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How to improve your sanity and happiness whilst caregiving 

Let’s be real: 
When you’re a caregiver, the word “joy” can sound… suspicious. 

Joy? Now? Between medications, sponge baths, insurance calls, and wiping down a mysteriously sticky kitchen floor at 11:43 PM? 

Yes – especially now. 

Because when life is swirling with demands and exhaustion, joy isn’t a luxury. It’s a life raft. And here’s the secret: you don’t need an hour, a spa day, or a weekend retreat to find it. You just need a few seconds. Repeated, intentionally. 

Welcome to the art of micro-moments of joy. 

What’s a Micro-Moment of Joy? 

It’s not a big thing. In fact, it’s better if it’s small. 

It’s:
The first sip of hot coffee before anyone else wakes up 
The 3-minute dance party while the laundry spins 
A text from a friend that says “you’re doing enough” 
That exact moment when your loved one smiles without being asked 
Micro-joy isn’t about changing your life. It’s about remembering you have one. 

Why Micro-Joy Matters 

Caregiving is emotional endurance sport.  It drains your time, your patience, your identity – sometimes even your hope. But micro-joy? That’s your soul saying: “I’m still here.” 

And science backs it up. Tiny positive experiences release dopamine, ease cortisol levels, and improve your resilience. In short: they refill your emotional battery just enough to keep going. 

How to Find Your Moments (Even on the Worst Days) 

Here are 10 tiny rituals of joy you can start today – no cape or yoga mat required. 

1. The “One Beautiful Thing” Rule 

Every morning, find one beautiful thing. 
A shadow on the wall. The sound of birds. A piece of toast you didn’t burn. 
Say it out loud. “That’s beautiful.” 
This rewires your brain toward presence. 

2. Upgrade the Mundane 

Pair something boring with something delightful. 
Folding laundry + your favourite guilty pleasure podcast. 
Washing dishes + peppermint hand soap. 
Medication routine + 1 piece of chocolate. 

3. Light a Candle – Even at 2PM 

It doesn’t have to be night or special. 
Just light it. Watch it flicker. Smell the calm. 
This is your ceremony. 

4. Celebrate Weird Wins 

Did you finally toss the 6-month-old expired yogurt? 
Get through the day without crying? 
Brushed your own teeth before 10am? 

Celebrate it. With a sticker. A silent cheer. Or a whispered, “Look at me go.” 

5. Create a Joy Jar 

Keep scraps of paper nearby. 
Write one lovely thing per day. Drop it in. 
On the days that feel like fog – open it. 

6. Design a 3-Minute Reset 

Stretch your arms 
Breathe in for 4, out for 6 
Listen to one song you loved when you were 14 
Do absolutely nothing (yes, that counts) 

7. Say Yes to One Silly Thing 

Wear that sweater with stars on it. 
Eat cereal for dinner. 
Watch animal blooper videos on YouTube. 
Play. Just for a moment. 

8. Talk to Yourself Like You’d Talk to Your Best Friend 

Catch your inner critic and gently say: 
“Honey, you’re doing so much. You deserve joy.” 

9. Build a Ritual That’s Just Yours 

It can be small, like: 
Tea
A walk after sundown 
Writing a one-sentence journal entry 
This is your signature – your proof that you still exist beyond the care tasks. 

10. Touch the Present 

Literally. Run your hand over something soft. Touch your face gently. Hold a mug with two hands. 
Reconnect with your body for just a second. 
It matters. 

Final Thought: You Deserve This 

You are not just a caregiver. You are still a person who laughs, who loves music, who dreams of quiet mornings, who misses having time to think. 

And while joy may not be waiting at the finish line – it can exist in the middle of the mess. 

So, today, start small. 
Find your micro-moment. 
Light the candle. Play the song. Eat the chocolate. 
Choose to feel alive – even in the chaos.  

Because your happiness isn’t selfish. It’s sacred.