This post is part of a series on my recovery journey from a spontaneous bilateral patellar tendon rupture, which left me bed bound for nearly a year. In this article, I will share some uplifting activities to do while recovering in bed. You can also find more tips, resources and fun suggestions at the end of the post!
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Disclaimer: Knee injuries and surgeries, or any surgery for that matter, varies widely from person to person. Your age, lifestyle, weight, circumstances, medications, comorbidities, allergies and other issues can impact your recovery timeline, as well as the tools and methods required. They should be adapted for YOU.
This article, and the resources or suggestions provided within, are based on MY own personal experiences with a spontaneous bilateral patellar tendon rupture, as a person with many chronic illnesses. They are meant for educational purposes. I am not a doctor, and nothing in this article should be substituted for medical advice. Please consult your own medical provider before trying anything out.
This post also contains affiliate links. It will cost you nothing to click on them. I will get a small referral fee from purchases you make, which helps with the maintenance of this blog. Read our privacy policy for more information. Thank you!
Items with a star ⭐ next to them are resources I’ve personally tried and would recommend!
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Changelog:
- 09 February 2025: Added ‘Bring the Spa to Your Bed’ section, and ‘Tarot Reading’ under the ‘Journaling’ section.
Table of Contents
1. Journaling – There are a Hundred & One Ways to Do it
Many people find journaling therapeutic (Smyth et al., 2018), and it can be one of the most uplifting activities to do while recovering in bed from surgery. You can use it to sort through the chaos of thoughts and emotions that are bound to arise with such a major life event. You can also use it to document your healing journey, capture the small wins, or even vent with no holds barred. There are also many ways to journal, depending on your personality and preference. Let’s take a look at some of these!
“You can use #journaling to sort through the chaos of thoughts & emotions, and to document your #HealingJourney, capture the #SmallWins, or even vent with no holds barred.” #KneeSurgery #disabled Share on XA Good Old Traditional Diary
When I was young, I used to keep a daily diary. I happened to find these diaries many years later, and they gave me many good laughs. Oh, the trivial problems of being a teenager. I also found ones I had written as a child, and it brought a smile to my face.
Journaling captures the essence of daily life and records our personal growth. That process is so gentle that we often don’t even realise how much we’ve changed as time passes. When you read them at a later point in life, I guarantee you will wish that you had written more diary entries.
Types of Personal Notebooks & Diaries:
Bullet Journaling
Bullet journaling has been trending for a while now, and allows for a lot of flexibility. You can also get washi tape, stickers and other decorative items to embellish your pages with. You can draw up your own food and mood logs, plan and record daily tasks, and more. Be as creative or as structured as you like. The options are endless, and it’s a progressive effort. When you’re done with a notebook, flipping through the beautiful pages can bring satisfaction.
Types of Leuchtturm1917 A5 Hardcover Notebooks & Colours:
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Mental Health & Symptom Trackers
Using a journal to track pain levels, mood, meals, sleep quality, medications and other personal details can be useful for unravelling patterns. Or even help to relieve some of the stress bottled unwittingly on the inside. Showing and practising gratitude has been shown to have many mental health benefits as well.
As someone who lives with chronic pain, depression and anxiety, the boundaries blur after a while. Sometimes I don’t even notice when a new type of pain creeps up. That was how the spontaneous bilateral patellar tendon rupture happened; I had mistaken it for my ‘regular’ Sjögren’s or Lupus joint aches.
You can plot charts, draw graphs, or simply write a log. I record each time I take a medication that’s not on my daily list using the Notes app on my phone, and include why I took it. It’s simple, yet I can still spot patterns from that.
If you’re the practical or curious sort of person, journaling in this format can be an aid and record of your recovery process. Here are some tips on how to get started, from Mental Health America.
“ Using a #journal to track #pain levels, #mood, meals, sleep quality, medications and other personal details can be useful for unravelling patterns. Or even help to relieve some of the #stress bottled unwittingly on the inside.” Share on XTypes of Symptom & Wellness Trackers:
Types of Mental Health & Gratitude Journals:
Expressive Writing
Thought dump all the stuff running through your mind in endless loops onto paper. It can help you to ‘purge’ them. Writing takes more effort and time than typing. Doing so can help you to process and observe your thoughts more meaningfully.
Whilst thought dumping or expressive writing don’t remove the worries and anxiety in my head entirely, it did help me to move on to the next useful thought. It’s a bit like problem solving, but in black and white. I would also analyse my priorities and moods to see what the sources were, and if I could do anything about them.
I still have these little notes, and when I glance at them, they bring back memories. So in a way, keeping this diary was still beneficial, and I’m glad I captured some of those moments in writing. They show me where I was, and where I am now.
Guided Journals
If you don’t know where to even begin or what to write about, you can try various guided journals for uplifting activities to do while in bed. These usually include prompts or questions to help stimulate your writing juices. Many of them also contain affirmations, inspirational quotes and beautiful drawings within them. Every little thought scribbled down can help to clear your head a little.
Types of Guided Journals:
Types of Guided Art Journals:
Photo Journaling
I used to snap one polaroid picture a day, and write a sentence with a black marker on the edges; a photo diary of sorts. It didn’t have to be anything special. Most of the pictures were of ordinary everyday things, such as a table, my dog or my face.
I really liked this method of keeping a diary, because it’s the ordinary things that make up life in daily increments. When I flip through these compilations, they tell a story of my life. (I think I’ve just inspired myself to start this mini diary project again!)
I like the traditional Instax mini size, but they also come in squares and landscape sizes. There is also a digital printing version, where you can snap pictures and also print ones from your phone or computer via Bluetooth. It’s certainly one of the more fun and uplifting activities to do while recovering in bed!
Types of Polaroid Cameras:
Digital Journaling
Finally, you don’t need a physical diary to journal these days either. There are now quite a number of phone apps you can use. I started using Daylio, as my psychiatrist told me to record my mood every day to find some patterns. But it extends beyond that and allows me to include a short daily journal entry with a photo. I like that I just need to write a short snippet, and the visual element makes it fun to browse through.
Tarot Reading
I’m putting tarot card reading under the journaling section, because that’s how I personally use it. I’ve started reading this book by Benebell Wen, “Holistic Tarot”, because it seems to align with how I approach tarot reading. She doesn’t see it as a fortune-telling tool; rather, as a self-reflective narrative process. She believes that the imagery on the cards activates our imagination, and taps into our intuition. This leads to the revelation of certain truths that are already known deep within us. Perhaps dormant, but waiting to be awoken and understood.
I usually do a spread for the week, together with a significator card, which is basically a virtue or thought I’d like to focus on for the week, such as ‘patience’, ‘hope’ or something else. Then I see how that could possibly link to the card for each day of the week. In that sense, it’s a mindfulness practice that I use to manifest certain things I want to improve about myself or my life.
After that, I refer to some websites or books for other dimensions to these cards, just in case I’ve forgotten what else they can represent. If their meanings are relevant or applicable to the current period of my life, I integrate it into my journaling. I find the card meanings from Energetic Tarot to be helpful, because of the wide array of perspectives offered, instead of a fixed, predetermined explanation. There are also a few spreads for all occasions you can try out on the website, if you’re in need of ideas. Two other books I refer to regularly are: “Guided Tarot” by Stefanie Caponi, and “The Big Book of Tarot” by Joan Bunning.
These are my favourite tarot decks and books I use, but there are many different styles out there, so pick one (or a couple!) that resonates with you.
Tarot Books I Like:
Examples of Tarot Card Decks:
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2. Make a Vision Board or Bucket List
A vision board is a collage of images that represent your goals and dreams; a visual reminder of what you want and hope to achieve in your life, and as a person. It can include bucket list destinations, career, finance and personal goals, your values in love and life, and anything else you want. Use images that resonate with you, and cut or print them out from anywhere. There are also vision board kits, if you prefer to have something a little more readymade.
It can be a fulfilling self-awareness exercise and one of the more uplifting activities to do while recovering in bed, as it is a beautiful visual reminder that you create for yourself. Take your time to piece them all together, and feel free to modify it as life takes you different paths along the way.
“Making a #VisionBoard can be a fulfilling #SelfAwareness exercise and one of the more #uplifting activities to do while #recovering in bed, as it is a beautiful visual reminder that you create for yourself.” #ChronicPain Share on XTypes of Vision Board Kits & Supplies:
3. Write Thank You Notes to Those Who Matter Most
You can get some nice cards – or make them yourself for some extra love! – and write thank you notes to all the healthcare staff, caregivers, friends, family and people who took care of you, and have been supporting you. It’s always nice to receive a handwritten letter, and words are forever. I know I keep these little notes from others, as they’re like tangible bits of precious memories.
“It’s always nice to receive a handwritten letter, and words are forever. I know I keep these little notes from others, as they’re like tangible bits of precious #memories.” #gratitude #ChronicallyIll #spoonies #DisabilityTwitter Share on XTypes of Thank You Card:
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4. Bring the Spa to Your Bed
First, let’s make one thing clear – self-care isn’t all about bubble baths and spas. However, caring for your body is one way to show yourself some love as well, and can lead to a better state of mind and mood. You may not be able to go to a spa (or even your own bathroom) right now. But you can always recreate a spa-like ambience, and it doesn’t need to be costly or complicated.
The “best spas” all have a common theme – a mood that is tranquil, serene and relaxing. That is what we want to recreate – an environment and atmosphere that contribute towards your healing.
Let’s take a look at some simple things you can do to soothe your senses, and create your own ‘spa from bed’ day. A quick but important note before we begin – your comorbidities are definitely different from mine, and you know your own body best. Hence, take the ideas below as mere suggestions. You may be allergic to certain things, and/or your injury is different from mine. So please avoid doing or using anything that might trigger further injury, or if you’re uncomfortable with the idea. However, you can certainly adapt these ideas to recreate your own spa-like routine and ambience. One that is suitable and accessible for yourself 🙂
Gentle, Physical Touch to Soothe Your Mind and Body
Gentle pressure or touch can be soothing, relaxing and reassuring. I know I crave for a hug or a massage especially on my bad days. In a study by Case et al. (2021), they found that “certain patterns of deep pressure remain pleasant even when applied mechanically, in the absence of a social interaction. We demonstrate that oscillating deep pressure has similar affective effects to that of C-tactile gentle stroking, including similar ratings of touch pleasantness and increased ratings of calm”.
I understand that some of you may not be able to tolerate touch due to allodynia or pain flares, so skip this section if that is you. There are other ways we can soothe our senses and relax, too.
Manicure or Nail Art (Skip the Pedicure for Now)
I would skip the pedicure for now since your knees are injured; the risk isn’t worth it. Also, if an emergency surgery is needed for any reason, nail polish can hinder oxygen monitoring equipment. Nails are the best parts of your body for the detection of cyanosis, so they should be kept bare.
Once you’re more stable however, a manicure can be relaxing if you enjoy that sort of activity. Apart from choosing a pretty shade that will brighten your mood, the focus required to paint your own nails can be rather meditative. I used to get them done at the nail salon when I was working full-time, as I paint my own nails like a 3 year old would. Of late I think I might try doing them myself at home again. Who doesn’t love some colour, and it will be a practice in patience for me.
Here are some non-toxic nail polish you can use to coat your nails. Hopefully the bright colours cheer you up, or you could even paint them a morbid shade or pattern to express your grief or pain. For more fun or a challenge, you can try nail art, too. Here are 58 nail art ideas from Beauty Bay, and Essie has tips for various designs as well.
I won’t recommend any gel polish because they’re outright bad for your nails. The UV light dryers are also bad for your hands and can lead to skin cancer. If you have Lupus, it is especially crucial to avoid the UV light in case it triggers a flare as well.
Types of Non-Toxic Nail Polish:
Examples of Nail Art Tools:
Face & Eye Masks
It might be a bit too messy to do a full facial routine whilst stuck in bed, but you can still nourish your skin with those face and eye sheet masks every now and then. I remember my skin being dry, flaky and itchy all over my body, because I could not shower. Whilst nothing replaces a nice, hot shower or bath, you can still continue to care for the parts of your body that are accessible for now. Afterall, you’ll need to lie in bed for hours on end. There’s no harm relaxing with a cooling face or eye sheet mask slapped on, and your skin will thank you for it after.
Here are some clean beauty face and eye sheet masks you could try. Remember to use something that is suitable for your skin type and needs. Or if you already have a goto brand – use that!
Examples of Clean Beauty Face Sheet Masks:
Examples of Eye Sheet Masks:
Self-Massage Kits & Tools
I will just do a brief overview of this section, as I’ve already written about massage therapy and other self-massage tools in this post here.
In Singapore, Urban Company offers house call massage and nail services for ladies. I remember booking a massage session when I was more mobile, but that was definitely out of the question during the early stages of recovery. It was bliss to have those aches and knots relieved after lying in bed for ages.
There are also many DIY self-massage tools and kits these days for various body parts, from head to toe. My personal favourite are gua sha tools, which are lightweight and thus easy on my hands. They aren’t only for beauty purposes; I use them to massage my face and head gently, and they do help with pain relief and also relaxation.
There are also many other massage equipment out there these days, from manual self-massage tools, to automatic massagers that can be placed on your bed. Take a look at the variety below.
Types of DIY Self-Massage Tools:
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Soothing Scents to Ease or Clear Your Mind
Our sense of smell is probably the most underrated sense. This article on Nautilus Magazine serves as a beautiful reminder of why scents are so important. Scents can be therapeutic and grounding, and gently alter your mood or mind depending on the ingredients.
According to Masuo et al. (2021), “odor may provoke a physiological response in the autonomic nervous system. An unpleasant aversive odor causes non-invasive stress, while a pleasant smell promotes healing and relaxation in mammals”. We have about “50 million olfactory sensory neurons in the nasal olfactory epithelium” (Masuo et al., 2021), and “odors take a direct route to the limbic system”, which is related to memory and emotions (Walsh, 2020, February 27).
So yes, I personally think it’s a good idea to tap into our sense of smell to lift our mood, as long as it doesn’t trigger any of your medical conditions. It’s one of the more uplifting activities to do while recovering in bed, and with minimal effort to boot.
Types of Scented Products
There are many scented products on sale these days, for all sorts of preferences in terms of smell, usage and method. From candles to reed diffusers, room sprays, perfumes, scented lotions, mist diffusers and so much more. If you’re worried about burning candles either because of the fire hazard or the smoke, there are candle warmer lamps that melt them without the need to burn the wick. I really like these paper leaf incense from POJ Studio – now I just need to think of an excuse to buy them for a special occasion…
I personally love musky, oud, floral, or green, woody scents. Although for some reason rose perfumes last the longest on my skin. One of my nightly routines is to slather hand lotion on for my dry skin, and sniff my hands after. It makes me smile. I also like to add a few drops of water-based essential oils into my two-in-one mist diffuser at night, to keep the air a little moist and for relaxation.
Scented Products You Can Try
Once again, scents may not work for everyone and are highly subjective. What I’ll share here are ideas of scented products that you may or may not have heard of before (or have forgotten about), so you can browse on your own if you like.
Types of Scent-Related Products:
Conclusion on Uplifting Activities to Do While Recovering in Bed
Being stuck in bed is never fun, whether it is due to a major or minor surgery, chronic pain, chronic fatigue, depression, or something else. But there are still a few uplifting activities you can do as you sit or lie in bed, whether as a form of distraction from the pain or your brain, or to feel a sense of meaning or accomplishment.
Whatever it is that you’re going through, know that you’re not alone in your isolation and struggles. There are many in the chronic illness community out there who understand and empathise. I hope that this list gave you a few good ideas on uplifting activities to do while recovering in bed. Don’t forget to check out the full series right below for more activities!
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References:
- Case, L. K., Liljencrantz, J., McCall, M. V., Bradson, M., Necaise, A., Tubbs, J., Olausson, H., Wang, B., & Bushnell, M. C. (2021). Pleasant Deep Pressure: Expanding the Social Touch Hypothesis. Neuroscience, 464, 3–11. https://doi.org/10.1016/j.neuroscience.2020.07.050
- Masuo, Y., Satou, T., Takemoto, H., & Koike, K. (2021). Smell and stress response in the brain: review of the connection between chemistry and neuropharmacology. Molecules, 26(9), 2571. https://doi.org/10.3390/molecules26092571
- Smyth, J. M., Johnson, J. A., Auer, B. J., Lehman, E., Talamo, G., & Sciamanna, C. N. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial. JMIR mental health, 5(4), e11290. https://doi.org/10.2196/11290
- Walsh, C. (2020, February 27). What the nose knows – Experts discuss the science of smell and how scent, emotion, and memory are intertwined — and exploited. The Harvard Gazette. Harvard University. Retrieved from https://news.harvard.edu/gazette/story/2020/02/how-scent-emotion-and-memory-are-intertwined-and-exploited/
HI, Sheryl!
This is a such a great post. I really enjoyed all of the journals you shared, and the idea of sending people thank you notes. What really jumped off of the page for me was your statement that journaling can help you get to the next helpful thought. That was very profound and I thank you for sharing that.