🫀 Dad's health: looking after yourself too

Connection without pressure

• Nappy changes, talking, soothing and bathing are everyday ways to get to know baby; bonding does not need to feel instant.
• For skin-to-skin, stay fully awake, keep baby's face visible and nose and mouth clear, and support the head so the chin is not pressed to the chest.
• If you feel sleepy, place baby on their back in their own firm, flat, clear sleep space. Keep it in your room for at least the first six months, with no pillows, blankets or toys, and no hat indoors.

Notice, share and seek support

1. 1. Notice changes in yourself

   Persistent low mood, irritability, withdrawal, panic, loss of enjoyment or trouble sleeping even when you have the chance deserve attention, especially when they affect daily life.

2. 2. Book a health appointment

   Speak to a clinician at your local health centre, a family doctor or a qualified mental-health professional in Kenya. Explain your symptoms, sleep, stress and any alcohol or substance use; you do not need to wait until you reach breaking point.

3. 3. Protect rest fairly

   Agree on care shifts and practical help that protect both parents' recovery and sleep. Avoid falling asleep with baby on a sofa, chair or adult bed.

4. 4. Tell someone what you need

   Try a concrete request: 'I need you to take over while I rest' or 'Can you come with me to an appointment?' A friend, relative or another dad can be part of your support network.

5. 5. Have an overload plan

   If you feel close to losing control, place baby on their back in a safe cot with no pillows, blankets or toys, step away briefly and call someone to help. Check back as you regain control. If you cannot keep yourself or baby safe, call 999 or 112. Emergency response is not guaranteed; have a trusted adult and backup transport to an emergency department available where possible.

Classic mistakes

• ❌ Shaking or handling baby roughly Never shake a baby. If shaking may have occurred, seek emergency help immediately even if baby seems well.
• ❌ Dismissing thoughts of harm Tell a healthcare professional promptly about distressing thoughts. If you might act on thoughts of harming yourself or someone else, arrange a safe adult to care for baby and call 999 or 112. If help cannot reach you promptly, ask a trusted adult to help you reach an emergency department safely.

Same topic

• 😭 Getting through evening crying
• 👀 Supporting your newborn's visual development
• 💬 Building language through everyday conversation
• ️ Encouraging free movement