10 Self-Care Tips for New Mums

Written By Luke Thorn

Dear New Mum: You’re Doing Better Than You Think

Having a baby - especially for the first time - is one of life’s most profound and life-changing experiences. While there are precious moments to be cherished, it is incredibly demanding, exhausting, and at times, isolating. Some days feel like a blur of tears and overflowing laundry baskets and trying to remember when you last ate, showered or had a moment to yourself. Please know that you are not alone, and that you’re not expected to have it all figured out. Alongside this, we’ve included 10 self-care tips for new mums to support your wellbeing during this period.

It’s OK If It’s Hard

You may have gone from a structured work environment to being “home all day” with a tiny human 24/7. You might wonder, what do I have to show for today? But keeping a baby fed, safe, and loved day after day, is an incredible achievement!

Be Kind to Yourself

In the early months, being kind to yourself means recognising everything your body and mind are working through.

  • Your body is healing from birth - recovery takes time

  • Hormonal changes can affect your mood and energy

  • Sleep deprivation is real and can make everything feel harder

  • Breastfeeding can be painful, frustrating, and emotionally draining

  • You’re navigating a constant cycle of feeding, nappy changes, settling and soothing - sometimes with an unsettled baby in the late afternoons when your energy is at its lowest

  • You’re adjusting to a new identity whist grieving parts of your old life - like the freedom to head out for lunch on a whim, without needing an hour to pack enough baby supplies to rival a camping trip

Self Care for New Mums

10 Practical Ways to Prioritise Self Care

  1. Reach out to your support network - family, friends, GP, nurse, psychologist or someone you can trust

  2. Join a new parents’ group - I know they are not for everyone, but please be open-minded as even one genuine connection can make a big difference

  3. Accept help when it’s offered (and be specific about what you need) - whether it’s a coffee, meal, groceries, or just someone to hold the baby so you can take a shower

  4. Say no to visitors if you need rest - it’s OK to set boundaries

  5. Share the load - let your partner take on feeding if bottle-feeding, settling, and nappy changes

  6. Step outside daily - Sunshine, fresh air and a change of scenery helps. Try visiting a local playgroup or library story time. It can make you feel less alone

  7. Talk to someone - even a brief chat with a neighbour or barista can lift your spirits. Being home with a baby can make you crave an adult conversation

  8. Try and eat regularly - especially iron-rich meals if you’ve had blood loss or are breastfeeding. It’s OK if some days all you can manage is toast or cereal

  9. Rest when you can - a 20-minute nap can help to rejuvenate you and won’t interrupt your night-time sleep. If you can’t sleep, just lie down and listen to some music or a podcast and rest. That laundry really can wait!

  10. Schedule regular small moments for yourself weekly - a bath, a walk, a coffee. Pre-arrange this with your partner or other family member, so it’s set in both your calendars

When You Might Need Extra Support

It’s OK to not feel OK. If you’re experiencing any of the following, please reach out:

  • Persistent sadness or crying, anxiety, irritability 

  • Feeling overwhelmed or not yourself

  • Fatigue and low energy

  • Trouble sleeping

  • Difficulty with concentration or motivation

  • Loss of joy or interest in things you used to enjoy

  • Withdrawing from others

  • Appetite changes or weight loss

  • Feelings of disconnection from your baby

  • Repetitive negative thoughts

  • Feelings of hopelessness, guilt or inadequacy

  • Thoughts of suicide or wishing not to wake up

Self Care for New Mums

Understanding PNDA (Postnatal Depression and Anxiety) 

PNDA is a common and treatable mental health condition that affects 1 in 5 new mums and 1 in 10 new dads in Australia. 

It can occur any time during pregnancy or in the first year after birth and is more than just the “baby blues” which may occur 3 to 5 days after giving birth. While the baby blues typically pass within a few days, PNDA lasts longer and it can make everyday tasks feel overwhelming. Genetic factors, pre-existing mental health conditions and prior life experiences can make some women more vulnerable to PNDA. 

PNDA can affect any parent and it’s nothing to be embarrassed or ashamed of. Becoming a parent is a huge life change, and it’s OK if you’re struggling. PNDA doesn’t reflect your ability to be a loving, capable parent - it’s a response to the huge emotional, physical, and hormonal changes that come with parenthood.

Please don’t suffer in silence. Talk to your partner, parent, friend, nurse, GP, psychologist or someone you can trust. With the right care, recovery is absolutely possible. All the GPs (and nurse Anna Bruce) at Mona Vale Doctors are parents ourselves - we've been there too. We’re here to support you and can help you to access a Mental Health Care Plan to connect you with a psychologist, and psychiatrist if needed, and discuss safe treatment options if required.

Come and Talk to Anna Bruce - Nurse and Midwife 

Anna offers warm, expert care for new mums:

  • Early Childhood Health Checks 

  • Feeding and Settling Support 

  • Breastfeeding Support 

  • Support and advice for mums

Anna is available for appointments on Tuesdays and Wednesdays. Book an appointment online.

We’re here for new dads too

Becoming a parent is a big transition, and dads need support just as much. Whether you're looking for guidance on bonding with your baby, supporting your partner, or managing the change in family dynamics, we’re here to help. 

Self Care for New Mums & Dads

The team at Mona Vale Doctors are here to listen, support, and walk alongside you. Please reach out to us early and see below for some free and compassionate support services:

Helpful Resources

Luke Thorn https://www.webrefresh.co