How new moms can improve their mental health

Few experiences are as life-changing as becoming a new mother. Whether you’re a biological, a foster or an adoptive mother, few experiences are as life-changing as becoming a new parent. It’s an incredible time, also known as the “baby bubble”—a period filled with love, exhaustion, and countless firsts. But beyond the picture-perfect moments, the reality of new parenthood can be overwhelming, with its fair share of challenges.

As friends and family shower your little one with love and admiration, you may also hear well-meaning reminders to “take care of yourself.” But between feedings, diaper changes, and sleepless nights, self-care can feel like an impossible task. The key? Start small. Simple acts—like taking a shower, enjoying a warm cup of coffee, or catching up on your texts in peace—can make a big difference in how you feel.

The pressure to “do it all” can be heavy, especially when society expects new mothers to feel nothing but joy. But it’s important to acknowledge that first-time mom emotions are complex. According to Statistics Canada, nearly one in four Canadian mothers report struggling with postpartum depression (PPD) or anxiety. If you’re experiencing mood swings, sadness, irritability, loneliness, or persistent fatigue, know that you’re not alone—and that support is available.

Here are some actionable takeaways you can start building into your everyday routine to take care of yourself. Remember, it’s a journey. Give yourself grace and focus on progress, not perfection.

1. Set small goals you can achieve

When baby is asleep, you may feel the need to be productive. Think cramming in a shower, washing dishes, and folding laundry. Try to resist the urge to take on numerous tasks with the limited energy you have. Instead, set manageable, smaller goals. For example, do the dishes first. Then sip a hot tea and watch some TV, call a friend, or journal. The time you take for yourself will leave you feeling refreshed.

Remember to give yourself permission to rest. Becoming a new parent, and welcoming a new child into our lives, is stressful and exhausting. Taking time to rest is essential for your well-being. Be kind to yourself, especially in the early days, and acknowledge and appreciate the small victories.

2. Aim to move your body every day

Research reveals that parents lose an average of six months of sleep during a baby’s first 24 months. That’s probably no surprise to new parents. Sleep deprivation can often mimic some of the signs of depression, anxiety disorders and post-partum depression, including feeling irritable or overwhelmed. The good news is that moderate exercise may improve your mental health. How? It can help reduce stress and the risk of depression and nurture positive feelings, boost self-esteem, while also contributing to better sleep (which is rare as a parent to a newborn).

Look into low-impact options like yoga, weights or walking to engage both body and mind. Make it easier to move everyday: think basic hacks like putting your running shoes out near the front door. Or leaving your yoga mat rolled out in the living room for a quick stretch or video.

If working out sounds overwhelming, aim for shorter at home sessions. Join a local mom group for stroller walks or join a baby-and-me swim class. For biological mums, make sure to talk to your doctor before you start. Most physicians recommend waiting six weeks after baby is born.

3. Fuel your body with a nourishing diet

Try to fuel your body with nourishing foods. A lot of busy parents forget to eat, which can cause mood swings and sugar crashes. Meal planning and cooking are often challenging when fatigue sets in. Make healthy snacks easy to access when you need them: a fruit bowl on the kitchen counter or a large batch of prepped veggies in the fridge. Fill up on filling, nutrient dense smoothies, overnight oats, nuts, and protein-rich meals. If friends and family ask what they can bring, ask for favourite meals you can keep in your freezer.

Keep an eye out for big changes in weight or appetite. This includes gaining or losing significant amounts. Both of these can be signs of postpartum depression. Staying in tune with your body can help you understand the potential signs of PPD.

4. Ask for help and build positive relationships

Support is key during pregnancy and the baby years and accepting help can be tough. Say ‘yes’ when friends and family offer support, and reach out when you feel overwhelmed. Try voicing a specific request like a meal, a grocery pick-up or holding the baby while you shower. Chances are, your partner, family member, friend or neighbour will be happy for the chance to help. Giving them a specific task allows them to feel useful, too.

It's common to feel lonely as a new parent, whether you’re a biological or adoptive mother. You might also want to join a new parent group. Social media offers tons of support options. Local groups may meet in parks or during outdoor walks or activities. It’s important to have positive relationships that make you feel like you aren’t alone. Speaking with someone who understands is bound to bring a sense of calm on those tough days.

Don’t know who to ask about support for new moms? Support for new moms is closer than you think:

• Reach out to your local community centre or public library
• Talk to a doctor, midwife or therapist
• Check with your HR department at work
• Use the Postpartum Support International (PSI) support group finder for Canada
• Check the YMCAs of Canada for Family Support Programs specific to your region

5. Ease back into work after maternity leave

Returning to work, whether in-office, work from home or elsewhere requires setting realistic expectations. Ease into your workdays slowly. Your priorities and responsibilities at home and at work are much different now. While you're settling into a new flow, keep tabs on your mental health and don't be afraid to communicate with your manager and HR department if you need support.

6. Stay in touch with your healthcare provider

Communicate openly with your doctor, midwife, or therapist . When something feels off, talk about it. Your healthcare team will help you get the help you need. Sadness, mood swings, lethargy, irritability and fatigue can feel overwhelming. Those impossible days may be more than just a 'rough patch". When you feel off, lean on the support of your healthcare team.

What is post-partum depression (PPD) and post-partum anxiety?

Post-partum depression is a serious medical condition that needs attention. This isn’t what’s known as the ‘baby blues’ that come with hormonal changes in the first few weeks after birth. PPD is a clinical depression that lasts longer, and usually starts within the first month after childbirth. But new biological mothers are still at risk throughout the entire first year.

What are the symptoms of PPD?

• Depressed mood or anxiety
• Loss of interest in hobbies and activities you once enjoyed
• Fluctuations in weight and appetite
• Restlessness, jumpiness and edginess
• Feelings of guilt and/or worthlessness
• Concentration issues

Post-partum anxiety is when a person experiences severe anxiety after having a baby or becoming a parent. Of course, some level of worry is expected after welcoming a new baby. But, if you have post-partum anxiety, the worry can be all-consuming. It often causes irrational fears or excessive worries. Post-partum anxiety can happen along with post-partum depression. And while they share many of the same symptoms, they’re not the same.

Remember: PPD is a treatable condition and help is available. Don’t let the pressure of unrealistic expectations keep you from voicing your concerns. Your feelings are valid, especially if being a mom isn’t quite what you thought it would be. Your healthcare provider can help you manage this difficult time of transition. You aren’t alone.