Patient education: Coping while caring for a newborn (The Basics)

Is it normal to be stressed while caring for a newborn? — 

Yes. Caring for a newborn baby can be stressful for many reasons. It can mean changes to many parts of your life, including:

●Your body – After giving birth, your body goes through a lot of physical changes. Most people have pain after a vaginal or cesarean birth. Your hormones also change after having a baby. These changes can feel overwhelming. Many people feel tired and have appetite changes, trouble controlling bowel movements and urination, and trouble sleeping.

●Your sleep – It is normal to get less sleep when caring for a baby. Your sleep is interrupted by needing to feed or care for your baby. If you do not get enough restful sleep, it can lead to problems. These can include having trouble staying awake, thinking clearly, or focusing.

●Your relationships – Caring for a baby takes up a lot of time. You might be used to leaving the house for work, hobbies, or other things. Staying home with a baby can make it harder to connect with partners, friends, and family. It is common to feel lonely or isolated during this time.

●Your emotions – With so many changes to your routine, it is normal to feel like you have less control over your life and emotions. You might also feel pressure from others to feel happy or excited. But it is normal to feel sad, anxious, or irritable while taking care of a baby.

It's important to find ways to cope and take care of your emotional health. This can help you feel rested and better able to care for yourself and your baby.

While many people feel stressed, worried, sad, or alone when caring for a baby, sometimes these feelings can be signs of depression. If you are having thoughts of hurting yourself or your baby, call for emergency help (in the US and Canada, call 9-1-1). In the US, you can also call or text 988 to reach the Suicide & Crisis Lifeline.

How do I cope while caring for a newborn? — 

It can be hard to find time during the day that is just for you. Try finding just a few minutes each day to care for yourself. It can help to:

●Move your body, and get sunlight – Light physical activity and time in the sun can help lower stress. Walk or sit outside for a couple of minutes. You can go alone, with someone else, or with your baby in a stroller or carrier. Follow your doctor's or nurse's instructions if they tell you to limit your activity. If you cannot get outside, try looking out the window.

●Make sleep a priority – Try sleeping when the baby sleeps. If you have a partner, friend, or family member to help, work out a schedule. You can take turns caring for your baby and taking time for yourself.

●Choose meals that are easy to prepare – Shop for foods that are healthy and quick to make. You can try using pre-cut or microwaveable fruit and vegetables. These can reduce prep work, and frozen produce lasts longer. Try recipes you can make in 1 pot. These will make fewer dishes to clean up.

●Connect with others – If you have a partner, try to spend quality time together. Talking, holding hands, and cuddling can help relieve stress. Find time to have close friends and family over. They can help support you and take care of your baby.

●Accept help – When people you trust offer to help, say yes. It can be hard to accept help. But when you say yes, the people in your life get to bond with your baby, and you get to take a break. Even if it is only 15 minutes, you can spend this time by yourself to take a shower, stretch, or take deep breaths.

It can also help to talk to a counselor or go to a support group. Your doctor or nurse can help you find local or online options.

More on this topic

Patient education: Coping with worry and stress (The Basics)
Patient education: Depression during and after pregnancy (The Basics)
Patient education: Caring for your newborn (The Basics)
Patient education: Watching for problems after giving birth (The Basics)
Patient education: Sleep insufficiency (The Basics)
Patient education: Good sleep hygiene (The Basics)

Patient education: Depression in adults (Beyond the Basics)
Patient education: Depression treatment options for adults (Beyond the Basics)