As we head into winter, we want you to know, you are not alone.
As the days shorten and the temperature drops, your caring role doesn’t pause and neither should your wellbeing. Winter can bring extra pressures: physical (chilly homes, higher energy bills), emotional (dark afternoons, isolation) and practical (extra planning, budgeting). At Carers Support West Sussex we know how important it is for unpaid carers to look after themselves so they can continue to care for others.
Here are five simple, practical tips to help you stay well this winter, with plenty of support and connection built in.
1. Make your home a warmer, safer base
Winter’s chill can add strain – not just on the person you care for but on you too. Ensuring your home is as comfortable and safe as possible is one of the best places to start.
- Use our Cost-of-Living Toolkit to check what support is available for your energy bills, housing, water and more.
- Try to keep the main living spaces warm and well ventilated. If you have a fireplace, get it swept and checked.
- Ask your energy provider about payment plans or help schemes if you’re struggling.
- Sign up for the Priority Services Register (if offered by your supplier) so you get extra support if there’s an outage or emergency.
- By sorting the basics — heating, lighting, safe environment — you reduce one layer of worry and free up your energy for the caring role and for yourself. Find out more here.
2. Stay connected – even when it’s colder and darker
Winter often means fewer visits, less daylight, and sometimes heavier feelings of isolation. But connection is vital. In fact, on our “Looking After Yourself” page we say that one of the key pillars of self-care is stay connected.
- Pick a few times each week to reach out – phone, video call, or even a short meeting with a friend or fellow carer.
- Use our Check In & Chat service — a friendly one-to-one call from Carers Support West Sussex – to help boost your social connection and ease feelings of being alone.
- Join a carer group: talking with other carers who get what you’re doing helps relieve stress and share ideas.
- If you can’t get out easily, consider a virtual meet-up (book club? craft group? simple chat) to give you a mid-week break in your routine.
When you feel connected, you’re less likely to carry the weight of caring all on your own. It’s okay to lean on someone else – asking for connection is part of staying well, not a sign of weakness.
3. Protect your health – your own first
You care for another person, but you also need to care about yourself. The Looking After Yourself page reminds us: “No one can pour from an empty cup!”
- Book your flu vaccine if you haven’t already — as a carer you may be eligible and preventing illness means you can stay stronger in your role.
- Be aware of how caring can affect your mental and physical health. A little attention now saves problems later. Read more on The Benefits of Looking After Yourself
- Try to sneak in a short walk, gentle stretch or movement indoors (especially if it’s dark outside) to keep body and mind active.
- Establish a basic rest or sleep routine — even if it’s just 10 minutes of breathing or a quiet moment before bed.
- Think about what food, hydration and fresh air you’re managing to get. Winter can reduce daylight and fresh food variety, so make little adjustments (for example, root vegetables, warm soup, fresh water).
When your health is stronger, you’ll feel more able to manage the caring role. And you deserve that.
4. Budget, plan and reduce stress around the “extras”
Winter brings extra costs: heating, lighting, more home time, more laundry, maybe extra care following illness. That layering of practical demands can increase stress. The Cost of Living Toolkit is a strong resource here.
- Use the toolkit to check for benefits, discounts, energy-saving grants, water discounts and money-advice.
- Sit down for a short planning session: list your expected winter costs (fuel, travel, food, extra equipment) and compare to your budget.
- Contact Carers Support West Sussex if you’re facing financial hardship — as a carer, you may be eligible for financial assistance, or you can arrange a meeting with one of our carer benefits advisors.
- Small energy-saving actions help: check for draughts, use timers, keep radiators clear. Over time these add up.
- A little time now spent organising can ease the “I didn’t see this coming” feeling, which is often a big part of winter stress.
When the practical side is under control, you free up head-space for everything else: connection, rest, self-care.
5. Keep your sparkle — find moments for YOU
Winter may feel relentless, but carving out small, regular moments for what you enjoy makes a difference. On the Looking After Yourself page the three pillars (Prepare, Stay Connected, Self-Care) remind us that self-care is not selfish – it’s essential.
Ask yourself: what one small thing will I do this week just for me? It could be reading, watching a short film, sharing a hot drink with a friend, or stepping outside for five minutes of fresh air.
- Use Carers Support’s Check In & Chat service if you need a regular slot of ‘you-time’ built in. Having someone who checks in regularly can help you keep the promise to yourself.
- Consider joining a hobby group (even if virtual) this winter – craft, writing, games, shared interest – it gives something to look forward to.
- Give yourself permission to say “no” occasionally. Saying yes to everything can leave you depleted.
- Reflect at the end of each week: what went well? What is one small win? Gratitude doesn’t have to be big; noticing small positives keeps your mood lifted.
You matter. Your wellbeing matters. And taking care of yourself helps you care sustainably.
