Men’s Perinatal Mental Health: Supporting Fathers Through the Transition

Becoming a dad is incredible — it’s one of the most rewarding experiences of life. But it can also be tough. Sleepless nights, new responsibilities, and the constant juggle between work and family can take a toll. While perinatal mental health usually focuses on mums, dads are affected too. Around 1 in 10 fathers experience depression, and up to 1 in 6 experience anxiety during pregnancy or in the first year after their baby is born. These are real, common challenges — and they’re nothing to be ashamed of.

As a dad to a young child myself, I’ve felt the struggle of trying to balance work, family, and my own wellbeing. There were days when it all felt overwhelming. One thing that helped me hugely was taking up running. It gave me time to clear my head, reduced my stress, helped me sleep better, and made it easier to be present and patient with my family.

Two simple ways to look after yourself

1. Prioritise basic self-care
It might sound obvious, but sleep, good food, and a bit of movement make a real difference. Even a short walk, a few stretches, or a quick run can help you feel calmer and more in control.
2. Talk to someone
It can be hard to open up, but talking to a partner, friend, or professional can be incredibly helpful. Services like PANDA (Perinatal Anxiety & Depression Australia) and MensLine Australia are there specifically to support fathers. Asking for help doesn’t make you weak — it makes you stronger.

Quick Resources for Fathers

• PANDA – panda.org.au
• MensLine Australia – 1300 78 99 78 | mensline.org.au

Take the First Step

If you’re feeling stressed, anxious, or low, know that you’re not alone. Looking after your mental health is just as important as looking after your baby — and it benefits everyone in your family.

I offer a supportive, understanding space where we can talk about what’s going on, find practical strategies, and help you feel more in balance as a dad.

Book an appointment with me today and take the first step toward feeling more confident, present, and supported in this new chapter of fatherhood.