Mental Health for Fathers

Mental health for fathers is a vital component of family dynamics, yet it is often overlooked. Prioritizing emotional well-being as you transition into fatherhood is essential, as it lays the foundation for becoming the best version of yourself as a father. 

Becoming a parent is often viewed as a period of excitement and immense joy for expectant parents. However, it is also a time of significant change, stress, and even feelings of loss. Your partner's pregnancy, physical health and mental health can profoundly affect your own emotional well-being as a father. 

It's important to recognize that these changes are normal, and seeking support is a sign of strength.  

Taking care of your mental health is important to:  

  • Develop a secure attachment with your baby.

  • Build your resilience and ability to cope with stress.

  • Reach your potential as an individual, a father and caregiver. 

On this page, you'll find helpful resources and information to support your mental health, including our new Cognitive Behavioural Therapy Group specifically developed for fathers.

 How can I take care of my mental health?

While maintaining a balanced diet and an active lifestyle are crucial for overall health, it's equally important to focus on your mental health.

Here are some additional strategies to promote your mental health as a parent:

 Building supportive relationships
Talking with people you can trust such as your partner, a family member or a friend can have a positive impact on your mental health.

Exploring places where you can make social connections and develop bonds with other fathers such as faith or cultural community groups, joining a playgroup, accessing your local pool during family swim or registering for community services such as Early ON playgroups.

Practicing ways to relax:

  • Turning off screens and taking time each day to breathe deeply, relax and still your mind 

  • Take time to go for a walk and enjoy nature 

  • Call or meet a friend to talk  

  • Play a sport or exercise 
 Learning how to cope with stress and challenges
Stress can be a healthy and normal part of life. A certain level of stress helps you cope with the many demands of work, family, caring for others and living from day-to-day.

However, stress can become overwhelming and can lead to poor mental health and increase the risk of mental and physical illness. It is important to think about how you can reduce and cope with stress, and where to find help when you need it.

Here are some examples of ways to cope with stress that you may wish to consider:  

  • Talk to a trusted support person or group about how you are feeling and thinking. It can be helpful to have someone who listens to you, encourages you, and validates your feelings.  

  • Challenge and work through negative thoughts as they can affect how you see yourself, and how you parent, care for, and relate to your baby.  

  • Know it is okay to say “no” and not take on more than you can handle. 

  • Think about and try to understand the problem you are facing and plan simple steps to solve your challenge.  

Asking for help opens the door to support, treatment, and services.

If you are in crisis, please contact the Mental Health Crisis Line (24 hours a day/7 day a week) at 613-722-6914 or if outside Ottawa toll-free at 1-866-996-0991.  
Who is more likely to experience poor mental health and mental illness during the perinatal period?
Some individuals may be more at risk of experiencing poor mental health and mental illness during stressful life events.

Here are some of the life challenges that may increase your risk:  

  • History of mental illness 

  • Stressful life event, such as the death of a loved one  

  • Lack of social support and/or social connectedness 

  • Past or present experience of violence and abuse  

  • Living in poverty and/or unstable housing  

  • Living with a substance use health challenge  

  • Having trouble sleeping  

  • Having a partner who is experiencing poor mental health 

It is important to know that not everyone who has these risks will develop poor mental health or a mental illness. A person can reduce their risks by developing good social support, being aware of any changes in their mental health or mood and talking to a health professional and accessing help when they need it.
What are the symptoms of anxiety or depression?

New parents experience many emotional changes and this can be normal. Some of these emotional changes can be serious and parents may require support to cope with them. Anxiety and Depression are two common mental health challenges that many parents experience and it is important to know about these illnesses, their signs and symptoms, and where to get help.

Depression occurs in about 10% of fathers and about 10-25% for mothers. Feeling anxious is one of the most common symptoms. It can start during pregnancy and/or after the baby is born.

You may experience the following feelings:  

  • Sad, lonely, and hopeless  

  • Guilty or ashamed  

  • Restless or irritable  

  • Frustrated or angry  

  • Anxious and/or panic attacks  

  • Overwhelmed  

  • Frequent crying  

  • Trouble sleeping  

  • Loss of appetite  

  • Find it hard to focus or make decisions  

  • Loss of interest in activities you used to enjoy  

  • Have scary or upsetting thoughts  

  • Have thoughts of self-harm or suicide

If you are persistently experiencing any of these symptoms, please call a health care provider to talk about your concerns and to access the resources you need.

If you are in crisis, please contact the Mental Health Crisis Line (24 hours a day/7 day a week) at 613-722-6914 or if outside Ottawa toll-free at 1-866-996-0991.

How can I help as a partner or support person?

If you are a partner or support person, you can help by:  

  • Listening and accepting their feelings and thoughts.  

  • Being aware of and sensitive to the changes in their mental health, physical health, hormonal changes or mood.  

  • Comforting and making them feel safe to talk to you.  

  • Taking care of the baby while they rest.  

  • Helping them call their health professional and find the resources they need.   

If your loved one is in crisis, please contact the Mental Health Crisis Line (24 hours a day/7 days a week) at 613-722-6914 or if outside Ottawa toll-free at 1-866-996-0991.

Resources and Services

You can refer yourself to these services: 

The Healthy Babies, Healthy Children program provides home visits to expectant individuals and families with children from birth to their transition to school. This program is designed to help parents be the best they can be and help their children have a healthy start.  

 Accessing Counselling and Mental Health Services 
  • Canadian Centre for Men and Families is a hub that is dedicated to the health and well-being of boys, men, fathers and families. They provide peer support groups, therapy, counselling, programs and more.

  • Men and healing provides individual and group psychotherapy with a male-centered approach.

  • First Step Men’s Therapy provides individual, couples and group psychotherapy designed to support men and their partners. 

  • Ottawa Men’s Counselling provides individual therapy, couples therapy and life coaching tailored for men and their partners.

  • Caring Dads Program A program to help fathers improve their relationships with their children and end controlling, abusive and neglectful behavior.

  • Counselling Connect provides access to a same-day or next-day phone or video counselling session. This service is for children, youth, adults and families in Ottawa and the surrounding area.   

  • AccessMHA.ca is a new way to find mental health and addictions support, services, and care in Eastern Ontario. You will be paired with a professional who will connect you to the services you need from a network of partner organizations. For individuals aged 16 years and older.   

  • 1Call1Click provides supportive, coordinated access and navigation services in a way that integrates the exceptional, trusted and safe mental health and addiction care offered by Kids Come First Health Team organizations in the Eastern region of Ontario. For individuals who are up to 21 years of age.  

  • Walk-in Counselling Clinic offers in person sessions, as well as video or phone (613-755-2277) counselling sessions in English, French, Arabic, Spanish, Somali, Cantonese, and Mandarin at a variety of different locations.  

  • eMentalHealth.ca offers a searchable directory of local mental health support and services.  

  • Connex Ontario call, text, chat or email to find resources and services in your community.   

  • Wellness Together Canada offers mental health and substance use support for people in Canada and Canadians abroad. Always free and virtual, 24/7.  
 Accessing Local Support groups and Resources for Fathers

  • Dad Central Ontario is a website where fathers can find information on programs, courses, podcases, blogs and resources.

  • Daddy and Me on the Move - Best Start is a free online resource available in English and French. This booklet offers fathers engaging activities to strengthen their bond with children aged 0 to 6 years.

CBT Program for Fathers experiencing Depression and/or Anxiety

 

Coming this Fall, stay tuned!

 

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