WRITTEN BY
Sarah Mallin, MA, BA, BSN, RN, IBCLC
Sarah Mallin is a registered nurse with 15 years of experience in maternal–child health, working with both mothers and newborns in bedside and leadership roles. An IBCLC for nearly a decade, she began her career in the NICU and progressed into nursing leadership, guiding teams to deliver high-quality, family-centered care. She also held executive leadership roles at a postpartum startup, where she built and oversaw a comprehensive postpartum service in New York City.
Welcoming a new baby is joyful—but it’s also physically, emotionally, and mentally demanding. Both parents face challenges, even if they experience them differently. Awareness, preparation, and support are key. My biggest piece of advice is to ask for help when you need it. You were never meant to do this alone.
Sleep Deprivation
Sleep deprivation is one of the biggest challenges of becoming a new parent. The frequent nighttime feedings and wake-ups disrupt sleep, leaving parents irritable and foggy. It is difficult but there are some tips to overcome this obstacle.
How to Overcome:
- Share nighttime duties: alternate shifts—one takes the first half of the night, the other rests, then swap.
- Nap or rest when possible; consider going to bed earlier than pre-baby.
- Lower expectations: house chores and non-essential tasks can wait.
Postpartum Recovery
Balancing recovery with a newborn is incredibly challenging. Healing from birth (vaginal or C-section) can include pain, soreness, or bleeding and you also experience hormonal shifts that impact your mood. It’s a lot to balance!
How to Overcome
- Follow your healthcare provider’s guidance on activity and wound care.
- Gentle movement—short walks or stretches—supports circulation and recovery.
- Prioritize nutrition: protein, healthy fats, and iron-rich foods.
Partner Note: You can support recovery by helping with meals, household tasks, and baby care—your involvement makes a huge difference.
Emotional Changes (For Both Parents)
It is very common to experience mood swings, anxiety, guilt, or sadness (aka the “baby blues”) during the first few weeks. Moms may feel isolated and both parents can feel overwhelmed with this huge life change. Yes, even partners can experience stress, fatigue, or helplessness, especially when babies rely heavily on breastfeeding.
How to Overcome:
- Talk openly with your partner, friends, family, or join a support group.
- Journal, meditate, or use mindfulness apps.
- Take short breaks for self-care—read, shower, exercise, or nap.
- Celebrate milestones and challenges with your partner.
- Seek professional help if symptoms persist or worsen.
Partner Note: Even if you’re not breastfeeding, there’s plenty you can do to feel more involved—prepare meals, sterilize bottles, run errands, or watch the baby while your partner rests. Did you know dads can even do skin-to-skin and it helps with bonding and baby’s regulation? Give it a try!
Relationship Strain
All of the changes you experience in welcoming a newborn can put strain on your relationship. Suddenly, another human is the focus of your day (and night!). Overtime you will adjust, but there are ways to help minimize the strain on your relationship.
How to Overcome:
- Communicate openly about feelings and needs.
- Schedule small moments together: coffee, a short walk, or a quick text of appreciation.
- Share responsibilities fairly to avoid resentment.
- Consider counseling or parenting classes if needed.
Partner Note: Active support at home not only helps your partner recover but strengthens your bond as a couple.
Feeding Challenges
Breastfeeding may be painful or stressful while bottle feeding can bring latching issues or formula rejection. Babies have sensitive tummies that can also play into feeding challenges. Nourishing a small human is no easy task!
How to Overcome:
- Work with a lactation consultant and/or your pediatrician for guidance.
- Experiment with different bottles, nipples, or feeding positions.
- Accept that feeding routines take time to stabilize.
Partner Note: Take over bottle feeds, burping, and soothing sessions—your active participation supports both baby and partner.
Managing Household Responsibilities
Daily tasks feel harder with a newborn, and parents may feel pressure to do it all; but guess what? You don’t have to do it all on the same schedule you were on before. Give yourself some grace!
How to Overcome:
- Prioritize essential tasks; simplify or delegate where possible. Remember, if it's not essential, it can wait.
- Use meal prep or postpartum delivery services to reduce stress.
- Keep checklists to track progress and small wins.
Partner Note: Pitch in actively with chores, laundry, meals, and errands—shared responsibility eases stress for everyone.
Adapting to Your New Identity as a Parent
Many parents struggle with balancing personal identity, career, and parenthood. Feelings of inadequacy or comparison to others are common.
How to Overcome:
- Give yourself grace—there’s no perfect parent.
- Celebrate small daily successes.
- Maintain hobbies or routines when possible, even briefly.
- Communicate openly about evolving roles and expectations.
Partner Note: Embrace your new role while keeping parts of your previous identity alive—both are important for long-term well-being.
Takeaway
The early months are challenging but temporary. Parents thrive when they:
- Rest whenever possible
- Accept help from others
- Prioritize emotional and physical health
- Communicate openly with each other
- Partner together to share responsibilities
- Seek professional support when needed
Parenthood is a team effort. Caring for yourself helps you care for your baby—and strengthens your partnership.
