When caring for an ill or elderly loved one, it’s easy to put yourself last. Especially in small spaces like hospital rooms or rehabilitation facilities, you may feel confined, overwhelmed, and uncertain about how to fill the downtime while your loved one is resting. But taking small breaks for yourself is important for both your physical and mental health.
In this post, I’ve included some free or budget-friendly activities that helped me during those long hours in small spaces—each offering a bit of peace, purpose, or escape when I needed it most.
1. Books, Audiobooks & Jigsaw Puzzles
If you didn’t bring anything with you, don’t worry. Some facilities have small lending libraries with books and puzzles available for patients and caregivers. At the assisted-living facility where my mother stayed, there were shelves of books—many in large print—and boxes of puzzles for different age groups and skill levels. If you don’t see any out, ask the staff—they may have extras stored away.
Other great options:
- Audiobooks via Audible, iTunes, or Google Play
- Libby: A free app that connects to your local library and lets you borrow eBooks, audiobooks, and magazines. All you need is a library card and a phone, tablet, or computer. You can even download books for offline use.
2. Meditation (Even if You’re New to It)
I only recently started meditating, and I’m far from an expert—but I’ve found it incredibly grounding. Even just a few minutes of focused breathing helps me reset my mood, relieve anxiety, and improve my posture and physical tension.
Whether you want to calm your nerves, sleep better, or just stay present in the moment, there are meditation options for everyone.
- Free YouTube meditations of all lengths and styles
- Meditation apps like Insight Timer, Headspace, or Calm
- Tip: You don’t need headphones or a quiet room—just a few moments for yourself.
3. Online Games on Your Phone or Tablet
If you’re not into books or meditating, online games can provide a welcome distraction. You can find many games that don’t require downloading apps or spending money.
Some good sites include:
Many games can be played solo or with friends online—great for connection when you feel isolated.
4. Puzzle, Activity & Coloring Books
Coloring isn’t just for kids—it’s surprisingly relaxing. Before my first visit with my mother, I picked up a coloring book called Cats in Hats. I wasn’t sure how I’d feel about it, but I ended up really enjoying it.
You can find a variety of activity books with:
- Crosswords, sudoku, word searches
- Mazes, trivia, journaling prompts
- Paint-by-sticker or color-by-number pages
They’re inexpensive and easy to find at bookstores, online, pharmacies, or dollar stores. And if friends or family ask how they can help, this is an easy request they’ll be happy to fulfill.
5. Journaling
At first, I kept basic to-do lists of tasks completed and things still left to handle. It wasn’t until much later in my caregiving experience that I started writing about what I was going through—and it was cathartic.
Journaling offers real benefits, including:
- Reducing anxiety
- Interrupting obsessive thinking
- Regulating emotions
- Improving self-awareness
- Supporting physical well-being
If you’re unsure where to start, try writing:
- One thing you’re grateful for
- A daily summary of how you feel
- A reflection on a special moment with your loved one
Source: Dr. Jeremy Sutton, PositivePsychology.com
6. Gentle Stretching
Caregiving can be physically and emotionally taxing. When we carry stress in our bodies, it often shows up as pain or stiffness—especially in the back, shoulders, and hips.
Gentle stretching can help you:
- Improve flexibility and blood flow
- Prevent injury
- Release built-up tension
- Improve posture
Resources to get started:
- Mayo Clinic’s Basic Guide to Stretching
- Free stretching tutorials on YouTube (many designed for caregivers or beginners)
Even 5–10 minutes a day can make a big difference.
Final Thoughts
Caring for someone you love is an incredible act of devotion—but it can be draining. Don’t feel guilty for taking a moment to breathe, read, play a game, or stretch. You’re not stepping away from caregiving—you’re making sure you have the strength and clarity to keep showing up.
I hope these ideas help you feel a little more grounded during long hours in small spaces. Whether it’s journaling, puzzling, meditating, or just sitting with a good book, these moments matter—for you and the person you’re caring for.
References
- Sutton, J. (2024). 5 Benefits of Journaling for Mental Health. PositivePsychology.com. Link
- Fallon Health. Caregiver Connection – Exercise for Caregivers. Link
- Mayo Clinic. (2024). A Guide to Basic Stretches. Link
Photo by Matthew Henry from Burst
