Becoming a parent is a life-changing experience filled with love, joy, and new challenges. However, along with sleepless nights and endless diaper changes are plenty of times when most new parents struggle to prioritize their well-being.

It’s easy to feel guilty about taking time for yourself, but self-care isn’t selfish—it’s essential. When you take care of your mental, emotional, and physical health, you’re better equipped to care for your baby. Here’s how to create a self-care plan that supports both you and your growing family.

Shift Your Mindset: You Can’t Pour From an Empty Cup

Many new parents think that taking care of themselves is a luxury, something they can do only if they have extra time. However, it’s important to understand that you can’t give your best to others if you’re not feeling good yourself. Focusing on your own well-being helps you avoid feeling overwhelmed, anxious, or down after having a baby. When you take care of yourself, you not only feel better but also set a good example for your child and build a stronger bond with them.

Identify Your Essential Needs

Self-care doesn’t have to be extravagant. In fact, some of the most critical needs humans have are the simplest. Start by focusing on the basics:

• Sleep: Take breaks whenever you need to, and don’t be afraid to reach out for help if you need it.
• Nutrition: Take care of your body by eating healthy meals and drinking plenty of water.
• Movement: Just a little bit of stretching or a quick walk can help lift your spirits.
• Connection: Keep in touch with family and friends to help prevent feelings of loneliness.

Create Small, Achievable Self-Care Habits

Don’t wait until you “have enough time” to do self care when you think it will take a lot of time, because it won’t take as long as you think it will! Instead of waiting for large chunks of free time (because you likely won’t get them), use the small moments you find for self care in your daily routine:

• Take deep breaths and close your eyes, focusing on your breathing and being in the moment while rocking your baby.
• Listen to music or a podcast while feeding your baby.
• Enjoy a warm cup of tea during the baby’s nap time.
• Spend five minutes journaling before bed.

Small, consistent self-care practices add up and can significantly impact your well-being. You might be surprised at the big difference that such little increments of time can make.

Set Boundaries and Ask for Help

One of the biggest challenges new parents face is the feeling that they have to do everything alone. It’s okay to say no to visitors when you need rest or ask a partner, friend, or family member to help with household tasks. Setting boundaries allows you to prioritize what truly matters without overextending yourself.

Emotional and Mental Self-Care

New parenthood comes with a range of emotions, from overwhelming love to anxiety and exhaustion. Take time to check in with yourself by:

• Practicing mindfulness or meditation
• Talking to a trusted friend, therapist, or support group
• Writing down three things you’re grateful for each day

Practicing therapy at Pasadena Perinatal for postpartum anxiety, stress, or parenting challenges can provide additional tools and support during this transition.

Make Time for What Brings You Joy

Parenting may change your routine, but it shouldn’t mean completely abandoning the things you love. Make room for small activities that bring you joy, whether it’s reading a book, painting, gaming, or simply enjoying a quiet moment outside. Don’t be afraid to ask for help; if you need someone to help you by taking the baby off your hands for a little bit so you can find time for you, do so!

Accept That Self-Care Looks Different in Every Season

Self-care evolves as time goes by and sometimes, from one day to another. Some days, it may be a long shower or a nap, while other days, it may be a walk outside or a coffee date with a friend. Be flexible and adapt your self-care plan to what’s realistic in each season of parenthood.

If you’re feeling overwhelmed, know that help is available. At Pasadena Perinatal Therapy, we specialize in supporting new parents through individual therapy, postpartum support, and mindfulness-based approaches.

Contact Us Today

Taking care of yourself isn’t selfish—it’s one of the best gifts you can give your child. Pasadena Perinatal Therapy is here to support you. Reach out today to start your journey toward a healthier, happier you.