Mental Health Tips for New Fathers

Today | 4 min read

Father’s Day often comes with a few cheesy cards, maybe a new pair of socks and a reminder that dads are strong, reliable and always there. But what happens when you don’t feel like any of those things?

The reality is that fatherhood, while deeply rewarding, can also come with significant mental health challenges, especially when men become fathers for the first time.

Understanding postpartum depression in fathers

Postpartum depression is usually something we associate with new moms. But dads can experience it too. In fact, up to 25% of new fathers go through some level of postpartum depression, according to the American Academy of Pediatrics.

While men do not undergo the same physiological and hormonal changes as women during pregnancy and childbirth, they experience significant psychological changes. This is particularly related to their new role and responsibilities, according to a systematic review on postpartum depression in fathers. Here’s what else to know:

Paternal postpartum depression tends to peak between three to six months after the baby arrives.
70% of fathers report increased stress in the first year, and nearly one in four say it’s significant.
According to one review, up to18% of new dads develop an anxiety disorder during pregnancy or within the baby’s first year.
One longitudinal study found that depressive symptoms increased by 68% for resident fathers during the first five years of parenthood.

Tips for managing mental health as a new dad

The good news is that small actions can go a long way in helping fathers protect and improve their mental well-being. Here are a few ways dads can support themselves through early parenthood:

1. Start building a community

Isolation can make big life transitions such as becoming a father lonely and hard. Connecting with other fathers can be beneficial. Look for support groups online, see if your local community center offers any in-person gatherings or make casual connections in everyday settings. One or two dad friends can make a difference.

2. Create intentional bonding time with your baby

Spending one-on-one time with your baby not only helps them feel safe and loved, but it’s a powerful mental health booster for dads. These are relationship-building moments. Try things like:

Skin-to-skin contact: Let your baby snuggle against your bare chest and feel your heartbeat.
Talk, sing or read: Your voice is already familiar and comforting from the womb so keep that connection going.
Take the lead on routines: Be the go-to for bath time or bottle feeds. Babywearing while you tidy up or go for a walk is another great way to connect.

3. Take breaks without guilt

You are allowed to have time for yourself. In fact, you may need it. Mental burnout doesn’t make you a bad parent, it means you’re human. Whether it’s 15 minutes with a coffee, a solo trip to the gym or a walk around the block, make space for yourself.

4. Know when to ask for help

If you’ve been feeling down, anxious or like you’re just getting through the day, it might be time to check in with a professional. Explore your resources such as taking a free, confidential mental health screening at mhascreening.org. Then, you can share the results with your doctor to start a real conversation. Mental health help isn’t only for crisis mode, it’s there to support you before things get heavy.

5. Challenge the stigma around men and mental health

Culturally, men often feel pressure to not show their struggling. So, when a new dad feels vulnerable, sad or anxious, it can feel like something is wrong. The truth is, being vulnerable is a sign of strength, not weakness. Taking care of yourself will ultimately help you be a better partner and father.

This Father’s Day, choose you too

There’s no perfect way to be a father. Being a great dad doesn’t mean being perfect, it means being emotionally and mentally present. Taking care of your own well-being helps you show up more for the people you love. This Father’s Day, whether you're being celebrated or just trying make it through chaos, give yourself a little grace.

Photo credit: Getty Images

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