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5 Ways to Help Support the Mental Health of Dads During Fatherhood

Fatherhood is a rewarding journey, but it can also be a time filled with challenges and emotional stress. According to a survey by the Movember Foundation, the transition into fatherhood can be surprisingly isolating. Among the 4,000 men surveyed, a striking 25% of new dads reported feeling isolated, while 75% admitted their stress levels surged during that pivotal first year. Compounding this challenge, 20% of respondents found themselves losing close friendships shortly after welcoming their new roles as fathers. With societal expectations often focused on men being the “strong” and “reliable” figure, many dads may find it difficult to express their emotions or seek help when feeling overwhelmed or isolated. Supporting a father's mental health is crucial—not only for their well-being but also for the happiness of their family. Here are five ways to help support the mental health of dads during fatherhood.
 
1. Encourage Open Communication
Many men bottle up their emotions due societal norms. They may fear being judged or misunderstood if they were to open up. It is, however, vital that dad’s have a supportive environment where they feel safe to talk about their emotions, fears and frustrations. Having a judgement-free space to talk about their experiences, whether with a partner, friend or therapist can significantly ease mental stress. 
 
2. Promote a Healthy-Work Life Balance
Dad’s often feel the pinch when it comes to striking the balance between being present as a father and providing financially for the family. Encouraging flexible working hours, remote working options or exploring if parental leave is a possibility may help new dads adjust to the additional responsibilities of fatherhood. A dad who feels supported in managing his time will likely feel less overwhelmed and healthier mentally.
 
3. Foster Connection with Other Dads
First time dad’s often find that their social circle shrinks significantly. This can feel very isolating.The power of establishing new connections with men who are sharing similar experiences should not be overlooked. Local dad groups, parenting communities, or online platforms can be great resources for expanding that all important social circle. 
 
The ‘Dad Bods Run Club,  has been a game changer for so many fathers. It creates a simple, natural way for dads to connect with one another, fostering a community of like-minded men who share the same journey. This sense of camaraderie can significantly reduce feelings of loneliness, creating a much-needed support network. By sharing experiences and advice, dads can normalise the struggles and joys of fatherhood, all while getting a heady dose of exercise-induced endorphins. Talk about a win-win for supporting both physical and mental well being.  
 
4. Encourage Self-Care Practices
It’s easy for dad’s to put their personal well-being on the back burner as they dive into the responsibilities of fatherhood. It is, however, vital for their mental health o take time to do things that recharge their physical and mental battery. This could be through exercise, reading, meditation or a hobby. Prioritising physical activity is known to improve mood and reduce stress. Taking time for themselves doesn’t mean they’re neglecting their role as a parent—it means they’re ensuring they have the energy and mental capacity to be the best dad possible.
 
5. Normalise Seeking Professional Help
Just as mothers are often encouraged to seek mental health support during postpartum phases, dads should also be encouraged to seek professional help if they’re struggling. Therapy, counselling, mental health hotlines or even group support sessions can be incredibly beneficial. Recognizing that seeking professional help is a sign of strength, not weakness, is crucial for breaking down the barriers many men face when addressing their mental health.
 
Acknowledging that the transition to fatherhood brings both joys and challenges is crucial for helping men release the burden of societal expectations and actively tackle their mental health concerns. Through open communication, striving for work-life balance, fostering connections with other dads, prioritising self-care and getting professional help when needed, fathers can reach new levels of mental wellness and satisfaction.  
 
 
 
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Ben Lucas
About the Author: Ben Lucas Director of Flow Athletic

Ben Lucas is the director of Flow Athletic, a premier fitness and yoga studio based in the heart of Sydney. He is a former NRL player and a current ambassador for the Sydney Marathon. Ben is known for bringing innovative ideas to Sydney, such as Flow After Dark, Nightclub Spin and more. He is also an avid runner and is close to running his 50th marathon.

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