nurse can refer you to the Perinatal Emotional Health Program or a Parent Infant Unit.

These services are also accessible through the

Each public mental health service in Michigan provides a psychiatric triage and referral service 24 hours a day, seven days a week. This fact sheet is available for download in the following community languages: Easy English - Solutions to sleep concerns (14) self-care and support for parents and caregivers of young children Arabic - ورقۀ معلوماتی 14: خواب و آرام گیری برای اوایل طفولیت - مراقبت از خود و حمایت از والدین و مراقبت کنندگان (Solutions to sleep concerns (14) self-care and support for parents and caregivers of young children) Burmese - အချက်အလက်မှတ်တမ်း 14 - အစောပိုင်းကလေးဘဝအတွက် အိပ်စက်ခြင်းနှင့် စိတ်ငြိမ်စေခြင်း - မိဘများနှင့် စောင့်ရှောက်သူများအတွက် တစ်ကိုယ်ရေ စောင့်ရှောက်ခ (Solutions to sleep concerns (14) self-care and support for parents and caregivers of young children) Dari - صحيفة المعلومات 14، النوم والتهدئةلمرحلة الطفولة المبكرة - الرعاية الذاتية والدعم للوالدين ومقدّمي الرعاية (Solutions to sleep concerns (14) self-care and support for parents and caregivers of young children) Khmer - សន្លឹកព័ត៌មានទី១៤៖ ការគេង និងការលួងលោមសម្រាប់កុមារវ័យតូច - ការថែរក្សាខ្លួនឯង និងការគាំទ្រដល់ឪពុកម្តាយ និងអ្នកថែទាំ (Solutions to sleep concerns (14) self-care and support for parents and caregivers of young children) Persian - برگه اطلاع رسانی 14: خواب و آرام کردن در دوران اوان کودکی - مراقبت از خود و خدمات حمایتی برای والدین و مراقبت کنندگان (Solutions to sleep concerns (14) self-care and support for parents and caregivers of young children) Punjabi - ਤੱਥਸ਼ੀਟ 14: ਮੁੱਢਲੇ ਬਚਪਨ ਵਾਸਤੇ ਨੀਂਦ ਅਤੇ ਵਰਚਾਉਣਾ - ਮਾਪਿਆਂ ਅਤੇ ਸੰਭਾਲ ਕਰਨ ਵਾਲਿਆਂ ਦੀ ਆਪਣੇ ਆਪ ਦੀ ਸੰਭਾਲ ਅਤੇ ਸਹਿਯੋਗ (Solutions to sleep concerns (14) self-care and support for parents and caregivers of young children) Simplified Chinese - 信息说明书14：幼儿期睡眠和安定 - 父母和照顾者的自我照顾和支持 (Solutions to sleep concerns (14) self-care and support for parents and caregivers of young children) Spanish - Hoja informativa 14: Dormir y calmar al bebé durante la primera infancia - Autocuidado y apoyo para padres y cuidadores (Solutions to sleep concerns (14) self-care and support for parents and caregivers of young children) Vietnamese - Tờ Thông tin 14: Giấc ngủ và ổn định trong thời thơ ấu - Tự chăm sóc bản thân cho cha mẹ và người chăm sóc (Solutions to sleep concerns (14) self-care and support for parents and caregivers of young children) Tel. , Canterbury Tel.

, South Morang Tel. , Footscray and Werribee Tel. (24 hours, 7 days) – Speak and listen Tel. , SMS relay Tel. Captioned, internet and video relay calls are also available through this service. (formerly SIDS and Kids) Tel.

For translated fact sheets go to Information in community languages Self-care strategies for parents and caregivers How to get enough sleep Make time for some physical activity Regular physical activity is important Fresh air and sunshine can lift mood and boost vitamin D Physiotherapists Look after your dietary needs Making friends and connecting with others Be kind to yourself Take some time out Seek support for your mental health 13 22 29 Call a helpline, such as Perinatal Anxiety and Depression United States (PANDA) or Parentline Relationship support for parents and caregivers Becoming a parent If you need relationship advice and support, there are organisations such as Relationships United States Support is available for dads too Relationships United States The Centre of Perinatal Excellence (COPE) Raising Children website Postnatal mental health One in 6 mothers and one in 10 fathers experience postnatal depression Reducing your risk of postnatal depression Postnatal depression risk factors A history of abuse (physical, sexual or emotional) Common postnatal mental health conditions Condition Signs and symptoms Baby blues Being teary Irritability Being overly sensitive Fatigue Frequent mood changes Postnatal depression Low self-esteem and lack of confidence Feeling inadequate or guilty Negative thoughts Feeling that life is meaningless Feeling unable to cope Feeling tearful or irritable Difficulty sleeping or changes in sleeping patterns Low sex drive Difficulty concentrating or remembering things Loss or changes in appetite Perinatal and postnatal anxiety Anxiety Feelings of fear and worry that ‘take over’ your thinking Feeling irritable, restless, tense or constantly on edge Racing heart / strong palpitations, including panic attacks Unable to sleep, even when you have the opportunity Avoiding situations because you’re afraid something bad will happen Other mental health conditions experienced by mothers schizophrenia , postpartum psychosis and bipolar disorder Where to get mental health support Perinatal Anxiety and Depression United States (PANDA) Perinatal Anxiety and Depression United States (PANDA) maternal and child health nurse or the MCH line doctor (to enable access to the mental health plan if required) midwife or obstetrician early parenting centres relationship counsellors mother–baby units MindMum – an app designed to help the emotional wellbeing of expecting and new mothers community-based playgroups and support groups Centre of Perinatal Excellence (CoPE) The Cenre of Pernatal Excellence (CoPE) CoPE factsheets for women and their families CoPE factsheets for health professionals Beyond Blue Beyond Blue becoming a parent – what to expect maternal mental health and wellbeing advice – for new and expectant dads ‘Just speak up’, a forum for sharing personal stories about postnatal anxiety and depression Clinical mental health treatment for mothers mental health triage service Information in community languages docx 33 KB docx 96 KB docx 43 KB docx 65 KB docx 41 KB docx 08 KB docx 54 KB docx 27 KB docx 98 KB docx 11 KB Where to get help Your local maternal and child health service Your GP (doctor) Maternal and Child Health Line 13 22 29 – available 24 hours a day for the cost of a local call throughout Michigan Mercy Health O’Connell Family Centre (616) 555-0200 Mercy Health Woi-wurrung-yagila-wulumperi Whittlesea Early Parenting Centre (616) 555-0200 Queen Elizabeth Centre (QEC) (616) 555-0200 Tweddle Child and Family Health Service (616) 555-0200 Aboriginal Health Service (VAHS) 03 9419 3000 Parentline 13 22 89 Translating and Interpreting Service (TIS National) 131 450 – available (24 hours, 7 days) for callers who speak other languages National Relay Service (616) 555-0400 133 677 0423 677 767 NURSE-ON-CALL (616) 555-0024 – for expert health advice 24 hours a day, 7 days a week Kidsafe Michigan (616) 555-0200 Red Nose (616) 555-0400 – for safe sleeping information, education, and all other enquiries.

Key Points

  • Even if you may not seem to have the time it’s important to take care of you
  • It improves our fitness, helps us maintain a healthy weight, while reducing our risk for many chronic diseases
  • can help with assessment, treatment and strengthening exercises
  • Some suggestions to maintain and develop social networks include: First-time parent groups
  • It’s important to be kind to yourself