Postpartum depression in fathers is more common than many people realize.  Studies suggest that 1 in 10 dads experience postpartum depression, with the highest risk being 3 to 6 months after the baby’s birth.  Several risk factors can contribute to postpartum depression, including lack of sleep, a personal history of mental illness, concerns, or elevated expectations about becoming a father, financial concerns, a strained relationship with their spouse, and fears about the changing dynamics within the family structure.

Male postpartum depression can manifest in many ways.  Common, identifiable symptoms include anger, irritability, risk-taking behaviors such as substance and alcohol abuse, detachment from the family, becoming easily stressed, and physical symptoms such as headaches and stomachaches.

The tips below can help fathers cope with their own mental health after having a baby:

• Talk openly with your partner.  Share feelings and concerns and actively listen to each other’s needs.
• Prioritize sleep.  Aim for adequate sleep whenever possible.
• Maintain a healthy diet.  Choose whole foods, fruits, vegetables, and lean meats.
• Exercise regularly.  Physical activity releases endorphins which help to boost mood and energy levels.
• Participate in baby care.  Taking an active role in feeding, changing diapers, and bathing the baby can help fathers feel more connected and involved.
• Practice self-care.  Schedule time for yourself and engage in activities that you enjoy.
• Manage stress.  Practice relaxation techniques such as deep breathing, meditation, and mindfulness exercises.
• Set realistic expectations.  Understand that adjusting to parenthood is challenging and avoid comparing yourself to other parents.
• Ask for help.  Do not be afraid to seek assistance from family, friends, or a postpartum doula.
• Seek professional help.  It is ok to not be ok.  Consult a mental health professional to discuss symptoms and develop coping mechanisms.