Welcome to the Deep End, Mate.

She peed on a stick, stared at you with wide eyes, and now - ready or not...you’re about to become a dad.

If your brain’s been doing backflips between “This is amazing!” and “Holy sh*t, what do I even do now?”  Congratulations. You’re completely normal.

The problem?
Most pregnancy advice either talks at men (like we’re idiots) or forgets we even exist.

This guide is different.
It’s for men, by men - practical, no-fluff advice to help you:

• Support your partner (without feeling useless)

• Stay sane (even when the hormones hit like a hurricane)

• Actually enjoy the ride into fatherhood

Let’s crack into it.

What to Expect (From Her and Yourself)

Emotional Rollercoasters Ahead

Pregnancy is an emotional theme park — and not just for her.

She’s dealing with massive hormonal swings, physical changes, and a growing human using her bladder as a trampoline.
You? You might be feeling:

• Anxious about the unknown

• Disconnected because you're not physically carrying the baby

• Flat-out terrified about being “good enough” as a dad

Dad Tip:
Her emotions might seem random. They’re not. They’re real, powerful, and overwhelming — for both of you.
Stay steady. Don’t take it personally.

Lifestyle Shake-Up

Your late-night gaming sessions, impromptu pub crawls, and three-hour gym workouts?
Yeah... not so much anymore.

Life starts shifting now - and that's a good thing.  Lean into the change early.  You're preparing to be responsible for a tiny, screaming, adorable overlord soon.

Your Role as a Supportive Partner

Show Up

• Be there for the key appointments (scans, big checkups, the “find out the sex” ultrasound if you’re doing that).

• Be there when she’s having a rough day.

• Be there even when you feel awkward or helpless.

Presence > Perfection.

Listen, Don’t Fix

Sometimes she just needs to vent.
Not a solution.
Not a motivational speech.
Just a dude with two ears and zero judgement.

Dad Tip:
If you're unsure what to do, ask:

"Do you want me to help fix it, or just listen?"

Nine times out of ten? It's "just listen."

Practical Stuff That Actually Helps

• Cook the dinner.

• Clean the kitchen.

• Assemble the ridiculously complicated pram (without rage-quitting halfway through).

• Stock the house with snacks that won’t get you stabbed (take cravings seriously, bro).

Must-Do Milestones

Appointments You Shouldn’t Miss

• The first scan (this one hits different)

• The anatomy scan (around 20 weeks  seeing all the little bones forming? Magic.)

• Any major specialist appointments

Show her you’re in this together.  Nothing screams “I care” like showing up when it matters.

First Kicks & Magic Moments

Feeling the baby kick for the first time might seem small...
But mate, it'll wreck you (in the best possible way).

• Be present.
• Be excited.
• Be the guy who remembers these moments later.

Hospital Bag Prep

No, it’s not just about her bag.

Your Dad Bag Essentials:

• Snacks (labour can take ages)

• Phone charger

• Change of clothes

• Deodorant (trust me)

• Spare cash for vending machines

• List of important numbers (don't rely just on your phone)

Self-Care for Dads-to-Be

Mental Health Matters

You are allowed to feel overwhelmed. You are allowed to be scared.
Just don't bottle it all up.

• Talk to someone. A mate can help defrag...but dont be afraid to reach out for a profeshional shoulder to lean on if you are really strugling. 
• Move your body. Regular exercise will put all the stress hormones to work...and help you feel better, more clear-headded. So carve out the time - just be mindful that you need to train smarter not harder or longer. 
• Get decent sleep when you can (trust me - future you will thank you).

Stay Active

You don’t need to be training like you’re prepping for a triathlon.
But regular movement will keep your head clear, your stress levels down, and your body ready for the "chase a toddler around the house"
stage.

Small Pleasures = Big Wins

Don’t underestimate little rituals:

• Morning coffee

• 10 minutes of silence

• Quick workouts

• Laughing at stupid memes (but not for bloody hours - remember to put the phone down...doom scrolling is no joke) 

Pregnancy is a marathon, not a sprint. Protect your energy.

When Sh*t Gets Real

Early Labour Panic

Spoiler:
It might not be like the movies where her waters break and you race to the hospital in a panic.

Early labour can drag on for hours (even days).
Be calm. Be ready. Bring snacks.

Complications and Curveballs

Sometimes pregnancies don’t go by the book.

• Miscarriages happen.

• NICU stays happen.

• Emergency C-sections happen.

You can’t control it all.
But you can control how you show up - calm, steady, and ready to back your partner no matter what.

You’ve Got This, Mate

You’re going to stuff up sometimes.
You’ll forget an appointment, say the wrong thing, fall asleep during a birthing class video.

It’s okay.

Being a good dad and partner isn't about being perfect.
It’s about:

• Showing up
• Learning as you go
• Sticking around through the hard bits

Biggest tip I can give you:

Parenting doesn’t start when the baby arrives. It starts now - with the small, daily moments of stepping up. Prior, preparation prevents piss poor performance!

And if you have made it this far...you’re already doing better than you think.

Want More?

If you want even more practical tools (without digging through Google rabbit holes at 2am) —
👉 [Grab your FREE Dad-to-Be Survival Checklist here] - and start feeling ready, not just nervous.