Reassurance regarding Kids Planet Data Security - Read more.
Becoming a parent for the first time is absolutely incredible, but also very intense and exhausting. In the midst of all the whirlwind moments of feeding, comforting, watching them sleep and the practicalities of this new life, it’s easy to forget about yourself and your needs at this time.
It’s important to know that caring for yourself isn’t selfish; it’s absolutely necessary. When your own needs are being met, you’re more able to care for your little one. In this guide, we explore why self-care for new parents matters and look at some principles for simple and practical self-care that can be done around your other responsibilities.
Being a first-time parent to a newborn can be all-consuming in those first days, weeks and months. For mums who have just given birth, recovering physically and emotionally from this, alongside suddenly being responsible for your little one’s care, can feel very full-on. New dads can also find it very overwhelming, no matter how prepared you thought you were for your baby’s arrival.
Parental burnout is a real thing that has real consequences and can affect not only the physical and mental health of mums and dads, but can also have an impact on your ability to connect with and nurture your baby. New mums are often expected to ‘bounce back’ quickly, but that just isn’t the reality for most and doesn’t take into account how challenging this period of time can be for parents.
Self-care isn’t an indulgence or a luxury; it’s an essential part of making sure that you can be the best parent possible to your little one.
Your days (and nights) are now suddenly very baby-centred, but there are still ways to fit self-care around your little one’s needs. These principles can help you to look after yourself in the early days and weeks when your old schedules and routines have gone completely out of the window.
If you’re breastfeeding, your body uses a lot of water to produce milk for your baby, so staying hydrated is extra-important. Having a drink yourself whenever you feed your little one is a good way to ensure you’re getting enough fluids if you otherwise often forget to drink enough.
Getting the right nutrition is also essential, but your meals often get pushed to the bottom of the priority list at this time. Making sure that you eat at least one healthy and balanced meal a day, with all of the main food groups, can make a big difference to you staying at your best.
Building on the last principle, cooking simple one-pot type meals can be a great way to ensure you’re getting healthy and balanced nutrition when you’re busy caring for your little one and not getting to the 30 million other things on your to-do list. A slow cooker can be a great way to batch cook in the easiest way possible, then freezing portions that can easily be reheated on the days when doing anything more than that feels totally overwhelming.
Sleeping ‘when the baby sleeps’ is advice you’ll often hear, but it’s rarely that simple in reality. You never know how long your little one will sleep for and there are always other things that feel like priorities too if you do get some time. It’s important to prioritise sleep though, so nap when you can, and perhaps going to bed a little earlier than normal can help with the deficit caused by night feeds, changes and other interruptions to your rest.
This can look a bit different for everyone, but even finding a way to take a few moments to stretch, calm your mind and take a few deep breaths can all help you to reset.
It sounds obvious, but things such as keeping clean can easily take a back seat when you’ve got a newborn to care for and are battling exhaustion. Taking a shower, washing your hair or having even a quick bath can make you feel a lot better in just a few minutes when your little one is napping or being looked after by someone else.
You may be able to start taking your little one out and about quite quickly, or you may not. If you aren’t able to leave your home, even opening a window to let in some fresh air can help, as can moving around inside as much as you are able, or using your garden or outdoor space if you have one and the weather permits.
Sometimes new parents feel like they have to do it all, but if someone offers to help out – say “Yes Please!”. Having someone wash the dishes, drop off a meal, pick up some essentials for you at the shops or take over watching your little one so that you can jump in the shower, are all little things that can make a big difference to how you feel.
Lots of new mums feel like they should always be doing something, especially when your baby is napping or someone else is looking after them for a while. Watching your little one sleep or just having a sit-down when you get a minute to yourself isn’t ‘wasted time’ at all. It’s essential to give your body and mind what it needs.
Most new first-time parents find that there are lots of family and friends who want to stop by and meet the little one. While this is absolutely understandable, it can also add a layer of stress and even more exhaustion to daily life for new mums and dads. Putting some boundaries in place, such as the length of visits, can be a great way to make sure your baby gets to meet the important people in your and their life, but without it being too overwhelming.
While having and caring for a baby is always extremely tiring in those early months, you’re not alone if you also experience anxiety, depression or intrusive thoughts, both for mums and dads. If you do feel any of these things, reaching out for support is important. You can speak to your GP, practice nurse, health visitor or reach out to mental health support organisations such as PANDAS Foundation or Mind.
Time to yourself is scarce when you’re a new parent, so we’ve compiled some simple ideas that you might find beneficial which each take five minutes or less.
Find a mini moment of calm – Sip your favourite hot drink on your own for five minutes or simply take ten deep and slow breaths.
Indulge in a little light hearted moment – Put on your favourite song to dance to or change into something that makes you smile.
Reach out to someone – Text a friend you haven’t seen in a while or have a quick look online for a local parent community you might like to join.
Practice gratitude or jot down your mood – write down one sentence such as “Today I am thankful for …”, “I felt calm today when…” or “Tomorrow I’d like to…”.
Whether you’re a new mum or dad, looking after yourself and your baby isn’t easy, but it is important to ensure that you get your needs met as well as caring for those around you. The support of partners, family and friends can be a great help, but not everyone has a large ready-made network so it’s key to take some time for self-care when you can.
When your physical, emotional, and mental well-being are attended to, even in the smallest of ways, you become the best version of yourself for your baby, your partner, and others around you.
At Kids Planet, we want to support parents and families at all stages of the parenting journey through these early years, with advice and practical tips to help you and your little one thrive.
Find your nearest Kids Planet nursery.
© Copyright 2025 Kids Planet Nurseries - All Rights Reserved.
