Coping with post-natal depression - dads get sad too

In order to look after your baby well, it's important to look after yourself too. If you feel that you're struggling with parenthood or feeling depressed, this becomes even more important as depression in fathers can negatively impact on your baby and your partner too. Here are some things you can do yourself to help alleviate the symptoms of post-natal depression in dads:

Talk to your partner, friends and family

Try to speak to the people closest to you and let them know how you are feeling and what they can do to support you.

Don't try to be 'superdad'

Accept offers of help from others and ask your loved ones if they can help look after the baby and do tasks such as housework, cooking and shopping.

Make time for yourself

Try to make time for activities that you find relaxing and enjoyable, such as going for a walk, listening to music or reading a book.

Rest when you can

Although it can be difficult when you're looking after a baby, try to sleep whenever you get the chance and follow good sleeping habits. Getting enough sleep can go a long way to improving your mood.

Exercise regularly

Exercise has been shown to help improve mood in people with mild depression. Try taking your baby out for a short walk in a carrier or pram. It will give your partner a break, get you moving, and help you strengthen your attachment with your baby.

Don't drink alcohol or take drugs

Often people resort to alcohol or drugs to help them cope, but it is more likely to make you feel worse.

Meet other dads

You're not alone. You could join a swimming class or other groups that are just for dads and their babies. Meeting up with other people can really help boost your mood and make your feel more connected.

Join a support group

It can be reassuring to meet other parents that are going through the same situation as you. Talk to your GP or health visitor to find a group near you.

Try creative activities

Express how you're feeling through activities such as writing or drawing. You don't have to show anyone, but it may help to improve your mood.

Bonding with your baby

It's difficult to feel connected to your baby when you're depressed, so engaging in simple activities together can help to build this relationship.