Dads Together: The First Step

A 6-session programme supporting dads to strengthen their mental health, relationships, and connection with their children.

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Becoming a dad can be one of life’s most rewarding experiences — but it can also be overwhelming, isolating, and emotionally complex. Dads Together: The First Step creates a safe, supportive space where fathers can reflect, learn practical tools, and build confidence in themselves and their role.

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Many fathers have concerns or challenges with the transition to fatherhood, experiencing a change in partner relationships, confusion over their role as a father and partner and simply feeling forgotten about.​​

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Session 1

Programme intro, mental health and Testosterone 

Key themes

• An introduction to the programme and shared expectations

• Men’s mental health and paternal mental health statistics

• Signs and symptoms to look out for

• The impact of lifestyle on mental wellbeing

• The link between stress, sleep, physical health, and low testosterone

• Natural ways to support healthy testosterone levels (sleep, resistance training, nutrition, sunlight, reducing stress)

• Building and strengthening support networks

 

Session 2

Being more like the dad you want to be - Dr Charlie Cowtan

Key themes

• What kind of dad do I want to be?

• What values do I want to model?

• How do I act when things are going well?

• How do I respond when things are hard?

• If my child drew a picture of our relationship, what would it look like?

 

Sessions 3 and 4

Circle of Security - Dr Charlotte Christiansen

Key themes

• Understanding children’s behaviour through an attachment lens

• Recognising children’s needs beneath behaviours

• Exploring how our own emotions influence our responses

• Responding in ways that strengthen connection and security

 

Dads gain tools to:

• Stay emotionally available

• Respond rather than react

• Build secure, trusting relationships that support long-term wellbeing

 

Session 5

Breathwork & Nervous System Regulation

Key themes

• The science of breathwork

• Understanding the nervous system (fight, flight, freeze vs rest and digest)

• How dysregulation affects parenting and relationships

• Short “in-the-moment” breathing tools

• Longer breath practices for daily routines

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Session 6

Relationships and course reflection 

Key themes

• Mapping current relationships

• Identifying gaps in support

• Strengthening friendships and peer connections

• The power of small daily moments with partners

• Harmful vs helpful conflict (informed by the work of One Plus One)

• Course reflection and personal action planning

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