SIX WAYS TO COPE EMOTIONALLY IN NICU
The NICU is a tough journey, but here are some simple ways to manage your emotions and find moments of peace.
#1
Be Kind to Yourself
​It’s easy to feel guilty or wonder if you could have done something differently, but the truth is, none of this is your fault. Instead of being hard on yourself, try offering yourself the same compassion you’d give a close friend.
-
Remind yourself, “I’m doing the best I can for my baby.”
-
Let go of perfection. Parenting in the NICU is different, and that’s okay.
-
Allow yourself to feel every emotion; there’s no right or wrong way to process this experience.
#2
Breath And Be Present
The stress and uncertainty of the NICU can be overwhelming, but deep breathing and mindfulness can help you stay calm and grounded. Taking moments to breathe deeply can reduce anxiety and allow you to focus on the present.
-
Take a few minutes to focus on your breath; inhale deeply, hold, and exhale slowly.
-
Practice mindfulness by staying present with your baby, noticing their small movements or sounds.
-
Remember, it’s okay to take a mental pause; you don’t have to have it all figured out right now.
#3
Take Breaks And Practice Self Care
It’s natural to want to be by your baby’s side 24/7, but you can’t pour from an empty cup. Taking care of yourself doesn’t mean you love your baby any less; it means you’re making sure you have the strength to keep going.
-
Step outside for a breath of fresh air, even for just five minutes.
-
Eat nourishing meals; your body needs energy to keep up with the emotional toll.
-
Sleep when you can, and don’t be afraid to accept help from loved ones.
-
Ask friends or family for help; taking short breaks can help you feel recharged and ready to face the next day.
#4
Write It Out
Sometimes, emotions are too overwhelming to say out loud. Writing them down can help you process everything. Journaling about your baby’s progress and your thoughts during this time can be a powerful way to process emotions and keep track of their milestones. It also serves as a precious keepsake for you and your child in the future. ​
-
Write letters to your baby; it can be a beautiful way to connect.
-
If writing isn’t your thing, try doodling or making voice recordings for your baby.
-
Reflect on your own emotions; this journey is a lot to carry and expressing it can provide relief.
-
Create a “progress book” to look back on, filled with notes, photos, and memories from this challenging yet beautiful experience.
#5
Engage with NICU Staff
Having a clear line of communication with your baby’s medical team helps reduce uncertainty and makes you feel more involved in their care. Asking questions and forming a relationship with the doctors and nurses can also offer reassurance.
-
Don’t be afraid to ask questions about your baby’s care or any concerns you have.
-
Build rapport with the nurses and doctors—they can offer both medical insight and emotional support.
-
Keep a list of your questions or thoughts to ask during your next visit or update.
#6
Connect with Fellow NICU Parents
You’re not alone in this experience, and connecting with other NICU parents can be a source of comfort. Sharing stories, tips, and emotions with others who understand can help you feel supported and less isolated.
-
Join a NICU parent support group, whether in person or online, to share your experiences.
-
Talk with other parents in the waiting room; sometimes just knowing others are going through the same thing can be a great relief.
-
Don’t hesitate to reach out to parents who have been through the NICU journey for advice or a listening ear.
You Are Not Alone
The NICU journey is hard, but you are not walking it alone. There is support from the nurses who care for your baby, to other parents who have been in your shoes, to the friends and family who want to help. Every day, your baby is growing stronger, and so are you.