Supporting Parents’ Mental Health: Self Care Tips for Busy Mums and Dads

R U OK? Day reminds us to check in. The days after matter just as much. If you are parenting little ones, mental bandwidth can feel thin and asking for help can be hard. At Bear and Cub, we see you. Here are gentle, evidence informed ways to support your mental health while raising children aged 0 to 5.

Why your wellbeing matters

• Your calm is contagious. Research shows children co regulate with their caregivers. When you steady yourself, your child feels safer and settles faster.

• Connection is protective. Strong social support is linked to lower stress, anxiety, and depression in parents.

• Small habits add up. Brief, repeated practices can reduce stress hormones and improve mood over time.

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Simple self care that actually fits a parent day

Micro moments of calm

• 3 breath reset: Inhale for 4, exhale for 6, three times. Longer exhales cue the body to soften.

• Sensory anchor: Name one thing you can see, hear, feel, smell. This brings you back to the present quickly.

Move your body, a little

• Ten minute walks with the pram count. Movement supports mood by boosting endorphins and can improve sleep quality.

• Stretch while kids play on the mat. A few slow neck rolls and shoulder circles release tension.

Lower the mental load

• Default to good enough. Aim for simple meals, fewer toys out at once, and predictable routines.

• Write the next three tasks only. Crossing off tiny steps builds momentum and reduces overwhelm.

Protect restorative sleep where you can

• Pair back evenings. One show, warm shower, lights down. Screens off 30 minutes before bed can help sleep pressure build.

• Nap when they nap if nights have been broken. Even 15 minutes of rest has benefits.

Nourish without the pressure

• Keep easy wins on hand. Pre chopped fruit and veg, wraps, yoghurt, nuts if appropriate, freezer soups.

• Drink water first. Dehydration quietly makes everything feel harder.

Stay connected

• Text a friend, even if it is just an emoji. Small pings keep doors open.

• Join a gentle community space. Bear and Cub is designed for low stimulation and easy conversation while kids play.

Talk it out

• Share how you are, not just what you did today. Naming feelings reduces their intensity.

• If things feel heavy, reach out to your GP or a mental health professional. Help is a strength move, not a failure.

Kind self talk

• Replace “I should have” with “I did my best with what I had.”

• Notice wins: “We made it to lunchtime and everyone ate something.”

How we support parents at Bear and Cub

• Calm, low stimulation environment so you can exhale while your child explores.

• Clear sight lines and soft zones for babies and toddlers, making supervision easier.

• A welcoming vibe for real conversations. It is okay to say “today is hard.”

• Optional gentle prompts around the space for breathing, grounding, and play ideas.

If you are worried about a friend after R U OK? Day

• Check in again, simply: “Thinking of you today. How are you feeling?”

• Offer something specific: “Want to meet for a quiet play at Bear and Cub this week?”

• If you are concerned for their safety, contact local supports immediately.

Local and national supports in Australia

• Lifeline 13 11 14

• Beyond Blue 1300 22 4636

• PANDA, Perinatal Anxiety and Depression Australia 1300 726 306

You are not alone. Small steps count. Community helps.

Visit us We are Bendigo’s play centre created just for ages 0 to 5. Pop in for a calm session where kids can play and you can breathe. Check session times and book ahead.