top of page

Coping with Parental Stress: Mental Health Tips for New Dads from a St. Louis Therapist

Updated: Sep 6

A new dad holds his baby. Therapy for dads in St. Louis is a specialty of Marble Wellness, which focuses on men's mental health. Therapy in West County, MO is available in person, or online therapy for men in Missouri is also available.

Congratulations, new dads! Parenthood is an extraordinary journey filled with joy, love, and adventure. However, we also recognize that the transition to fatherhood can be overwhelming and stressful. As a men’s mental health therapist in St. Louis, I've had the privilege of supporting many new dads through this transformative phase.

In our recent series about dads' mental health, we've explored paternal postpartum depression; the impact of father-child relationships; and what no one tells a man before he becomes a dad. In this blog post, we'll explore some tangible techniques to help you cope with parental stress, empowering you to navigate the challenges while savoring the precious moments of fatherhood. Let's dive in!

Our St. Louis Men's Mental Health Therapist Shares Tips for New Dads:

1. Embrace the Power of Paternal Bonding:

Spending quality time with your baby is not only essential for their development but also a powerful stress-reliever for you. Engage in skin-to-skin contact, talk to your little one, and embrace the magic of bonding. These moments foster a deeper connection with your baby and allow you to release tension, grounding you in the present.

You can get more ideas for bonding with your baby through our recent blog post, “Building Stronger Bonds: A St. Louis Therapist Examines the Impact of Father-Child Relationships”.

2. Utilize Mindfulness Techniques:

Amidst the chaos and busyness of new fatherhood, incorporating mindfulness practices can make a significant difference. Take a few minutes each day to practice deep breathing or meditation. Focus on the sensations of the present moment, letting go of worries about the past or future.

Mindfulness cultivates a sense of calm and equanimity, helping you face challenges with a clearer mind. Finding a counselor who specializes in therapy for men in St. Louis can help you develop your mindfulness practice.

3. Divide and Conquer:

When caring for a newborn, it's crucial to share responsibilities with your partner. Openly discuss and establish a practical division of tasks.

By working as a team, you can ease the burden and support each other through the ups and downs of parenting.

Remember, you don't have to do it all alone!

4. Seek Support from Other Dads:

Connecting with other new dads who share similar experiences can be incredibly beneficial. Join parenting groups or attend workshops where you can share stories, exchange tips, and offer each other a listening ear. Social support is invaluable during this phase and can provide reassurance and a sense of belonging.

5. Prioritize Self-Care:

Many new dads overlook self-care while navigating the demands of fatherhood. However, taking care of your well-being is crucial to being the best parent you can be. Set aside time for hobbies, exercise, or simply unwinding with a good book. Remember, a happier and healthier dad is better equipped to support a happy and healthy family.

A mom and dad kiss their baby in bed. Couples therapy in St. Louis is offered at Marble Wellness and can help couples adjust to life with a new baby. Therapy for postpartum depression and anxiety in St. Louis is available at Marble Wellness.

6. Develop a Support Network:

Lean on your friends and family for assistance when needed. Whether it's a quick babysitting session or a listening ear over the phone, your support network can provide relief and emotional support during moments of stress. Remember, asking for help is not a sign of weakness but a testament to your commitment to being a present and nurturing dad.

7. Create Boundaries with Technology:

In our hyper-connected world, it's easy to get lost in a sea of notifications and digital distractions. Establish boundaries with technology, especially during family time. Engage in face-to-face interactions, and focus on building meaningful connections with your loved ones. Limiting screen time will allow you to fully immerse yourself in the joy of fatherhood.

8. Engage in Physical Activity:

Regular exercise is a powerful stress-reducer and mood-booster. Find physical activities that you enjoy and incorporate them into your routine. Whether it's going for a jog, hitting the gym, or playing sports, exercise releases endorphins that can help alleviate stress and improve overall well-being.

9. Set Realistic Expectations:

Parenthood comes with a learning curve, and it's normal to feel overwhelmed at times. Set realistic expectations for yourself and your baby. Understand that you may not have all the answers, and that's okay. Give yourself permission to learn and grow alongside your little one.

10. Practice Gratitude:

Amidst the sleepless nights and diaper changes, take a moment each day to reflect on the blessings of fatherhood. Express gratitude for the small joys and milestones, such as your baby's first smile or cuddles. Practicing gratitude can shift your focus from stress to appreciation, allowing you to cherish the beauty of this new chapter.

A dad kisses his baby's feet. St. Louis therapist Skyler Martin offers therapy for men in St. Louis at Marble Wellness. Marble Wellness also specializes in therapy for moms, child therapy, teen therapy, couples therapy, grief therapy, and family therapy.

As a mental health therapist, I understand that being a new dad can be both challenging and rewarding. By implementing these tangible techniques into your daily life, you can reduce parental stress and embrace the joy of fatherhood. Remember, seeking support, practicing self-care, and bonding with your baby are essential steps in this transformative journey.

Be gentle with yourself, and know that you are not alone—there's a vast community of new dads navigating this beautiful experience alongside you. Embrace the adventure, cherish the moments, and prioritize your mental well-being as you embark on this remarkable chapter of fatherhood. You've got this!

About the Author: St. Louis Men’s Mental Health Therapist Skyler Martin

Meet Skyler Martin, LMSW, an experienced and empathetic therapist dedicated to guiding individuals and couples towards emotional well-being. Skyler is a member of the St. Louis therapists at Marble Wellness. With a focus on working with teens, adults, and couples, Skyler's true passion lies in offering therapy for men as they navigate their mental health journeys. Drawing on his understanding of the nuanced experiences of fatherhood, Skyler emphasizes the importance of paternal mental health through therapy for men in St. Louis. Through his collaborative and strengths-based approach, Skyler empowers fathers to foster their own mental well-being, fostering healthier relationships and personal growth.

Start Therapy for Mental Health in St. Louis

If you live in St. Louis and are ready to improve your mental health, we are here to help.

Contact Us!

Phone: 636.234.3052


Contact: Fill out our form!

Request an Appointment

Marble Wellness logo. Marble Wellness is a therapy practice in West County, MO that offers therapy for moms, therapy for men, therapy for kids, therapy for teenagers, grief counseling, couples therapy, and family therapy in St. Louis.

Additional Counseling Services at Marble Wellness in St. Louis, MO and Chicago, IL

Counseling services designed to help set you on a path of living a more fulfilled, calm, and happy life.

St. Louis

Our St. Louis team of therapists have a variety of training backgrounds and areas of expertise. We specialize in anxiety, depression, grief, chronic illness, therapy for men, couples, and maternal overwhelm. We can also help new moms with various postpartum concerns, moms in the thick of parenting, and moms with teens. We can also chat from wherever you are in the state with online therapy in Missouri and online therapy in Illinois. No matter where you are in your journey, we would love to support you.


Our Chicago team of therapists offer a wide range of mental health services to help our clients through the different challenges and hurdles in their life. In addition to anxiety, depression, grief, therapy for men, and maternal overwhelm, we are specialized in professional burnout, therapy for breakups, and love partnering with working moms.

bottom of page