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You Can’t Pour From an Empty Cup: Self-Care Tips for New Parents

  • Writer: Jamie Gustafson
    Jamie Gustafson
  • May 3
  • 2 min read


Remember You?

Let’s be real: once that baby arrives, your whole life shifts into turbo mode. Diapers, feedings, naps (or lack thereof), laundry mountains, and the overwhelming pressure to “enjoy every moment.” Sound familiar?

But here’s the truth: you matter, too. And not just in a “take a bubble bath” kind of way (though if that’s your vibe, go for it). Real self-care for new parents is about creating small, sustainable moments to refuel, reconnect, and protect your mental health—even when life is chaos.




What Self-Care Actually Means as a New Parent

Self-care gets a lot of fluff, but it’s not always about spa days and scented candles. It’s about asking:


  • “What do I need right now?”

  • “How can I care for myself in this season?”

  • “What tiny habit will help me show up as my best self?”


In the newborn stage, self-care might look like:


✔ Saying no to guests

✔ Eating something green (or at least not out of a bag)

✔ Crying when you need to cry

✔ Letting the dishes sit and taking a nap

✔ Asking for help—again and again



Practical, No-Pressure Self-Care Ideas (That You Can Actually Do)


  • 💤 Sleep hacks: Tag-team naps with your partner, try a white noise machine, and nap during one of baby’s early sleeps (we know it’s cliché—but it really helps).


  • 🍴 Snack smarter, not harder: Keep a basket of healthy snacks within arm’s reach. Protein bars, trail mix, or even pre-chopped veggies can go a long way.


  • 📱 Digital detox: Set screen-free windows to recharge your mind. Swap one scroll session for a podcast, audiobook, or total silence.


  • 📓 Mini journaling: Jotting down one sentence per day—“Today I felt _______”—can help you stay connected to yourself.


  • 🧘‍♀️ Micro-movements: A five-minute stretch or gentle walk outdoors can reset your nervous system and boost endorphins.


  • 💬 Normalize the vent: Find your person (or a therapist) and let it out. You’re not alone in how hard this feels sometimes.



Why It’s Not “Selfish” to Take Care of Yourself

Here’s the reframe you didn’t know you needed: Taking care of yourself is taking care of your family.When you're running on fumes, everything feels heavier—baby care, relationships, even basic decisions.


Research shows that parental burnout can lead to:


  • Increased risk of anxiety and depression

  • Strained partner relationships

  • Difficulty bonding with baby

  • Reduced patience and emotional regulation


In other words?


You deserve care not just because you’re a parent—but because you’re a person.



What If You Don’t Know Where to Start?

Start small. Start messy. Start wherever you are.


Even one act of kindness toward yourself each day—brushing your teeth with intention, setting a boundary, drinking a glass of water—can shift the entire tone of your week.


Self-care isn’t about being perfect.


It’s about creating tiny, nourishing habits that help you feel human again.



Want support that actually fits into your life?

I help parents navigate the mental and emotional rollercoaster of early parenthood with practical, compassionate care.


You're doing better than you think—and we’re here when you need us.




 
 
 

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