Recognize the Symptoms of Paternal Postpartum Depression and Anxiety and Seek Support

Ever feel like you’re starring in your own low-budget zombie movie, except the only thing you’re chasing is five minutes of peace and maybe your sanity? If you’re wondering why you’re not bouncing back like the diaper commercials promised, and your brain feels like it’s buffering, you might be dealing with paternal postpartum blues. Spoiler: you’re not broken, you’re just a dad in the wild—let’s talk about what to do when the dad jokes stop being funny (even to you).

Recognizing and addressing paternal postpartum depression or anxiety isn’t just good for you—it’s like giving your whole family a software update. Getting support can help your brain recalibrate, reduce stress hormones, and make it easier to bond with your baby (and partner). Studies show dads who get help feel more connected, less isolated, and their kids benefit from happier, more engaged parenting. Plus, your mental health is contagious—in a good way.

How to do it

First, admit that something feels off—no, you don’t have to be ‘tough’.

Jot down your mood swings, sleep patterns, or worries. Think of it as your own dad diary.

Talk to someone: your partner, a friend, or a professional. Yes, even if you think therapy is just for people on TV.

Set a tiny goal, like stepping outside for five minutes or texting a buddy.

Remember, seeking help is a dad superpower, not a weakness.

Key Tips:

  • You don’t have to handle everything alone.
  • Tracking your feelings can help you notice patterns.
  • Reaching out is a sign of strength.
  • Small steps count—celebrate them.
  • Support is available, and it’s okay to use it.

After you put the baby down for a nap (or attempt to).

Open your notes app and write one word describing how you feel.
Give yourself a mental high-five or whisper, 'Look at me, processing feelings like a boss.'
Save the number of a local therapist or support group in your phone.

When you first sit down with your morning coffee (or whatever passes for morning).

Ask yourself, 'How am I, really?' and answer honestly, even if just in your head.
Take a deep breath and imagine yourself leveling up in the parenting game.
Set up a recurring calendar reminder labeled 'Dad Check-In.'

When you and your partner finally sit down together at the end of the day.

Share one thing that was hard today, even if it’s ‘I’m tired of stepping on Legos.’
Clink mugs, high-five, or just enjoy the sweet, sweet silence together.
Tell your partner or a close friend you want to check in about how you’re feeling every week.