1. Try and maintain some kind of exercise regime

It's so easy for our physical health to decline after becoming a dad. Diet goes out the window, we are snacking more, sleep deprivation. But poor physical health can have negative consequences in all areas of our lives. So keeping physically healthy and maintaining energy is really important.

 

It can be really tough in the early months and for a little while you might not be able to do the weekly 5 aside that you did before or go to the gym 4 times a week. But maintaining some kind of exercise plan is really important to staying healthy and maintaining our mood and mobility.

 

It could mean buying some dumbbells and doing a quick daily 10 minute youtube workout at home or doing some bodyweight exercises around the house. Even just 20 press-ups per day and a long walk around the park can help. Think about how you can incorporate regular exercise into your new lifestyle. Soon enough you'll have more time to get to what you were doing before.
 

2. Keep your friends around

Many dads report losing touch with our friends as life becomes more busy and we have less time.  In fact, 1 in 5 men self-report as having no close friends. But friendship is an important part of our wellbeing. Having friends to celebrate with, to have a laugh with and to confide in and seek advice from when we are struggling is key to our happiness.

 

When we have no friends we can become lonely, and when we are lonely we are more likely to suffer from depression, suicidal ideation and even cardio-vascular diseases. It's easy for the months to go by and before we know it we haven't seen or spoken to our friends for months or even years and we drift apart.

 

The key here is planning and organising things in advance. Have a look at the diary and try to plan a meet-up once a month with your friendship group. Maybe going to a football match or whatever sport you are into, going to the pub or a concert. Whatever is possible, big or small, just try and stay connected. Soon, as life settles down, you'll have more time to have a more active social life.
 

3. Your relationship is the most important thing

You'll figure out how to look after your baby but your relationship will fundamentally change. Both of your priorities have changed, there is potentially less intimacy, you are both knackered and it can be so easy for resentment to build as you both feel like you are doing more or working harder than the other.

 

Stay close to each other, sacrifice for each other, have empathy for each other, talk about how you are feeling and what you both need and expect from each other.

 

4. Seek extra support if you are struggling

As men we are far less likely to seek help for our emotional pain. But 1 in 10 dads will experience some symptoms of postnatal depression. If you find yourself isolating yourself, becoming anxious, suffering insomnia, taking more risks - they may all be signs that something deeper is going on.

 

Don't ever be scared to seek professional help if you are worried about how you are adapting to your new life as a parent. It's completely normal to find things difficult and there is no shame in therapy or counselling.
 

5. Parent Out Loud at work

1 in 3 dads don't feel comfortable talking about their childcare responsibilities at work and this contributes to the stress and the pressure of trying to do it all.

 

Parenting Out Loud is when dads are loud and proud about their caring responsibilities at work. It's taking all the parental leave available, asking for flexibility for childcare reasons, having an open calendar with the nursery drop-off and pick-up proudly displayed, using your out of office to talk about your childcare responsibilities and rescheduling meetings because they clash with the Christmas play.

 

You need to set boundaries at work so you can be an active and equal parent at home.

 

You can learn more about that through our content and community on LinkedIn or by joining the UK’s first Working Dads’ Summit online on 23 September.