A lot of the time, people associate anything dealing with pregnancy or post-pregnancy with the person who bore the baby. While the woman is the one who carries the baby and gives birth, the partners are equally invested in the overall well-being and care of their child.

Postnatal depression is typically associated with women. But did you know that postnatal depression is something that men can experience as well? If you’re struggling with postnatal depression, even as a male, you’re not alone.

Here are some tips for men to cope with postnatal depression.

Take Care of Yourself

Depression has a way of creeping into your daily life and routine, and it can feel like it’s taking over your life and that you don’t have any control over it anymore. You can prevent this from happening by taking care of yourself. When you’re struggling with depression, this can be easier said than done. Taking care of yourself is extremely important, especially during stressful or challenging times. You can’t expect to fill someone else’s cup if yours is empty. Make sure you’re prioritizing yourself and your own needs.

Fuel Your Body Properly

Make sure you’re fueling your body properly each day. You can help yourself feel better from the inside out by maintaining a healthy and well-balanced diet. Try to avoid too much caffeine or foods and snacks that are high in sugar. While everything is okay in moderation, your body and brain will function and perform at their best when you’re fueling your body with enough protein, healthy fats, and carbohydrates.

Prioritize Your Sleep

Two things that can harm your sleep are having a newborn and depression. While this isn’t a great sign if you’re struggling with postnatal depression, it doesn’t mean that you have to continue going through each day sleep-deprived. Try to aim for at least eight hours of sleep each night. While this is easier said than done, you can help this a bit more by getting on a good sleep schedule and routine. Try to go to bed around the same time each night and wake up around the same time each morning. Taking care of yourself can ensure that your body and brain are performing to the best of their ability daily.

Move Your Body

Another way that you can take care of yourself and cope when you’re struggling with postnatal depression is to find time during your day to move your body. Exercise is not only good for your physical health but for your mental health as well. Depression and taking care of a newborn means that you’re going to feel more tired and fatigued. It may seem unlikely, but moving your body can help give you a burst of energy, boost your mood, and reduce stress and anxiety. You don’t have to spend hours a day at the gym to see the benefits of this, either. All it takes is at least thirty minutes each day. You can walk outside, roll a yoga mat out in the comfort of your home, or hit up the gym or a workout class with a friend.

Don’t Be Afraid To Ask For Help

Caring for a newborn comes with its own set of challenges. Struggling with post-natal depression can bring on more challenges. While your depression may be trying to convince you that you’re alone, you have a support system that is there and willing to help you. All you need to do is ask for it. Try to lean on your loved ones during this time. Let them know what you need from them so they can show up for you in the best way. If you need additional support, consider reaching out to a licensed and trained outside third party. We’re here for you when you’re ready. Reach out today to set up a consultation.

Click here for more information on Perinatal Mental Health.