Handling stress is a huge key to a high quality of relationship with your partner, and a happier family life [1]. This may be somewhat obvious, as stress is never a good thing, and no couple thrives on stressful situations. Unless you do, in which case, please teach us your ways! If you’ve never heard the term “locus of control” before, it refers to how individuals believe they can control their situation. In other words, how much control you THINK you have over any given situation in your life. Why are we telling you this? Well, your locus of control has been shown to directly impact the way you handle stress [2]. And as we’ve already established, how you handle stress is important for you, your relationships and your family.  So where do you fall on the locus of control scale? Here’s how you work it out. If you’re INTERNAL, you’re more likely to believe that events and circumstances are in your control. If you’re EXTERNAL, you’re more likely to believe that external forces like luck and fate determine your outcomes. These are two ends of the spectrum of course, and most of us fall somewhere in-between. But according to research, you’ll be better at handling stress if you’re more INTERNAL. “Parental locus of control has also been recognized as an important component in influencing parental stress. Researchers have found that a family's perception of having internal control* over outcomes is related to reduced stress and greater positive adjustment in families of children with a disability [2].” For those of you who need to adapt to incoming stress right now, shifting your mind to think more with an internal locus of control might serve you well. If you’re parents and you’re struggling with stress throughout the summer holidays, then this might be useful for you to try out. How can you become more INTERNAL? Here are a few things you can do to get started: 1. Make a list of things you can control, and things you can’t. For example, if you’re a parent and your kids have been really demanding and tiring over the summer holidays, what you CANNOT control is their energy levels. But what you CAN control is how you respond to that energy. You CANNOT control bad behaviour, but you CAN control how you manage that behaviour. (for more on this subject, have a read of Contact's guide on understanding your child’s behaviour). By doing this, you might begin to realise that you’re actually in a position of more influence and control than you first thought. If you can’t control certain situations, you CAN control your attitude to them, and you CAN control how you behave towards them. This might be worth doing with your partner so you can compare notes. Even just recognising the controls that you have can help you shift your mindset (you might find our information on mindfulness for parents of disabled children helpful). 2. Let your partner and others to help you If you’re insisting on tackling difficult situations alone and you don’t like asking for help, then you’re actually less likely to feel in control, because you reach burnout point. You might feel in control in the short term, but it’s difficult to maintain it the long-term. With more energy, you’ll feel more in control and better rooted. So reach out, and draw on your partner, your friends and family for their support. If they’ve let you down in the past, maybe it’s time to give them another chance. If you don’t have friends or family nearby, or relationships are strained, see the links below for information on how to get in touch with people who may help. 3. Look back at situations that felt out of control, but turned out all right in the end. It can be helpful to remind yourself that you’ve already come through so much, and you and your partner have survived to tell the tale. Getting extra support Please see the links below for information on how to get in touch with support, including other parents. These places should also have information on low cost or free things happening in your local area over the summer holidays: Your local parent support group – search for yours at: https://contact.org.uk/help-for-families/information-advice-services/local-support/parent-support-groups/ In England Your local parent carer forum – find yours at: www.nnpcf.org.uk/who-we-are/find-your-local-forum/ The local offer on your local authority website – search for ‘local offer’ Your local carer’s centre – www.carers.org In Northern Ireland Family Support Norther Ireland can tell you what services are available in your area. This includes information about play and leisure. www.familysupportni.gov.uk/ You can also call Contact for more information about leisure and sports for children and young people in your area. Contact Northern Ireland: 028 9262 7552 In Scotland The Scottish Family Information Service can tell you what services are available in your area. This includes information about play and leisure. www.scottishfamilies.gov.uk/  You can also call Contact for more information about leisure and sports for children and young people in your area. Contact Scotland: 0131 659 2930 In Wales Your local Family Information Service can tell you what services are available in your area. This includes information about play and leisure.www.childreninwales.org.uk/in-your-area/family-information-services/ You can also call Contact for more information about leisure and sports for children and young people in your area. Contact Cymru: 029 20 39 6624 For ideas and help with holiday activities see Contact's holidays, play and leisure guide. References [1] The role of stress on close relationships and marital satisfaction, Ashley K. Randall & Guy Bodenmann, 2008 [2] Hastings and Brown, 2002

If you’re pregnant and going through a separation, you might be worrying about how the breakup will affect your child. Stress One of the things you might be thinking about is how the stress of separation or divorce might affect your baby’s development in the womb. Research has found that relationship strain during pregnancy appears to be linked to negative cognitive and behavioural development in children [1]. If separation is the right thing for you as parents, it’s possible to minimise the stress and remain supportive to each other. This might be very difficult, especially if there are unresolved issues between you but, by being reasonable, rational and respectful, it is possible. Take your time to talk through a plan of action. If you decide to stay together, talk to your partner about how you can help reduce stress during the pregnancy. Maybe take up some light exercise together, or practice some yoga designed for pregnancy. If you do have arguments, take the calm and collected approach. If things get heated, take a break and return to the issue when you feel calmer. A two-parent family You may want your child to be brought up by two parents, especially if you were raised by both parents and want your child to have a similar upbringing. Some studies have found that children in two-parent homes are less likely to grow up in poverty [2], and are also less likely to develop emotional problems [3]. But, single-parent families are becoming more common and there is lots of support available for single parents. The number of lone-parent households in the UK grew steadily from 1.8 million in 2003 to nearly 1.9 million in 2013 [5]. While some research suggests that children in single-parent families have poorer outcomes, other research shows that, when it comes to their overall happiness, family composition doesn’t really matter [6]. It’s the quality of the relationship you have with your child that counts. If you stay with your partner, talk about how you want to raise your child. You both may have different ideas of what family life will be like. Take the time, hear each other out and make compromises where you can. Adjustment You may have been brought up in a single-parent household and found it hard to adjust to life. You may have witnessed conflict between your separated parents and, at times, may have felt caught between the two. A poll of 500 young people found that one in three felt that one of their parents had tried to turn them against the other during the breakup [4]. If your own upbringing in a single-parent household was difficult, it’s understandable that you wouldn’t want your child to go through a similar experience.  It’s important to nurture a good co-parenting relationship with your ex-partner. A good place to start is to seek mediation or create a parenting plan so you can agree on how you will raise your child. References [1] Bergman K., Sarkar P., O'Connor T.G., Modi N., Glover V. (2007). Maternal stress during pregnancy predicts cognitive ability and fearfulness in infancy. Journal of the American Academy of Child and Adolescent Psychiatry. 2007 Nov; 46(11):1454-63. DOI: 10.1097/chi.0b013e31814a62f6 [2] Gingerbread (2018). Single parent statistics. Retrived on 07 June 2024 from: One-in-four-a-profile-of-single-parents-in-the-UK.compressed.pdf (gingerbread.org.uk) [3] Parry-Langdon, N. (2008). Three years on: Survey of the development and emotional well-being of children and young people. Office for National Statistics [4] Office for National Statistics (2013). Families and Households: 2013. Retrieved from http://www.ons.gov.uk/ons/rel/family-demography/families-and-households/2013/stb-families.html [5] The Parent Connection. Children in single parent families no less happy than those in two parent households. Retrieved from: http://theparentconnection.org.uk/blog/children-in-single-parent-families-no-less-happy-than-those-in-two-parent-households [6] The Parent Connection. 1 in 3 young people say one parent tried to turn them against the other during divorce. Retrieved from: http://theparentconnection.org.uk/blog/1-in-3-young-people-say-one-parent-tried-to-turn-them-against-the-other-during-divorce

One in ten pregnant women experience mental health problems, and often go undiagnosed until after the baby is born. The pregnancy and parenting charity Tommy’s has produced a video encouraging pregnant women to seek support if they feel anxious or depressed. The short clip follows the story of a woman’s journey through pregnancy as she realises she’s not coping and finds someone to talk to. Around 10-15% of pregnant women experience mental health problems like anxiety and depression [1] but, despite antenatal depression being very similar to postnatal depression, many go undiagnosed and untreated until after the baby is born. Symptoms of anxiety and depression can include feelings of sadness, hopelessness, irritability, and losing interest in activities that used to be fun. Most women feel more emotional than usual during pregnancy, but the video urges you to seek help if you notice that you’re unhappy more than half of the time, or if feelings linger for more than a couple of weeks. When you’re pregnant, it might seem like there’s a pressure on you to feel happy all the time, or to be flushed and glowing with the joys of impending motherhood. If this doesn’t describe your experience, it can be quite distressing and you may even feel guilty for not living up to the expectations of those around you. Your midwife or health visitor will understand. Speak to them and let them know that you need support. You partner, family, and friends can also offer support, by talking things through with you and offering practical support. Let them know you’re not feeling yourself and that you might need some extra support. If you can, hand some of your regular chores over to your partner, or ask someone to help out. Friends love to feel like they are helping, but sometimes need to be given specific tasks like popping to the shops or watering your plants when they come over. Try to eat as healthily as possible, take some gentle exercise, and rest whenever you have the opportunity. Getting regular sleep can have a positive impact on your mood. Take time out to focus on yourself and do something you enjoy. Allow yourself a chance to relax and ease some of the pressure. If you are worried about other areas of your life, such as finances, housing, or your relationship, look into the support available for these specific issues. If you can keep external factors under control, you may find it easier to cope with whatever feelings you are juggling. Keep talking to your partner. Help them to understand what you’re going through, what you’re doing to try and make things better, and what kind of support you need at home. References [1] National Institute for Health and Care Excellence (NICE) (2014). Clinical guideline 192: Antenatal and postnatal mental health: clinical management and service guidance https://www.nice.org.uk/guidance/cg192 (Accessed July 2018) [2] Howard L.M, Molyneaux E, Dennis C et al (2014).  Non-Psychotic mental disorders in the perinatal period.  Lancet 384: 1775-1788.

During your pregnancy, sex can become a complicated issue. Your desire can decrease, your discomfort can increase, and you might just lose interest altogether. Or, you might still be in the mood but find that your partner is backing off! All of this is perfectly normal and very common. Sexual enjoyment tends to decline as pregnancy goes on. Around 22-50% of pregnant women find intercourse painful and many women find it difficult to orgasm. It’s normal for your libido to decline too, largely to the change in hormones, and feeling sick, tired and physically uncomfortable [1]. And, as your body changes, you might just feel less sexy. This is particularly likely during the later stages of pregnancy, when you’re all achy and bloated. About a quarter to a half of pregnant women feel less attractive than before, and only 12% feel more attractive [1]. Giving it a go If you do feel up to having sex, there’s no reason you shouldn’t give it a go. For the majority of healthy pregnant women and their partners, sex is perfectly safe, even in the last few weeks before you give birth [1]. If you’re not sure whether it’s OK, seek advice from your doctor or midwife but, if you do want to have a go, give yourself time to be in the mood, and accept that it might take longer than usual. It’s possible that your partner will be reluctant, which can be frustrating. However, don’t assume that it’s from a lack of desire, or a loss of sexual attraction. One possible reason for hesitancy is a fear of harming the baby, which inhibits at least a quarter of male partners, and a quarter to half of expectant mothers [1]. Talk to your partner. Have an open and honest conversation about how you both feel right now. If your partner admits that they’re feeling funny about sex, try not to get annoyed or take it personally – you won’t be pregnant forever! If you’re feeling a bit insecure, make it clear that you are learning to adjust to your changing body and that, even if sex is off the table, a little TLC would be appreciated. Finding other ways to feel close If you really don’t want to have sex, don’t force yourself. Be honest with your partner, offer reassurance that it’s not a personal rejection, and ask for the support you need. It might be helpful to discuss this article, and reassure yourselves that these are common adjustments that couples face during pregnancy. If you’re feeling icky and your partner tries to reassure you that you look beautiful, accept the compliment and choose to believe them. Lots of people find their partners especially attractive when they’re carrying their child. Finding other ways of being intimate that aren’t sexual – like hugging, kissing, and massage – can help you bond when sex isn’t available. Just spending quality time together can help you maintain a sense of closeness. And remember that you won’t feel like this forever. Though there will be new challenges for your sex life when your baby comes along, the physical changes you’re experiencing during pregnancy should return to normal about three months after the birth. Some women even experience more intense orgasms than they did before [1]. References [1] Von Sydow, K. (2000). Sexuality during pregnancy and after childbirth: A meta-analysis of 59 studies. Reproductive Health Matters, 8 (15), 183. doi:10.1016/s0968-8080(00)90068-5

Since finding out she was pregnant, your partner might have been reacting to you differently during sex, or avoiding intimacy altogether. It might seem like she’s aroused less often or less attracted to you. Aside from simply missing something that you enjoy, sex an important way to feel closer to your partner. Without it, you may worry that you will struggle to stay close. While it might feel like it, a lack of sex during pregnancy is not a personal rejection. A quarter of new dads say they’re worried that their partner may no longer be interested in having sex [1] but it’s important to recognise that a decrease in sex during pregnancy is normal, and not your fault. Less sex during pregnancy is normal Your partner may be experiencing a decline in libido. This is very common during a time of changing hormones and physical discomfort like backache and water retention. Bear in mind that 22-50% of pregnant women experience painful intercourse, and reaching orgasm becomes progressively more difficult as pregnancy goes on [b]. Sex may have become a stressful experience for your partner. On top of this, about a quarter to a half of pregnant women feel less attractive during pregnancy, and only 12% feel more attractive [2], so your partner may just not be feeling as physically confident as she’d like to. Be open and honest with your partner. Talk about your concerns and tell her that you want to be supportive. If she is worried about her changing body, you can reassure her that you still find her desirable, but the most important thing is to respect her needs and desires. If she is experiencing a loss of libido, remember that this has nothing to do with you as a sexual partner. It might be helpful to discuss this article with her – talk about how these are common changes that couples face all the time during pregnancy. Can sex during pregnancy harm your baby? Up to half of women and at least a quarter of men worry that having sex during pregnancy will harm the baby in some way [2]. From a medical point of view, there is no reason to ‘forbid’ sex for the majority of healthy pregnant women and their partners, even in the last weeks before the birth [2]. If you’re not sure whether you fit into this category, seek advice from your doctor or midwife. Remember also that anxiety around sex isn’t always rational, and your partner may find it difficult to shake the fear. If that’s the case, try other ways of being intimate. You may find that other kinds of sexual activity that don’t involve vaginal penetration are a bit easier but, if not, things like hugging, kissing or massage can all help you feel closer to each other. Looking to the future Don’t expect things to pick back up again too soon after the birth. Your partner will need time to recover, and you might soon sense another obstacle to your sex life – fatigue. Irregular sleeping patterns, feeding schedules, nappy changes, and constant attention to the baby will probably continue to get in the way of your sex life. You might want to consider asking a family member or close friend to take care of the child for a while so you and your partner can spend some time together as a couple. If you’re used to having spontaneous sex, this might seem a little too regulated, but it might be a start. Finally, try to remind yourself that it’s not forever. As your child settles into more regular patterns of sleep, you’ll begin to find that there are more chances to be intimate without being interrupted by a crying baby. References [1] Houlston, C., Coleman, L. Milford, L., Platts, N., Mansfield, P. (2013). Sleep, sex and sacrifice: The transition to parenthood, a testing time for relationships? OnePlusOne. Retrieved from: http://www.oneplusone.org.uk/wp-content/uploads/2013/05/Sleep-Sex-and-Sacrifice-OPO-report-FINAL-embargoed-until-29-May-2013.pdf [2] Von Sydow, K. (2000). Sexuality during pregnancy and after childbirth: A meta-analysis of 59 studies. Reproductive Health Matters, 8(15), 183. doi:10.1016/s0968-8080(00)90068-5

Since finding out you’re pregnant, you might have noticed that issues you’ve always been able to cope with are much harder to deal with now. You might be arguing with your partner more than usual or getting stressed out more easily. Becoming parents Your relationship is going through a big transition – where you used to just be a couple, you’re now becoming parents. This transition is a time of increased stress for most parents and it’s one of the most significant changes you’ll ever have to deal with [1]. Even if your baby was planned, you’ve got a lot to get your heads around. Parenting is a lifelong commitment, with new responsibilities and huge demands on your time, money, and other areas of your lives. As your pregnancy progresses, the realities of your new roles can become daunting and may lead to more worry. When you’re about to become parents, you might reflect on your own childhood and your experiences of being parented. While it can be healthy to learn from the past, any difficult memories may have an effect on your emotional wellbeing. All of this can cause previously mundane issues to become far more significant [2]. Managing expectations If you and your partner know and anticipate the kinds of difficulties you will face, you are more likely to have realistic expectations. This can mean you’re better able to deal with difficult situations when they come up [3]. Talk openly and positively about your fears and expectations, and make use of the support and information on offer. If you’re aware of your biggest worries as a couple, you can work together to prepare solutions in advance. Although your sense of identity might be shifting, you don’t have to lose sight of who you were before. Taking time for yourself to keep in touch with friends and maintain hobbies can help remind you that, even though your life is changing, you can still be the same person you always were. Equally, spending quality time with your partner is an important reminder that, as well as being expectant parents, you are still a couple too. References [1] Shapiro, A. F. & Gottman, J. M. Effects on Marriage of a Psycho-Communicative-Educational Intervention With Couples Undergoing the Transition to Parenthood, Evaluation at 1-Year Post Intervention. J. Fam. Commun.5, 1–24 (2005). [2] Claxton, A. & Perry-Jenkins, M. No Fun Anymore: Leisure and Marital Quality Across the Transition to Parenthood. J. Marriage Fam.70, 28–43 (2008). [3] Pancer, S. M., Pratt, M., Hunsberger, B. & Gallant, M. Thinking ahead: Complexity of expectations and the transition to parenthood. J. Pers.68, 253–279 (2000).

If your partner didn’t respond well to the news of your pregnancy, or if he seems reluctant to make plans for the baby, you may wonder how he will cope with the pressures of fatherhood. When you’re pregnant and worrying about the future, it’s not uncommon to worry that your relationship will suffer. You might be afraid that your partner is going to disengage – or worse, that he might panic and run off! It’s important to remind yourself that your fears don’t necessarily reflect reality, and this may not be how your partner feels. But it’s also worth examining these fears to see where they come from. If your partner doesn’t want to talk about the baby Generally speaking, men are slower than women to come to terms with the reality of having a baby, especially if the pregnancy wasn’t planned. If your partner is struggling to come to terms with the idea of being a dad, it may be difficult for him to have long conversations about the baby. An overload of baby-focused talk could lead him to switch off. Try to be patient – he may just need a little more time to get his head around it. It might be helpful to vary the topics of conversation and remind your partner that some aspects of your lives are going to remain the same when the baby arrives. Encourage your partner to focus on the positive role he’s going to play. Even if he’s scared about becoming a dad, he won’t necessarily communicate his fears to you. Talk to him about your own hopes and worries, and then leave a space open for him to talk about how he feels. He may be pulling away because he’s not sure he is up to the task of parenthood. He may also be afraid that he will be sidelined, or that you will love the baby more than him. Not everything will change, and it may be helpful to tell him that. If you’ve faced rejection or abandonment before If you’ve faced issues in your past where someone important has left or abandoned you, you might be more sensitive to the idea that it will happen again. Your fears could be triggered by things like your partner walking off during an argument, not showing up for dinner, or being impossible to get hold of for some time. Let your partner know that this is a real worry for you – you may find he becomes more reassuring and more careful about how he communicates with you. Sometimes it’s helpful to remind your partner of how your past experiences can affect you. If your relationship feels unstable If your relationship has been going through difficulties, the idea of bringing a child into the mix can feel like a recipe for disaster. However, there’s no such thing as a perfect relationship and very few people would say they are constantly happy when they start a family. Having children will undoubtedly place some stress on the relationship, but it can also be a powerful bonding experiences. It might be a little more difficult when you have extra family responsibilities but, whatever stage you’re at, you can always work on improving your relationship as a couple. Let the arrival of your baby motivate you to be better together.

When you and your partner are expecting a baby, the pressure you’re under can cause regular issues and arguments to be amplified. Arguments about money are particularly common during pregnancy, partly because of changes to working arrangements, and partly because of the extra expense of having a baby. A stressful time of life Many couples (around 40-67%) experience a drop in relationship quality, usually from the start of pregnancy until the child is around 15 months old. Everyone is different, but that’s generally when things start to feel a bit better again. Set some ground rules about what you will do next time an argument breaks out. You may want to decide to take a break from the conversation and return to it when you’re both feeling calmer. Try saying something like, “Can we talk about this again once we’ve calmed down a bit?” Try to avoid having these discussions in public places where the money pressures feel prevalent, like in the supermarket, or the bank. It’s usually much easier to resolve things privately in your own home. Making a budget You may both have different ideas about spending and saving. A budget can be very helpful in bringing you together to plan for the day to day. Budgets are especially useful if you intend to reduce your working hours.  You may also find that existing money problems that you’ve managed to keep on the back burner are suddenly coming into focus. Whatever stage you’re at, it’s never too late to start planning. If you’re not sure how to get started with a budget, you can find a free planner and some online guides through Money Helper. Include work and childcare in your discussions and think about any new expenses. If you’ve never been parents before, you may want to sit down with some friends who’ve recently had babies and ask them to list all the things you’ll need to buy. Your midwife can help with that too. Find out your entitlements You may not know what benefits or state-funded support you’re entitled to. Benefits and financial support can be tricky because they are liable to change over time and will depend on your circumstances. Check out Citizens Advice and  Money Helper, who will be able to talk through your budget and help you learn what you are entitled to. You may be entitled to financial support like Universal Credit or Child Benefit. You can find out what you are entitled to using a free online benefits calculator, such as Turn2Us. Finally, be honest with yourselves and kind to each other and you’ll significantly improve the chances of talking about money without an argument.

Couples that plan for pregnancy are often mentally and emotionally prepared for it when it happens. If you weren’t trying for a baby, you’ll have to adjust much quicker to this life-changing news. Feeling overwhelmed It may be a while before you can take it all in. When you’re overwhelmed by news that shocks you or changes your outlook on the world, it can feel like your thoughts and feelings are out of control. Before you start considering your options, take some time to think through how you feel. Try not to get too caught up with how you’re supposed to feel. Just be honest with yourself and, when you’re ready, regroup with your partner to talk it through. Try to cast off any guilt and try not to judge each other. This conversation is likely to be emotionally charged, so be gentle and sensitive. Avoid making absolute statements like, “This is never going to work” and, if things get heated, take a break from the conversation and return after you’ve both calmed down. Take the time and effort to listen to your partner’s point of view. Even if you disagree, it’s important that you are both heard and understood. When it feels too soon in your relationship Research has shown that couples deal with challenges better when they’ve had time to bond as a couple and build up a sense of togetherness. If your relationship is still new, you may not feel like you have that connection yet [1]. Having a baby together is a big commitment, and both of you will want to feel confident that your relationship is strong enough to take it on. Talk with your partner about the kind of relationship you both want for the future. Having these conversations can help build a sense of togetherness, and you might discover that your relationship has compatibility and long-term potential. Feeling unready to be a parent You may not feel ready because of practical things like lifestyle changes or financial security. Or the reason could be more deep-rooted. If, for example, your relationship with your own parents was a struggle, then you may be worried about repeating that relationship with your own child. Sit down with your partner and unpick what could be influencing how you feel. Explain that you’re still trying to understand your own reactions and feelings, and that you’re just looking for support to explore things. Lots of mums and dads will tell you that the feeling of being ‘ready’ never really kicks in. Feeling this way just means you’re taking it seriously and want to get it right. Remember that your partner is there to support you in your role as a parent – you’re not expected to figure everything out by yourself. You can help each other to learn how to be parents. Remember that while you are both adjusting to your new roles, you are still two individuals in a relationship together. Make a conscious effort to talk about things other than the pregnancy. Taking time for yourself to keep in touch with friends and maintain hobbies can help you feel like more than just a parent. References [1] Reynolds, J. (2008). Supporting Couple Relationships: A Sourcebook for Practitioners. OnePlusOne http://www.oneplusone.org.uk/wp-content/uploads/2014/01/Supporting-Couple-Relationships-Sourcebook-For-Practitioners.pdf