Expecting and new dads - looking after yourself too.

This year for Men’s Health Week 2022, PANDA is shining a light on the mental health challenges men can experience during the perinatal period.?

There’s still a strong perception in our community that the perinatal period is all about mums and babies. But we know dads experience huge changes during this time as well, with changes to their relationships, sleep deprivation, changing family dynamics, worry about becoming a dad, concerns about balancing their caring and employment obligations, and all the challenges that come along with looking after a new baby day-to-day.?

It's important for dads to know that they can be affected by perinatal mental health issues, with up to one in 10 dads experiencing postnatal anxiety and/or depression.??

Some of the symptoms of perinatal mental health challenges in men include:?

• Feeling low, uninterested or unmotivated for a period of more than about two weeks?
• Feeling sad, low, miserable, anxious, overwhelmed or unable to cope?
• Feeling afraid to be alone with your baby or anxious about things like bathing and changing your baby?
• Feeling withdrawn and disconnected from your friends, partner or work colleagues?
• Feeling sick, changes to sleep, changes to appetite, reduced libido?
• Struggle to think clearly or make decisions, a feeling of brain fog?
• Intrusive thoughts of harm to self or baby?

There is help available that is specifically tailored to dads. However, men can face barriers to help for perinatal mental health challenges.?These barriers can include:?

Denial or avoidance

Perinatal mental health challenges can be challenging and confusing. Denying what you are experiencing, or avoiding it through behaviours like excessive work or exercise, eating, drinking or even excessive socialising, can delay you getting appropriate help and support. When you don’t take action, minor issues can become much bigger.?

Delayed information seeking- hoping the issue will just go away?

If you are experiencing challenges to your mental health, seeking early help and support is critical. Mental health issues can escalate quickly and putting off seeking help can delay recovery.??

Worry about being perceived as weak?

Trying to be “strong”, independent and self-reliant in the face of perinatal mental health challenges can delay access to help and support. While these traits are positive and an aid recovery, perinatal mental health challenges don’t discriminate and are not a sign of weakness.??

Difficulty finding the words to talk about how you feel?

Perinatal mental health symptoms can be frightening. You may have never experienced intrusive thoughts, a low mood, or the other symptoms that accompany mental health challenges. It can be difficult to put these thoughts and feelings into words. It’s important to trust that your GP or health professional will understand and be able to help.??

Not sure what information to trust??

With so much information out there and different sources sharing conflicting advice, it can be tough to know what to take on board. When seeking health advice the best thing you can do is put your trust in the experts – reputable, science-backed online providers, your GP or organisations like PANDA who specialise in perinatal mental health and can provide personalised information and support.?

What next??

If you feel like you need extra help or support with your mental health during the perinatal period, here are some things you can do:?

Make an appointment with your GP?

Your local GP can help put you in touch with support in your community, make referrals to other health professionals and check there is nothing else going on physically.??

Get in touch with PANDA?

Call PANDA’s National Helpline on 1300 726 306 (Mon to Fri, 9am - 7.30pm AEST/AEDT) including public holidays.?

Sign up to SMS4Dads?

Receive free text messages, support, info and tips created especially for dads during pregnancy and after your baby is born. Visit sms4dads.com.au/ to sign up?