Parenting a baby or toddler is one of the most rewarding experiences in life, but it’s also exhausting, overwhelming, and full of big emotions (both yours and your child’s). It’s easy to put all your energy into your little one and forget about yourself. But here’s the truth: your well-being directly affects your child’s well-being. Taking care of yourself isn’t selfish; it’s essential.

Babies are wired to pick up on your emotions, body language, and stress levels. This happens because of something called mirror neurons, brain cells that help us “mirror” or reflect the feelings and behaviors of those around us. If you are feeling calm and regulated, your child is more likely to feel that way too.^1 If you’re overwhelmed or stressed, they can sense it. It’s normal to lose patience or feel overwhelmed, especially when you're tired. What matters most is reconnecting. Saying something like, “That was a hard moment, I’m here, and I love you,” teaches your child that even tough times can be repaired.

By caring for yourself, you’re not just helping yourself; you’re helping your baby feel safe, secure, and regulated.

Babies and young children don’t yet know how to calm themselves down when they’re upset. They rely on us to help them. This is called co-regulation, and it’s one of the most important ways parents support their child’s emotional development.^1,2

● When your baby cries and you pick them up, they feel comforted.

● When your toddler has a meltdown, and you stay calm, they learn how to handle big feelings.

● When you take deep breaths or use a soothing voice, your child’s nervous system responds to that.

But here’s the key: it’s hard to co-regulate your child when you’re running on empty. That’s why your own health, physical, emotional, and mental, is so important.

The U.S. Surgeon General has called mental health a national crisis, especially for parents and children. Chronic stress, lack of support, and exhaustion can lead to burnout, anxiety, and depression, which don’t just affect you but also your child’s development.^3,4

Signs of parental burnout might include:

● Feeling emotionally drained or detached

● Losing patience quickly

● Feeling like you're just "going through the motions"

● Trouble sleeping, even when you're tired

● Feeling like you don’t have time for yourself

If any of these sound familiar, you are not alone, and there are things you can do to feel better. If you’re feeling persistently down, anxious, or overwhelmed, reaching out to your doctor or a mental health professional is a powerful act of care for you and your child.

1. Ask for help – You don’t have to do this alone. Whether it’s a partner, friend, family member, or childcare provider, accepting help gives you space to recharge.
2. Find your people – Social connection is one of the best ways to reduce stress. Spend time with other parents who understand what you’re going through. Even a short chat or a shared laugh can help.
3. Take breaks – You are more than just a parent. Make time for things that bring you joy, whether that’s a walk, reading a book, or simply sitting in silence with a cup...