Every January, we’re bombarded with messages about “New Year, New You,” pushing us to make sweeping changes overnight. But these big resolutions often set us up for failure—they’re unrealistic, rigid, and can leave us feeling guilty when life gets in the way. Instead of aiming for perfection, it’s far more helpful to create small, step-by-step goals that fit your lifestyle. Tiny, achievable changes build confidence and momentum without the pressure of an all-or-nothing mindset.
For young carers, life is already full of responsibilities, so adding huge resolutions can feel overwhelming. Instead, think about self-care as a series of small, manageable steps—like eating well, moving gently, and setting goals that fit your reality. These aren’t about changing who you are; they’re about supporting your wellbeing so you can feel more balanced and resilient throughout the year.
🥗 Food & Mood:
- Steady blood sugar = steadier mood: Skipping meals or loading up on sugary foods leads to energy crashes, irritability, and low mood.
- Mood-boosting nutrients:
- Whole grains & complex carbs (oats, brown rice): release energy slowly.
- Tryptophan-rich foods: eggs, turkey, nuts, seeds help your brain produce serotonin—the “feel-good” chemical.
- Omega-3s (fatty fish, flax, chia): linked to better brain health and mood regulation.
- Vitamin D: limited daylight in winter may cause deficiency; consider fortified foods like red meat or egg yolks.
- Fruits & veggies: antioxidants, B-vitamins, magnesium—all vital for energy and stress handling.
- Hydration matters: Even mild dehydration can sap mood, focus, and energy.
- Shared meals: Eating with others boosts connection, slows down your meal, and improves digestion.
🤸 Gentle Movement to Lift Your Mood
You don’t need intense workouts to beat January blues—gentle movement is powerful.
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- Short walks in daylight (10–30 mins): boost vitamin D and uplift mood.
- Low-impact exercises: light stretching, yoga, or even 10-minute indoor routines work wonders without exhausting you.
- Routine counts more than length: a few minutes of movement you can stick with matters more than sporadic intense workouts.
🎯 Setting Realistic Goals (Not Resolutions)
- Avoid “all-or-nothing” resolutions: They create pressure and guilt if you slip up.
- Use SMART-ish goals: Make them specific, measurable, realistic, and loosely timed. Example: “Drink an extra glass of water today,” or “Walk 10 minutes on weekdays”.
- Frame positively: “I will eat one extra portion of veg” beats “I’ll stop eating snacks”.
- Be flexible: Adapt goals during busy or low-energy days—maybe swap a walk for a gentle stretch.
- Celebrate small wins: Jot down small achievements—completing a walk, having a nourishing meal—to build confidence.
✅ Self-Care Checklist
Here are five simple things you could try:
- Drink a glass of water before lunch each day
- Add one extra portion of fruit or veg to a meal
- Take a 10-minute walk or do gentle stretches
- Write down one positive thing that happened today
- Message a friend
Wellbeing Resources
- Every Mind Matters (NHS) – Free tools including a “Mind Plan” quiz, tips on stress, sleep, anxiety, and more.
- YoungMinds – Children and young people’s mental health charity – tips for the winter months.
- NHS Live Well – Exercise: Advice, workouts, exercise guidelines
- My Planned Care – Staying Active: Offers tailored exercise ideas and classes for those with long-term conditions.
- Every Mind Matters – Be Active for Your Mental Health: NHS guidance on how physical activity can lift mood, reduce stress, and support better sleep.
🧩 Local Support in West Sussex
- Carers Support West Sussex: Offers advice, carer groups, assessments, emotional support, and benefit advice for ages 18–25.
- West Sussex Young Carers Family Service: Supports under-18 carers with assessments, breaks, and support plans.
- E-Wellbeing: Online hub for up to age 25—access mental health and wellbeing content specifically for young and young adult carers: Young Carers & Mental Health – e-wellbeing
My Future: Your Space to Share
My Future is a support group just for young adult carers (16-21). It’s a safe and friendly place to chat about your experiences, share what’s on your mind, and just have some “me time.” Our team is here to listen and can also point you towards other resources or services that might make things a little easier.
Want to know more? Give us a shout at 0300 028 8888 or drop us an email at info@carerssupport.org.uk. We’d love to hear from you!
We’re Here for You!
We’re always here to chat about your caring role, wellbeing, or answer any questions you might have. Give us a call at 0300 028 8888 or email us at info@carerssupport.org.uk. You can also explore our website for more info and use the Carers Smart Search: www.carerssupport.org.uk/carers-smart-search/
Take care,
Young Adults Carers Team
