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January 2026 bulletin

Wellness bulletin In this month’s issue:

Rethinking resolutions: Are they helpful or harmful? Blue Monday: A gentle reminder to check in Take control of your financial wellbeing Winter wellbeing: Small actions, big impact Family stress in January: Tips for calmer routines 5-minute meal planning for a smoother week

2026

ear New Y tions... u Resol

Build a self-care plan that actually works

Self-Care toolkit

Rethinking resolutions: Are they helpful or harmful?

2026

ear Y w e N s... n o i t u l Reso

January 2026 bulletin

Rethinking resolutions: Are they helpful or harmful?

January 2026 bulletin

January often arrives with pressure to start over, set goals, and change your life, but are New Year’s resolutions really helpful? Why we make them The idea of a “fresh start” can feel motivating, giving us structure and hope for the year ahead. Goals can help you stay focused, prioritise your wellbeing, and take positive steps forward. But resolutions also come with downsides, particularly when they’re unrealistic, guilt-driven, or based on what you think you “should” be doing, rather than what you actually want or need.

The problem with all-or-nothing thinking Many people abandon resolutions by February. Why? Because goals that are rigid or overly ambitious can quickly lead to shame or burnout when life gets in the way. If you’ve told yourself you’ll “exercise every day” or “never eat sugar again”, the first misstep can feel like failure, even though it’s totally normal.

A kinder alternative: Intentions, not resolutions

Instead of strict resolutions, try setting intentions or themes for the year. These are more flexible and compassionate, helping you focus on how you want to feel, rather than ticking boxes. For example: • “Move more often in ways I enjoy” • “Prioritise rest when I need it” • “Spend more time with people who lift me up” It’s OK to change direction, try again, or take a break. Your goals should support you, not punish you.

Useful links: British Heart Foundation: How to set goals that work Mind: Self-care

Blue Monday: How to protect your mental health

January 2026 bulletin

Blue Monday: How to protect your mental health

January 2026 bulletin

Blue Monday (20th January) is often referred to as “the most depressing day of the year” thanks to a combination of cold weather, low daylight, postholiday comedown and financial strain. While the idea of Blue Monday itself isn’t based on science, January can be a difficult time for many people.

Here’s how to look after your mental health as the year gets going.

Prioritise connection

Add small joys

Reach out to friends or family, even if it’s just a short chat. Social connection can boost your mood and remind you that you’re not alone.

Plan little things you enjoy: a walk, a warm drink, a good book, or a favourite playlist. These small pleasures can have a big impact.

Get daylight (or fake it!)

4 Reach out if you’re struggling

Try to get outside during daylight hours, especially in the morning. If that’s tricky, consider a daylight lamp or light therapy box, particularly if you experience symptoms of Seasonal Affective Disorder (SAD).

If low mood is affecting your daily life, talk to someone you trust or speak to a healthcare professional.

Helpful resources: Samaritans: call 116 123 free, 24/7

Mind: mental health support

NHS Every Mind Matters

Self-care for financial wellbeing

January 2026 bulletin

Self-care for financial wellbeing

January 2026 bulletin

January can bring financial stress for many, from post-holiday bills to the long gap between paydays. But looking after your money is a big part of looking after your mental health.

Check in without judgement Start by reviewing your finances with compassion. What’s going well? Where might you want to make changes? Avoid blame and focus on what’s within your control.

Plan, even if it’s small

A simple budget, spending diary or savings goal can help you feel more in charge. Even tiny steps count.

Cut back with kindness

If you’re spending less this month, frame it as an act of self-care. There are plenty of low-cost ways to look after yourself: nature walks, journalling, cooking at home, or phone calls with friends.

Get support if you need it

You’re not alone. Free advice and support is out there.

Useful links: MoneyHelper: free money guidance

StepChange: debt advice

Mental Health & Money Advice

5-minute meal planning

January 2026 bulletin

5-minute meal planning

January 2026 bulletin

Eating well doesn’t have to mean hours in the kitchen. A few minutes of planning each week can save time, money and stress.

Quick tips to get started

Shopping list

Choose 2–3 meals you know and love for 1 busy days 2

Use leftovers for lunch the next day

Keep a few pantry staples like tinned beans, 3 pasta, eggs and frozen veg Make a list before shopping so you stick to 4 what you need

One-pot wonders and batch meals Soups, stews, curries and pasta bakes are great winter staples. They’re quick, comforting and often taste even better the next day.

Make it fun

Get the family involved in choosing meals, or try one new recipe a week to keep things interesting.

Winter wellbeing: Your seasonal self-care toolkit

Self-Care toolkit

January 2026 bulletin

Winter wellbeing: Your seasonal self-care toolkit

January 2026 bulletin

Colder months can impact both body and mind. Here are a few gentle ideas to help support your wellbeing this winter.

Nourish your body

Create a calming space

hoose warm, comforting meals that include fruit C and veg. Stay hydrated and keep moving, even light stretching or walking counts.

ake your home or workspace feel cosy. Think soft M lighting, blankets, warm drinks and less screen time when you can.

Make time for rest

Do something for joy

I t’s normal to need more sleep in winter. Give yourself permission to slow down, protect your evenings, and prioritise quality rest.

Read, craft, move, call a friend. Small pleasures matter. Build them into your week as nonnegotiables.

Helpful resources: Mental Health Foundation: winter wellbeing

Mind: Coping with Seasonal Affective Disorder

Family stress in January

January 2026 bulletin

Family stress in January: Tips for calmer routines

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2026

To-do list!

Family stress in January

January 2026 bulletin

After the chaos of December, January can feel flat, or even overwhelming. Kids are back at school, routines kick back in, and expectations pile up again.

JANUARY 2026

Tips for calmer routines

Rebuild routines gradually

Don’t expect to get back into a full routine overnight. Ease into it slowly, especially if you or your family are feeling run-down.

Be realistic about goals

Whether it’s school, work or home life, January can come with big ambitions. Make sure you’re not putting pressure on yourself or your family to do it all perfectly.

3 Budget-friendly family time Look for low-cost ways to reconnect: movie nights, walks, board games or cooking together. Simple is best.

4 Look after yourself too Remember: you can’t pour from an empty cup. Even short moments of rest or quiet can help.

Build a self-care plan for 2026

January 2026 bulletin

Build a self-care plan for 2026

Self-Care Plan

Build a self-care plan for 2026

January 2026 bulletin

Rather than waiting for stress to build up, why not create a self-care plan for the year ahead?

1 Start with a check-in Think about what’s been working and what hasn’t. What makes you feel calm, energised or grounded? What drains or overwhelms you?

Choose your non-negotiables

Identify 2–3 core self-care habits that you want to stick with in 2026. These could be sleep, connection, movement, boundaries; whatever supports you most.

3 Put it in writing Make your plan visual. Use a journal, calendar or sticky notes. Add reminders to check in with yourself monthly or quarterly.

Helpful prompts: What helps me recharge when I’m overwhelmed? What boundaries do I want to protect? What does “balance” look like for me this year?

January recipe

January 2026 bulletin

January Recipe: Smoky lentil and sweet potato stew This one-pot winter warmer is hearty, nourishing and completely plant-based. Packed with protein, fibre and flavour, and perfect for batch cooking!

Ingredients (serves 4)

Method

• 1 tbsp olive oil

1. Heat oil in a large pan. Add onion and cook for 5 minutes.

• 1 onion, chopped • 2 garlic cloves, crushed • 1 tsp smoked paprika • 1 tsp ground cumin • 1 medium sweet potato, peeled and cubed • 2 carrots, chopped • 100g red lentils (rinsed) • 1 tin chopped tomatoes • 500ml vegetable stock • Salt and pepper, to taste • Optional: a handful of kale or spinach at the end

2. Stir in garlic, paprika and cumin. Cook for 1 minute. 3. Add sweet potato, carrot, lentils, tomatoes and stock. 4. Bring to the boil, then reduce heat and simmer for 25–30 minutes. 5. Season to taste. Add greens just before serving if using.

Serve with warm crusty bread or over rice.

Wellbeing calendar

January 2026 bulletin

January wellbeing calendar Mon

Call or text a friend.

Tue

Say no to something that drains you.

Wed

Thu 1

Fri 2

Sat 3

Sun 4

It’s the first day of the new year: Set some simple intentions.

It’s Motivation and Inspiration Day: Think about what inspires you in this world.

Make a nourishing breakfast.

Do a short stretch or walk outdoors.

Try a new recipe.

Eat your lunch mindfully, away from your desk.

It’s National Bubble Bath Day: Take a long soak and enjoy some relaxation time.

Plan something to look forward to this month.

Choose rest over pressure.

It’s Take a Walk Outdoors Day: Go for a nice walk somewhere local.

Make a playlist that boosts your mood.

Talk about how you’re feeling.

Step outside in the morning light.

It’s National Blood Donor Month: Consider whether you could donate blood.

Batch cook a simple meal.

Donate to a charity or cause you care about.

Get cosy and read something uplifting.

Grab your camera and take some photos out in nature.

Celebrate a small win from this month.

Write down one thing you’ve learned this month.

Enjoy time away from your phone before bed today.

Set one small goal for this week.

Light a candle and have a moment of stillness.

Watch something that makes you laugh.

Go screen-free for an hour.

It’s Thank You Day: Write a thank you card to someone who means a lot to you.

Check in with your budget.

Drink more water today.

Write a thank you note or message.