Looking after yourself as a parent

Nutrition

Eating meals together as a family is a great way to bond and build healthy eating habits for the future. Try to have breakfast, lunch or dinner together, especially on weekends when you have more time.

Try to eat a variety of healthy foods every day. Aim to eat 2 fruits and 5 servings of vegetables every day. Get at least 30 minutes of physical activity daily, take care of yourself and be aware of your emotions. Talk to your child and family health nurse or family doctor for support if needed. Read more about what to eat as a new parent.

Tips to look after yourself

1. Stay active: try to do some easy exercise, like walking, for 20 to 30 minutes every day. Join the Get Healthy service to help with your healthy eating and physical activity goals.
2. Ask for help: ask family or friends to help with chores, like washing clothes, cleaning, grocery shopping, cooking meals or gardening. If you have older children, ask for help with school drop-off and pick up.
3. Talk with others: chat with friends and family. Visit your local library or community service to find out about groups in your area where you can meet other parents.
4. Stay in the moment: try not to worry about the future.
5. Set realistic goals: like how to manage money or how to share chores.
6. Set time for yourself: do something for yourself every day, even if it is small, like watching your favourite show, meditating, or having a shower in peace.
7. Check your feelings: if you feel sad or worried, talk to your child and family health nurse or family doctor for more support.

Looking after your relationships

Talk to your partner or close family and friends about:

• going out 
• spending time alone
• caring for the baby
• holidays
• healthy lifestyle and exercise
• stopping habits like smoking and misuse of drugs or alcohol
• checking in on how each other is doing
• household chores or tasks
• work and childcare.

Parenting and mental health

How is your mood?

Adjusting to parenthood can take time. By now it is normal to expect that you are feeling more in control and can enjoy parenting most of the time. If this is not how it is for you, now is a good time to take a closer look at what is happening for you.

Beyond blue has a simple questionnaire that you can do to help you get an idea of what your mood is like and what you can do to help you feel more like your old self.

If you are worried about your privacy, be sure that no personal details are asked for. It is anonymous (no one will know who you are). What matters is that you do the self-check, being as honest as possible. 

Getting help when you are not coping

• Beyond Blue
• ForWhen helpline – call 1300 24 23 22
• PANDA helpline  – call 1300 726 306
• COPE

If you think your partner or baby would be better off without you, or you are having thoughts of suicide or harming yourself or your baby, get professional help.

Domestic and family violence

Domestic and family violence is a serious health concern for everyone involved. It does not have to be physical abuse. It can be emotional, psychological, financial, sexual or other types of behaviour that exert power and control over someone. Fear is a common theme of living with domestic or family violence.

Call 1800RESPECT (1800 737 732) for free to connect with the National Sexual Assault, Domestic and Family Violence Counselling Service.

Anger management and violence change programs

You may recognise that you are the person struggling with managing your anger and see that you are the offender of abuse or violence. There are specialist services to help you achieve the change you and your family need:

• Men’s Referral Service – call 1300 766 491
• Men’s Behaviour Change Network NSW 
• Better Dads