I’m a mother to a daughter with profound special needs, and she requires 24/7 care. I’d be lying if I said it was easy—but over time, it’s become our routine, and most days run fairly smoothly.
That said, the past year and a half has been especially hard on her. She’s endured multiple hospital admissions, acute illnesses, and a couple of surgeries. These are the moments that stretch me the most—trying to care for my daughter, manage a household, be present for the rest of my family, and continue working. The days and nights are long. There’s anxiety, uncertainty, sleeplessness, and, honestly, depression.
One of the ways I’ve managed daily stress is through exercise. It’s my sanity-saver. It gives me space to pray, to process emotions, and to just breathe. But if you’re a caregiver, you know how hospitalization can derail any sort of routine—including your stress relief. Being confined to four walls—whether hospital walls or bedroom walls—can be incredibly isolating.
So when those inevitable hard seasons hit, when everything feels out of control, I’ve found that focusing on what is in my control makes all the difference. One of those things is nutrition. No, eating well doesn’t erase the anxiety, the exhaustion, or the heaviness—but it helps. Nourishing your body with whole foods can keep your energy up, your blood sugar stable, and even support your mental health. Research backs this up—nutrient-dense foods can actually help reduce symptoms of depression.
Of course, in a hospital setting, food choices can be limited. Cafeterias are often full of burgers, fries, and pizza. But if you look closely, you can usually find some solid options: salad bars with fresh veggies, fruit cups, grilled chicken, Greek yogurt (look for plain!), and even hard-boiled eggs.
And when friends ask what they can bring? Don’t be afraid to be specific. People want to help. Ask for homemade soups, fresh salads, nut or seed packs, protein bars, or freeze-dried fruit. I’ve learned that friends who make the effort to visit are usually more than happy to bring something nourishing if you just let them know what you need.
During some of our recent hospital stays, I’ve leaned on things like protein drinks (great for mixing into that not-so-great unit coffee), yogurt cups, nut packs, bananas and apples, and of course, trips to the cafeteria for salads and veggies. I also keep a few essentials on hand: electrolyte powders (because hospitals are dehydrating), my big 40-ounce water bottle (less refilling!), and a greens powder in case I can’t make it downstairs for veggies. And just as important—my Bible and my phone. Texting friends, streaming uplifting music—it’s therapy for me and my sweet girl. ❤️
Here is a picture of the breakfast, lunch and snacks I put together for myself during my daughters recent surgery- this was a planned surgery with expected 24 hour stay. All of this was in my pantry so no need to grocery shop and it took about 4 minutes to put together in a cooler – I packed it the night before due to a 4:30am leave the house time. For those of us watching our food budget all of this here is about 1/4 or less of the cost of a Starbucks and Sandwich from the local sandwich shop. As a side note, I’m not a big fan of the Ready Clean Energy bars but that’s what we had in the pantry, typically I would choose RX, Perfect Bar or BareBells.
If you’re walking through a similar season, don’t underestimate the power of movement either. Even within the hospital walls you can do SOMETHING. Stand up and stretch. Do calf raises, wall push-ups, squats, even a few high knees in place. If your loved one is in the bed near the door and naps , sneak out into the hallway for a mental reset. I often walk two rooms down, then back, this way I’m still within earshot. It’s Just a little movement, but it helps. If your loved one is bed bound at home I highly suggest a walking pad. This can allow you to stay in the room but still get in lots of steps when they are napping or watching TV. You can also get on the ground for push ups and crunches. Opening the windows and blinds can make a world of difference too!
These small practices have helped keep me grounded over the last couple of years. It’s not perfect—believe me, I fall into unhealthy food choices, bad habits, and negative self-talk too. I’m far from perfect. But I’ve noticed that when I stick to these simple forms of self-care, I bounce back quicker—days instead of weeks.
I hope there’s something here that encourages you on your journey. More than anything, I hope you feel seen, heard, and understood. And if you have tips of your own—I’d love to hear them. I’m always looking for more tools in the toolbox. 😆
God bless you and your loved ones. ❤️