Support During Isolation

Tips for Coping with Anxiety

Focus on what you can control
During periods of uncertainty, it is natural to feel anxious and to focus on things that feel outside your control. While we cannot control the actions of others or predict the future, we can influence our own behaviour and choices. This includes what we do right now to support our mental health, care for ourselves, and respond to challenges. Focusing on small, manageable actions can help restore a sense of stability and confidence.

Create some structure in your day
Maintaining a daily routine can support emotional and mental wellbeing, particularly during times of change. Consider which activities are meaningful to you and your family, and how you can adapt them to your current circumstances. Creating simple structure in your day can help with planning, organisation, and creating a sense of predictability for you and your baby.

Focus on what matters
Staying connected to your values can provide guidance and reassurance during difficult times. Values such as family, care, kindness, and connection can help shape your daily actions. Small moments, like bathing your baby or checking in with a loved one, can be meaningful expressions of what matters most to you.

Take a moment
Pause occasionally to notice how you are feeling and bring attention to your breathing. Slowing your breath can help calm both your body and mind. There are a range of techniques that can support relaxation and mindfulness. MindMum offers Calm Tracks that support gentle breathing and mindful engagement with your baby.

Seek reliable information and limit information overload
While staying informed can be helpful, too much information can increase worry and anxiety. Consider choosing one or two trusted sources for information and setting limits on how much time you spend engaging with stressful content.

Reflect on the positives
Even during challenging periods, moments of kindness, connection, and hope still occur. Taking time to notice positive experiences or supportive interactions, no matter how small, can help balance difficult emotions and foster resilience.

Identify your supports and resources
If anxiety feels persistent or overwhelming, additional support may help. You can find evidence-based perinatal mental health supports available through PIRI here.

Tips for Coping with Social Isolation

Maintain social connection
Staying socially connected is important for wellbeing, even when in-person contact is limited. Regularly planning connection with others can help reduce feelings of loneliness and disconnection.

• Use phone calls or video chats to stay in touch with friends and family.
• Join online parent groups, support sessions, or community activities.
• Share photos, updates, or small moments from your day with people you trust.

Stay active
Physical wellbeing is closely linked to emotional wellbeing and can also support connection.

• Go for a walk with your baby and, if possible, talk with a friend who is also out walking.
• Follow an online pregnancy, parent-and-baby, or gentle movement class.
• Exercise with a partner or friend by joining the same online class together.

“Time-out” for you and “time-in” with your baby
Spending time caring for your baby while feeling isolated can be demanding. Making space for both self-care and connection with your baby is important.

• Use short moments when your baby is sleeping to care for yourself, such as showering, changing clothes, or sitting quietly with a warm drink.
• Go for a walk and gently notice your surroundings.

Ways to enjoy “time-in” with your baby include:

• Tuning into your senses when cuddling, feeding, or playing.
• Dancing, gentle movement, or baby yoga.
• Watching your baby play and noticing their expressions, movements, and cues.
• Including your baby in video calls with family or friends.
• Learning about your baby’s cues and soothing preferences through trusted programs and resources.

Use creativity to celebrate milestones
You may need to adapt how you celebrate special moments and milestones.

• Consider creative ways to mark occasions, such as virtual gatherings or sharing photos and messages with loved ones.

Spend quality time with your partner or housemate

• Create simple shared routines, such as a special meal or relaxed evening together.

Mindful moments with your senses

• Tune into your five senses during everyday activities like eating, listening to music, or being with your baby.

Engage in activities that give a sense of accomplishment

• Make a list of small activities that help you feel a sense of purpose or achievement.
• Build some of these activities into your daily routine.

Support for Mums and Their Partners

Becoming a parent can place additional pressure on both individuals and relationships. Periods of stress, change, or reduced support can make it harder to communicate, connect, and look after your own wellbeing. If you or your partner are feeling worried or overwhelmed, support is available. The suggestions below are designed to help you reflect on how you are managing together and identify ways to protect both your physical and mental health.

You and your partner
When both partners are feeling stressed or fatigued, communication can become more difficult. Take time to check in with each other about how you are coping and what support you might need. Setting aside time to do something enjoyable or relaxing together can help strengthen connection. This may include sharing a meal, watching a favourite show, or spending quiet time together when your baby is asleep.

Be kind to yourself
The transition to parenthood is one of life’s major changes and it takes time to adjust. Many parents experience unexpected challenges alongside the joys of caring for a baby. It is important to be realistic about what you can manage and to treat yourself with compassion. Speaking to yourself kindly, as you would to a close friend, can help reduce self-criticism and emotional strain.

Stay connected with others
Maintaining social connection is important for wellbeing, even when support looks different than expected. Arrange regular contact with friends or family by phone, video call, or messaging. Online parent groups for both mums and dads can also provide reassurance, shared understanding, and a sense of connection during early parenthood.

Look after your physical health
Caring for your physical health supports your mental wellbeing. Look for ways to include movement in your routine, such as walking, gentle exercise, or activities you can do with your partner or baby. Nourishing food, adequate hydration, and prioritising rest where possible can also help support your energy and mood.

Find a balance
Maintaining a daily routine can help create stability during periods of change. Review your day-to-day activities and look for opportunities to include both responsibilities and enjoyable moments. Where possible, plan short periods of time for rest or personal space, such as gardening, reading, or going for a short walk.

Talking to get help
When feelings of stress or anxiety build up, sharing them with someone you trust can help reduce the burden. This may be your partner, a friend, or a family member. If you notice ongoing feelings of low mood, anxiety, or distress, professional support can be helpful. Your GP can discuss support options and help you access appropriate care, including telehealth services where suitable.

Seek reliable information and limit information overload
While information can be helpful, too much exposure to stressful or negative content can increase worry. Consider choosing a small number of trusted sources and setting boundaries around how much time you spend consuming news or social media related to challenging topics.