Take care of yourself so you can take care of your baby
Welcoming a new baby is a special time, but it can also be a challenging, major life transition. New parents may find it hard to prioritize their own self-care with a baby in the NICU.
Take care of yourself so you can take care of your baby
Welcoming a new baby is a special time, but it can also be a challenging, major life transition. New parents may find it hard to prioritize their own self-care with a baby in the NICU.
Practice self-care using the acronym NESTS
Self-care means paying attention to your basic needs:
Nutrition (N): Eat well balanced, regular meals for stable blood sugar, sufficient vitamins, and nutrients to support positive moods. Food/drink and rest are especially important for mothers providing breastmilk.
Exercise (E): After you’ve recovered from birth, gradually reintroducing exercise stimulates feel-good hormones. Getting up and taking a simple walk outside can lead to a sense of accomplishment and support positive thinking. (Make sure to follow your doctor's advice.)
Sleep (S): Lack of sleep is a source of fatigue, irritability, frustration, and low mood. Accumulative sleep deprivation can be serious and contribute to feelings of anxiety and depression. You may feel like you should make the most of the time when baby naps, but tasks can often wait or be handed to others. Prioritizing rest will help you greatly over the next months.
Time for yourself (T): Find things that you enjoy, that make you feel like yourself. Weave them into your day, no matter how small. Give yourself a little down time. Do things that replenish you physically, emotionally, psychologically, socially, and spiritually.
Support (S): Rely on your support system to help you. Make a call to a positive and emotionally supportive friend, family member, or talk to a hospital social worker. Ask them to listen to your feelings. Reach out to parenting groups, your faith community, etc. If your feelings start to overwhelm you, see a post-partum therapist. Postpartum depression is real and needs to be taken seriously.
The NICU is an emotional roller coaster
You many have many competing emotions. Here are some feelings you may experience.
Focus on the present instead of what the future might hold. Let love over fear be your strength. Your tiny, fragile baby will show you how strong a little person can be.
Celebrate every milestone, but also mourn the setbacks.
The NICU is an emotional roller coaster
You many have many competing emotions. Here are some feelings you may experience.
Focus on the present instead of what the future might hold. Let love over fear be your strength. Your tiny, fragile baby will show you how strong a little person can be.
Celebrate every milestone, but also mourn the setbacks.
The NICU teaches you patience and strength and shows you just how much people really care about you and your baby.
Ask others for help. We all need it from time to time. People love helping other people. It makes them feel good.
The NICU teaches you patience and strength and shows you just how much people really care about you and your baby.
Ask others for help. We all need it from time to time. People love helping other people. It makes them feel good.
Practice self-care using the acronym NESTS
Self-care means paying attention to your basic needs:
Nutrition (N): Eat well balanced, regular meals for stable blood sugar, sufficient vitamins, and nutrients to support positive moods. Food/drink and rest are especially important for mothers providing breastmilk.
Exercise (E): After you’ve recovered from birth, gradually reintroducing exercise stimulates feel-good hormones. Getting up and taking a simple walk outside can lead to a sense of accomplishment and support positive thinking. (Make sure to follow your doctor's advice.)
Sleep (S): Lack of sleep is a source of fatigue, irritability, frustration, and low mood. Accumulative sleep deprivation can be serious and contribute to feelings of anxiety and depression. You may feel like you should make the most of the time when baby naps, but tasks can often wait or be handed to others. Prioritizing rest will help you greatly over the next months.
Time for yourself (T): Find things that you enjoy, that make you feel like yourself. Weave them into your day, no matter how small. Give yourself a little down time. Do things that replenish you physically, emotionally, psychologically, socially, and spiritually.
Support (S): Rely on your support system to help you. Make a call to a positive and emotionally supportive friend, family member, or talk to a hospital social worker. Ask them to listen to your feelings. Reach out to parenting groups, your faith community, etc. If your feelings start to overwhelm you, see a post-partum therapist. Postpartum depression is real and needs to be taken seriously.
How to support yourself
Get a proper chair: If your baby’s incubator cannot be lowered to your seating height, bring/ask someone to bring you a higher chair with back support that allows you to sit and touch your baby in the incubator. Regular chairs can be too low, and you may not want to stand for hours.
Ask for help with your meals: If you spend extended time at the hospital, you won’t be able to cook all your meals. Ask family or friends to prepare/bring food, order-in, or get hospital cafeteria food. (Some American hospitals provide free food to parents, if requested).
Seek a little care support: Have friends and family visit to support you or take shifts to be with your baby if you don’t want to leave them alone for extended periods.
How to support your baby
Plan a care schedule: If you’re allowed to handle your baby (not always possible with sick or micropreemies), ask the nurses about your baby’s care schedule (when the nurses take your baby’s temperature, change their diaper, give them a bottle, etc.). Get involved! If the nurses haven’t invited you to participate, ask or insist on it You can also ask when rounds are and tell them you want to be there for them.
Ask questions: Ask doctors, nurses, and support staff as many questions as you can think of and don’t feel the need to stop. The more you know, the better care your baby will get. Ask the staff how you can help care for your baby.
Ask to be contacted: If you’re waiting for your baby to have their O2 level lowered, or for them to take their first bottle, or to leave the incubator, tell the nurses you want to be notified of when it happens. Have them mark it down in the chart.
Be your baby’s advocate: You know your baby better than anyone; don’t be afraid to speak up! If something doesn’t feel comfortable to you, listen to your gut and say something. When necessary, secure your boundaries and stand firm in them. Your child’s doctor should call you with an update each day. If you miss it, call back, and get them on the phone.
How to support yourself
Get a proper chair: If your baby’s incubator cannot be lowered to your seating height, bring/ask someone to bring you a higher chair with back support that allows you to sit and touch your baby in the incubator. Regular chairs can be too low, and you may not want to stand for hours.
Ask for help with your meals: If you spend extended time at the hospital, you won’t be able to cook all your meals. Ask family or friends to prepare/bring food, order-in, or get hospital cafeteria food. (Some American hospitals provide free food to parents, if requested).
Seek a little care support: Have friends and family visit to support you or take shifts to be with your baby if you don’t want to leave them alone for extended periods.
Now is the time to be bossy.
The squeaky wheel gets the grease.
Be the squeaky wheel.
How to support your baby
Plan a care schedule: If you’re allowed to handle your baby (not always possible with sick or micropreemies), ask the nurses about your baby’s care schedule (when the nurses take your baby’s temperature, change their diaper, give them a bottle, etc.). Get involved! If the nurses haven’t invited you to participate, ask or insist on it You can also ask when rounds are and tell them you want to be there for them.
Ask questions: Ask doctors, nurses, and support staff as many questions as you can think of and don’t feel the need to stop. The more you know, the better care your baby will get. Ask the staff how you can help care for your baby.
Ask to be contacted: If you’re waiting for your baby to have their O2 level lowered, or for them to take their first bottle, or to leave the incubator, tell the nurses you want to be notified of when it happens. Have them mark it down in the chart.
Be your baby’s advocate: You know your baby better than anyone; don’t be afraid to speak up! If something doesn’t feel comfortable to you, listen to your gut and say something. When necessary, secure your boundaries and stand firm in them. Your child’s doctor should call you with an update each day. If you miss it, call back, and get them on the phone.
Special Tips for Parents
Suddenly became a NICU dad?
Here are some more tips.
Encourage Mom to take breaks to recharge. Cover for her and give her breaks.
Give Mom hugs.
Offer Mom frequent positive affirmations and say encouraging things about her efforts and progress in pumping and breastfeeding, which can prove very challenging.
Allow Mom her space if she says she’s all “touched out” after breastfeeding all day. It’s not personal.
Be aware of when it’s helpful or not helpful to be the hero/fixer or manager.
Practice self-care using the acronym NESTS
Self-care means paying attention to your basic needs:
Nutrition (N): Eat well balanced, regular meals for stable blood sugar, sufficient vitamins, and nutrients to support positive moods. Food/drink and rest are especially important for mothers providing breastmilk.
Exercise (E): After you’ve recovered from birth, gradually reintroducing exercise stimulates feel-good hormones. Getting up and taking a simple walk outside can lead to a sense of accomplishment and support positive thinking. (Make sure to follow your doctor's advice.)
Sleep (S): Lack of sleep is a source of fatigue, irritability, frustration, and low mood. Accumulative sleep deprivation can be serious and contribute to feelings of anxiety and depression. You may feel like you should make the most of the time when baby naps, but tasks can often wait or be handed to others. Prioritizing rest will help you greatly over the next months.
Time for yourself (T): Find things that you enjoy, that make you feel like yourself. Weave them into your day, no matter how small. Give yourself a little down time. Do things that replenish you physically, emotionally, psychologically, socially, and spiritually.
Support (S): Rely on your support system to help you. Make a call to a positive and emotionally supportive friend, family member, or talk to a hospital social worker. Ask them to listen to your feelings. Reach out to parenting groups, your faith community, etc. If your feelings start to overwhelm you, see a post-partum therapist. Postpartum depression is real and needs to be taken seriously.
Special Tips for Parents
Encourage Mom to take breaks to recharge. Cover for her and give her breaks.
Give Mom hugs.
Offer Mom frequent positive affirmations and say encouraging things about her efforts and progress in pumping and breastfeeding, which can prove very challenging.
Allow Mom her space if she says she’s all “touched out” after breastfeeding all day. It’s not personal.
Be aware of when it’s helpful or not helpful to be the hero/fixer or manager.
Suddenly became a NICU dad?
Here are some more tips.
How to support yourself
Get a proper chair: If your baby’s incubator cannot be lowered to your seating height, bring/ask someone to bring you a higher chair with back support that allows you to sit and touch your baby in the incubator. Regular chairs can be too low, and you may not want to stand for hours.
Ask for help with your meals: If you spend extended time at the hospital, you won’t be able to cook all your meals. Ask family or friends to prepare/bring food, order-in, or get hospital cafeteria food. (Some American hospitals provide free food to parents, if requested).
Seek a little care support: Have friends and family visit to support you or take shifts to be with your baby if you don’t want to leave them alone for extended periods.
Now is the time to be bossy.
The squeaky wheel gets the grease.
Be the squeaky wheel.
How to support your baby
Plan a care schedule: If you’re allowed to handle your baby (not always possible with sick or micropreemies), ask the nurses about your baby’s care schedule (when the nurses take your baby’s temperature, change their diaper, give them a bottle, etc.). Get involved! If the nurses haven’t invited you to participate, ask or insist on it You can also ask when rounds are and tell them you want to be there for them.
Ask questions: Ask doctors, nurses, and support staff as many questions as you can think of and don’t feel the need to stop. The more you know, the better care your baby will get. Ask the staff how you can help care for your baby.
Ask to be contacted: If you’re waiting for your baby to have their O2 level lowered, or for them to take their first bottle, or to leave the incubator, tell the nurses you want to be notified of when it happens. Have them mark it down in the chart.
Be your baby’s advocate: You know your baby better than anyone; don’t be afraid to speak up! If something doesn’t feel comfortable to you, listen to your gut and say something. When necessary, secure your boundaries and stand firm in them. Your child’s doctor should call you with an update each day. If you miss it, call back, and get them on the phone.
Postpartum Depression and
Mental Health Concerns
1 in 7 new Moms develop postpartum depression. 1 in 10 new Dads experience symptoms of depression.
Know the signs: feelings of sadness, anxiety, tiredness, or hopelessness. Unlike “baby blues” (mood swings within the 1st weeks after giving birth), these are more intense, last longer, and may not resolve on their own.
Mothers who receive effective treatment during their first month(s) after giving birth have much better outcomes than those going untreated. If you’re not feeling right, talk to a therapist or physician about support. They may suggest you complete this questionnaire for postpartum depression, or you can assess yourself online.
Every country, state, county, or province has its own mental health helplines & resources. Ask your doctor or hospital social worker for resources, or contact your local mental health organization for support.
If you’re not feeling well, talk to your family physician or therapist about help and support. Here are some helpful links:
Special Tips for Parents
Suddenly became a NICU dad?
Here are some more tips.
Encourage Mom to take breaks to recharge. Cover for her and give her breaks.
Give Mom hugs.
Offer Mom frequent positive affirmations and say encouraging things about her efforts and progress in pumping and breastfeeding, which can prove very challenging.
Allow Mom her space if she says she’s all “touched out” after breastfeeding all day. It’s not personal.
Be aware of when it’s helpful or not helpful to be the hero/fixer or manager.
Postpartum Depression and
Mental Health Concerns
1 in 7 new Moms develop postpartum depression. 1 in 10 new Dads experience symptoms of depression.
Know the signs: feelings of sadness, anxiety, tiredness, or hopelessness. Unlike “baby blues” (mood swings within the 1st weeks after giving birth), these are more intense, last longer, and may not resolve on their own.
Mothers who receive effective treatment during their first month(s) after giving birth have much better outcomes than those going untreated. If you’re not feeling right, talk to a therapist or physician about support. They may suggest you complete this questionnaire for postpartum depression, or you can assess yourself online.
Every country, state, county, or province has its own mental health helplines & resources. Ask your doctor or hospital social worker for resources, or contact your local mental health organization for support.
If you’re not feeling well, talk to your family physician or therapist about help and support. Here are some helpful links:
Managing Physical and Emotional Trauma
Some parents may find a stay in the NICU to be traumatic or highly stressful.
41% of parents experience anxiety.
40% experience post-traumatic stress (PTS) up to one month after birth.
As time progresses towards one year after birth, however, things often improve.
Parents may experience trauma related to:
High-risk pregnancy
Premature delivery/unexpected diagnosis or admission to the NICU
Dealing with/seeing medical procedures being done to your child, including the sounds, smells, or life-threatening moments
Hearing repeated bad news or coping with your or your child’s health issues
Things you can do to cope:
If you know your baby will be in the NICU, prepare yourself by taking a tour or having the healthcare team educate you on what to expect
Acknowledge that being in the NICU can cause trauma and stress
Connect with online support for NICU families such as Graham’s Foundation and Hand to Hold
Peer-to-peer support is often available from a NICU Parent Advisory Council at the hospital. This support is made up of graduate families who have had a baby in the unit. A NICU social worker may be able to coordinate this referral.
Seek professional help if you need it from a therapist, physician, or social worker
NICU PARENTS
Published in 2024. Created by Anita Yuen
Content Strategy by Karin Anderson Creative
Graphic Design and Site Build by ketuxdesigner
Logo Design by Arcana Creative
Additional Support from FaithTech
NICU PARENTS
Published in 2024. Created by Anita Yuen
Text and Content Strategy by Karin Anderson Creative
Graphic Design and Site Build by ketuxdesigner
Logo Design by Arcana Creative
Additional Support from FaithTech
NICU PARENTS
Published in 2024. Created by Anita Yuen
Content Strategy by Karin Anderson Creative
Graphic Design and Site Build by ketuxdesigner
Logo Design by Arcana Creative
Additional Support from FaithTech
NICU PARENTS
Published in 2024. Created by Anita Yuen
Content Strategy by Karin Anderson Creative
Graphic Design and Site Build by ketuxdesigner
Logo Design by Arcana Creative
Additional Support from FaithTech