Becoming a dad is one of life’s most meaningful transitions—and it can bring a mix of emotions. Excitement, pride, joy, uncertainty, even a bit of fear. Whether you’re counting down the days to Baby’s arrival or adjusting to life with a newborn at home, we want you to know something: your health and well-being matter, too.
Fatherhood changes everything, and taking care of yourself is one of the best ways to support your partner and show up for your growing family.
Practical Tips for New or Expecting Dads
Prioritize Your Own Health
Before the baby arrives—or even shortly after—is a great time to check in on your own health.
Schedule your annual physical. It's easy to let your own care slide when you're focused on supporting your partner. But making sure your blood pressure, cholesterol, and overall health are in check puts you in the best place to be present and active in your child’s life.
Update your vaccinations. Tdap, flu, and COVID-19 vaccines are important not just for your health, but for protecting your newborn (especially before they can be fully vaccinated themselves). Learn more about the importance of vaccinations here.
Address sleep and stress. If you're already struggling with sleep, stress, or mental health concerns, talk to your doctor now. Postpartum anxiety and depression don’t only affect mothers—dads can experience these, too, especially when sleep deprivation, work stress, or relationship strain are added to the mix.
Stay Connected With Your Partner
Pregnancy and postpartum are full of physical and emotional changes—especially for the birthing parent—but it’s a major shift for dads, too.
Be involved. Go to prenatal appointments, ask questions, attend classes, and help with birth plans. You don't need all the answers—your interest alone goes a long way.
Talk (and listen). It’s easy to get wrapped up in logistics—diapers, sleep schedules, appointments—but make space for the emotional stuff. What are you both excited about? Nervous about? Looking forward to?
Know that roles shift. In the early days especially, your partner might be physically and emotionally tied to the baby in ways you’re not. That doesn’t mean you’re not important. It just means your support—making meals, managing household tasks, or simply offering encouragement—is critical.
Find Your Way to Bond With Baby
New dads sometimes feel unsure about how to connect with their newborn—especially if mom is breastfeeding and bonding seems centered there. But there are so many ways dads can build a deep, loving connection from day one.
Try:
- Skin-to-skin contact
- Bath time
- Reading or singing
- Wearing baby in a carrier
- Bottle feeding (if using bottles or pumped milk)
- Middle-of-the-night rocking or diaper changes—yes, even these can be bonding moments!
Your baby doesn’t care how you sing or how silly you sound. They just love your voice, your presence, and your calm. Read more on bonding with your new baby as a new dad or caregiver.
Watch for Signs of Burnout or Postpartum Depression
Yes, dads can experience perinatal mood and anxiety disorders, too. These often go unrecognized or unspoken—but they're real, and you're not alone.
Watch for:
- Persistent feelings of sadness or hopelessness
- Irritability or anger
- Withdrawal from family or friends
- Trouble bonding with baby
- Trouble sleeping even when baby is asleep
- Feeling overwhelmed or disconnected
If you’re struggling, please reach out—to your provider, your partner, a counselor, or someone you trust. You don’t have to push through it alone. Learn about recognizing postpartum depression in mom here.
Create a Realistic Wellness Routine
It might be a while before you get back to the gym or start eating exactly like you did pre-baby. That’s okay. Wellness doesn't have to be perfect—but it does need to be intentional.
Try:
- Walking with baby in the stroller
- Stretching while holding the baby
- Meal prepping quick, healthy options once a week
- Swapping scroll time for rest or meditation
- Setting limits at work (if possible) to protect family time and avoid burnout
The little things really do add up.
Build a Village
Don’t try to go it alone. Whether it’s your own dad, a trusted friend, a faith community, or a new-dad group—find people you can talk to and lean on. Parenting is too big a job to do solo.
And don't hesitate to ask for help. Your job isn’t to have it all figured out—it’s to show up, grow, and keep going, even when it’s messy.
Get Ready for the Most Challenging, yet Rewarding Experience of Your LIfe
Fatherhood isn’t about being perfect. It’s about being present! It’s about learning as you go, showing up with love (even when you’re tired), and remembering that taking care of yourself is a powerful act of love for your child.
At Northwest Family Clinics, we’re here for every part of the parenting journey—from prenatal visits to pediatric care and adult wellness. If you’re an expecting or new dad and you haven’t seen a provider in a while, let’s get you scheduled. We’re not just here for your partner—we’re here for you, too.
Because healthy families start with healthy parents. And that includes dads.