Tools for Patients
Your feelings are just as important as your health care. If you live with a health condition that needs extra care or help from machines, it can be a lot to handle. Sometimes it feels tiring, scary, or frustrating—and that is totally okay. It is normal to have all kinds of feelings. You do not have to be strong all the time or handle everything by yourself. It is okay to need help and to take care of how you feel inside, not just your body.
This page is here to share easy ways to help you:
- Take a deep breath when things feel hard
- Help your body and mind feel calm, even if you cannot move much
- Remember things that make you feel safe and happy
- Find little moments that make you feel better
You do not have to do everything at once. Just one small thing can make a difference. You deserve to feel cared for—inside and out.
Mindfulness
As someone living with a medical condition, your days may include a lot—appointments, treatments, equipment, or just the ups and downs of not feeling well. That can be overwhelming, frustrating, or exhausting at times. Mindfulness is one way to care for your emotional well-being. It is not about ignoring how you feel—it is about giving yourself a small pause, even in the middle of everything. It helps bring your attention to the present moment, which can give your brain and body a chance to reset.
You do not have to sit a certain way, move your body, or close your eyes. There is no “right” way to do mindfulness. It is simply about noticing—your breath, your thoughts, your surroundings, or a calm image in your mind. Even a few minutes can help you:
- Feel more grounded or in control
- Ease anxiety, worry, or sadness
- Rest your mind when things feel too intense
Mindfulness practices you can try
These short audio practices are designed to meet you where you are. You can listen in bed, in a chair, during a hospital stay, or at home. Use headphones, play them out loud, or ask someone to join you.
Grounding meditations
These are helpful when your mind feels busy or your body feels tense. They invite you to use your senses to feel more connected to the world around you.
Find the rainbow (2 minutes)
Look (or imagine) something red, orange, yellow, green, blue, and purple. You can use your memory, photos, or imagination if you cannot turn your head or move easily. Let your breath slow down.
Notice (2 minutes)
Gently tune into what you can hear, see, smell, or feel. This helps your mind come back to “right now,” even if your body is still.
Guided imagery
These meditations ask you to picture a calm, safe place in your mind—no matter what is happening around you.
Favorite place (2 minutes)
Think of a place that feels peaceful—real or imagined. Let yourself go there, even just for a moment.
Healing pond (4 minutes)
Picture a quiet pond that helps your body and mind feel soothed. Imagine the sounds, sights, or gentle movement around you.
Body awareness
These practices help you reconnect with your body. You do not have to move—just noticing how your body feels can be calming and healing.
Progressive muscle relaxation (8 minutes)
If you can, gently tense and relax different muscle groups. If movement is hard, simply imagine each part letting go of tension. That is just as helpful.
Body scan (4 minutes)
Slowly check in with each part of your body—from your head to your toes. Whether or not you can feel or move every part, your awareness still matters.
A few reminders
- There is no perfect way to do this. If your mind wanders or you feel distracted, that is okay. Just notice it, and gently come back.
- Start with a few minutes. Even one minute of breathing and noticing can help.
- You get to choose. If something does not feel good or feels too hard today, you can skip it. Mindfulness should never feel like a chore.
- You are not alone. These tools are here to support you—not to fix anything, but to help you feel a little steadier in this moment.
Journaling
Living with a medical condition—and all the equipment, appointments, and changes that come with it—can feel like a lot. Some days, it might feel like you have to be brave all the time. Or like people do not really understand what your life is like. Journaling is one way to check in with you. It is a way to let your feelings out, make sense of things, or just take a break from the medical part of life.
You do not need to write a full page. You don’t even have to write with your hands. Journaling is simply a way to pause, notice how you are doing, and make room for whatever you’re feeling—without judgment.
Why journaling can be helpful
Journaling gives you a private place to:
- Hold onto special memories or moments of hope
- Let out feelings you may not want to say out loud
- Understand what you’re feeling and why
- Remind yourself that you are doing your best—even on hard days
- Take a break from medical routines and focus on you
Journaling can be whatever you need it to be—quiet, messy, creative, emotional, or just a moment to breathe.
Try these prompts to help you begin journaling
You do not have to know what to say. These sentence starters can help:
- “Today I felt ______ because ______.”
- “One small thing I’m proud of is…”
- “A moment I want to remember from today is…”
- “When I feel overwhelmed, I try to…”
- “Something I wish people understood about my day is…”
- “Right now, I need…”
Even one sentence—or one word—is enough.
When you are feeling sad, frustrated, or unsure
It’s completely normal to feel grief or sadness when life looks different from what you expected. Maybe you miss how things used to be. Maybe you are wondering why this is happening. That is okay.
When you are ready, try one of these reflections:
- “One thing I miss is…”
- “If I could offer myself kindness today, I’d say…”
- “Something that’s been hard to explain is…”
- “A hope I’m still holding onto is…”
There is no need to solve these feelings—just making space for them can bring relief.
What if I cannot write or type?
Journaling is for everyone. If writing or typing is hard because of how your body moves, there are still many ways to check in with yourself.
Try:
- Voice-to-text apps to speak your journal aloud
- Voice memos—just press record and talk
- Talking with someone you trust, who can help write things down for you
- Using emojis, photos, or colors to express what you feel
- Creating a music playlist that matches your mood
- Drawing with adaptive tools or digital art apps
However, you share your thoughts—it is journaling. There’s no wrong way to do this.
Journaling tips
We know your days can be full, exhausting, or unpredictable. Journaling does not have to be one more thing on your to-do list.
Here are a few ways to make it easier:
- Keep a journal, notebook, or app nearby—bedside, in your backpack, or on your tablet
- Try journaling after appointments, before bed, or during rest time
- Use voice-to-text if you’re tired or writing isn’t easy
- One word is enough
- Let go of spelling, grammar, or doing it “right”—this is just for you
Sometimes journaling can stir up strong feelings. That is not a bad thing. It means you are being honest with yourself—and that is brave. If something feels too big to handle alone, talk to a therapist, social worker, parent, or someone you trust.
You are not alone.
You are doing something hard.
And you deserve care, too.
Start wherever you are. You do not have to write a lot. Just one check-in—one word, one thought, one breath—is enough for today.
Self-care
Taking care of yourself is about giving your mind and body even just a few moments of kindness. You do not need to move around a lot, have tons of energy, or even leave your bed. Self-care can be soft, quiet, and just for you. Self-care is anything that helps you feel safe, calm, or a little more like yourself. It might be something that helps your body relax, your mind settles down, or your heart feel lighter.
Even if you are dealing with a lot, small acts of self-care can help you:
- Feel less stressed or anxious
- Notice what your emotions are telling you
- Remember that you are more than your illness or equipment
- Feel proud of how you are getting through something really hard
You do not have to do a whole routine. Just one small moment of care is enough to begin.
Self-care you can do without moving around
If you use a wheelchair, feeding tube, ventilator, or other medical devices, some types of self-care might need to look a little different—but that does not mean they cannot be powerful. You deserve comfort and care in ways that work for your body.
Try one of these options:
- Close your eyes and take 3 deep breaths in and out
- Listen to a song that makes you feel strong or peaceful
- Ask someone to gently rub lotion on your hands or feet
- Hold a soft item you love, like a fuzzy blanket or plushie
- Use voice-to-text or a journal app to say how your day is going
- Imagine a place you love—like the beach, the forest, or a cozy room—and go there in your mind
- Watch a funny video or show that helps you laugh or smile
Even if your body cannot move much, your feelings and thoughts still need space. You matter just as you are.
Make a self-care bag or box
Having a few favorite things close by can help when you’re having a hard moment or just need a break.
You might include:
- A small fidget or sensory toy
- Your favorite lip balm or scented lotion
- A playlist of your favorite songs
- Photos of people or pets you love
- Stickers, markers, or a coloring book
- A soft scarf or cozy socks
- Something that smells nice, like lavender or citrus
You can ask a caregiver to help you put it together—or make one together with a friend or family member.
Self-care with family
Self-care is not just something you do alone. Sometimes the best moments come when you take care of yourself with someone you love. This can be especially helpful on days that feel challenging or full of medical stuff.
Try these shared ideas:
- Watch something funny together
- Share one good thing about your day before bed
- Color the same page or draw side by side
- Choose a calming activity you both enjoy (like listening to music, reading, or doing a craft)
- Ask your caregiver to help you stretch or massage your hands, arms, or feet gently
You do not have to talk the whole time. Just being with someone who cares can be enough.
When you are feeling overwhelmed
Some days are just hard—and that is okay. If you ever feel frustrated, sad, or stuck, those feelings are completely valid. Being sick or living with a medical condition is not easy, and you are doing something really brave just by getting through each day.
If self-care feels hard to do on your own, you can always:
- Ask a parent, friend, or nurse to help you
- Talk to a therapist or counselor
- Use art, music, or journaling to express what is inside
- Let someone know: “I’m having a hard time today.”
You do not have to handle everything alone. Needing help does not make you weak—it means you are human. You are more than your condition. You are more than your machines. You are a whole person with thoughts, dreams, worries, and hopes—and you deserve care that honors all of that. Start with whatever feels easiest. A breath. A song. A kind word to yourself. That is self-care. And you are worth it.
Wellness apps
When you are living with a complex or chronic medical condition, life can feel overwhelming sometimes. Your body already does a lot—so it is completely okay if your emotions feel heavy, too. That is where calming tools, like wellness apps, can help. These apps are not about doing more or fixing how you feel. They’re here to offer small, gentle moments of relief.
Maybe that means calming your mind before bed, taking a break during a stressful day, or simply focusing on your breath when everything feels too loud or too much. You do not have to move your body, follow any complicated steps, or even talk. Whether you are in bed, sitting in a wheelchair, using a ventilator, or lying on the couch—you can still access calm and care, just as you are.
What these tools can help with
Wellness apps are designed to support your emotional well-being, especially when things feel tough. You can use them to:
- Take a break from stress or pain
- Settle your thoughts before sleep
- Calm your body before appointments or procedures
- Focus on breathing when you feel anxious or overwhelmed
- Distract your mind during tough moments
- Learn small ways to feel in control—even when life isn’t
These are not big, life-changing fixes. They are soft pauses. Little reminders that your emotions matter, and that it’s okay to take care of them.
What you will find in these apps
Each app is a little different. Some offer:
- Soothing music to help you relax or fall asleep
- Breathing exercises that guide you through stress
- Bedtime stories or calming voices to shift your focus
- Mindfulness exercises that bring you into the present moment
You can use these tools on your own, or ask a parent, caregiver, nurse, or friend to help you try them out. There is no right way—just what feels right for you.
Free wellness apps
Here are some apps many people like you have found helpful. They are free or have free versions, and you can explore them to see what fits your needs:
- Smiling Mind – Mindfulness tools made for teens with quick, fun activities
- Insight Timer – Thousands of free meditations, calming music, and sleep playlists (including teen-specific ones)
- Breathe, Think, Do with Sesame – A playful, visual app perfect for younger teens or those who enjoy interactive tools
- MyLife Meditation – Suggests meditations based on how you feel; helps you track your emotions over time
You do not have to try all of them. Start with one and see how it feels.
When to try them
There is no perfect time—just a moment that feels like yours. You might try these apps:
- While waiting for a procedure or appointment
- Before bed, as part of a wind-down routine
- During a quiet moment in your day
- After a tough conversation or emotional news
- When your body needs stillness, but your mind won’t stop
- During a treatment or medical task, to help your brain focus elsewhere
Even a few deep breaths or a soothing sound can be enough to shift how you feel.