The intense emotions, worries, and demands of having a baby in the NICU can significantly affect parents’ mental health. Here’s what you can do to support yourself during this time.
Your baby’s stay in the Neonatal Intensive Care Unit (NICU) is a stressful, scary, and tiring experience for new parents.
In this article, a maternal mental health therapist and NICU mom shares some steps to guide you in taking care of your mental health when your baby is in the NICU.
Caring for your mental health in a NICU baby
Becoming a new parent is a big adjustment. And when your new baby is admitted to the NICU, the challenges can feel overwhelming.
NICU parents face unique stressors. Being separated from your baby, worrying about their health, and navigating the unpredictability of intensive hospitalization can be incredibly stressful and scary.
Take care of yourself and your mental health may be low on your list of priorities right now as you go through the rollercoaster of emotions, learning what seems like a whole new language communicating with medical professionals about your baby’s health, and figuring out the logistics of spending time with your baby in the NICU .
But take care of your mental health is very important, even if it doesn’t seem necessary or even possible. It just won’t do help you recover emotionally and physically from an early or traumatic birth yourself, but taking care of your mental health while your baby is in the NICU is also important in caring for your baby.
Read next: The Anxiety of Having Your Baby in the NICU
Steps for taking care of your mental health when your baby is in the NICU
- Acknowledge your feelings
- Connect with others who share your experience
- Ask for help
- Practice self-care
- Know when to seek help for your mental health
1. Acknowledge your feelings
A NICU stay was probably NOT part of your birth plan, and you may experience big emotions, including fear, guilt, sadness, grief, and anger. These feelings are very common for NICU parents, and you are not alone.
Recognition and naming your feelings talking about your baby in the NICU is the first step to managing any emotions that are overwhelming or distressing.
Emotions have a purpose: they are powerful messengers that can give you feedback about what you need.
For example, feeling sad giving you feedback that a loss has occurred and you need healing. feeling fear or anxiety gives you feedback that there is risk and you need safety and security.
Tuning into your feelings giving you insight into what might be helpful for you in going through this challenging experience.
2. Connect with others who share your experience.
Connecting with other NICU parents through support groups or online communities can be supportive and healing. It can be affirming and meaningful conversations with other people who understand what it’s like to have a baby in the NICU and can relate to your experience.
Research shows that parents who receive this type of peer support have increased confidence and well-being and cope better, even with less stress and anxiety.
Organizations want March of Dimes and Holding hands have an accessible virtual peer support program and information for NICU families.
3. Ask for help
Asking for help is difficult for many of us, but external support is required to take care of your mental health when your baby is in the NICU.
It can feel like the world has stopped spinning when you’re just focused on surviving the day-to-day life of the NICU and thinking about your baby, but life still goes on, and it still needs attention other responsibilities.
Don’t be afraid to reach out to your family and friends for support. many people want to help but not sure how.
Asking for help handling practical things like taking care of other children or pets, cooking, and running errands can allow you to focus on yourself and your new baby.
If asking for help is difficult, remember that this is a way to invite others and let them support you, not a sign of weakness.
4. Practice self-care
Self-care is essential in dealing with the challenges of having a baby in the NICU. Simple self-care activities such as eating a balanced diet, resting, and moving your body greatly reduces stress.
Eating three meals a day during this busy and tiring time can be difficult. Try find a few minutes each day to check in with yourself and relax, perhaps through journaling, meditation, or just deep breathing.
It’s okay to rest in the NICU. Taking time to do things you love or take a break can help you recharge. Your rest will also benefit your baby.
5. Know when to seek help for your mental health.
NICU parents are at higher risk for Perinatal Mood and Anxiety Disorders, or PMADs. PMADs is the term for a group of mental health assessments which includes postpartum depression, anxiety, and more.
While 10-15% of the general population experience postpartum mood or anxiety disorders, study put the rate at 20-30% higher for NICU families.
Symptoms of PMAD can cause great distress and make it difficult to take care of yourself, function in your daily activities, and bond with your baby.
All perinatal mood and anxiety disorders are treatable. Find out the signs and symptoms.
Knowing when you don’t feel like yourself is more important than fitting a diagnosis and asking for support. A therapist trained in perinatal mental health can help
Final thoughts on how to take care of your mental health when your baby is in the NICU
In conclusion, taking care of your mental health while your baby is in the NICU is important for your and your baby’s well-being.
Acknowledging your feelings, communicating with others, asking for help, practicing self-care, and knowing when to seek professional help are all important steps.
Taking care of yourself makes you more capable caring and bonding with your baby. Taking care of yourself is essential to being the best parent you can be, including taking care of your mental health.
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