One of the best self-help strategies for managing chronic pain is distraction. Of course, you can’t just distract all your pain away. But studies have shown that having something to focus on other than your pain actually makes people hurt less.(1) Finding a distraction can be challenging during IC flares but enjoying a hobby can make that easier!
And if you need even more motivation to find a hobby, start a new one or resume a previous one, consider that studies have also shown hobbies improve mental health and happiness. Broadly defined, hobbies are any activity someone does regularly just for pleasure during downtime.(2)
So, when the next flare hits, consider one of these 25 hobby ideas you can do sitting down. They’ll help distract you from your pain and improve your mood. Win-win!
1. Reading
Even if you’re not a self-professed bookworm like some of us are (raising my hand high here!), you can still enjoy reading as a hobby. Find fun ways to read. If books are overwhelming to you, try graphic novels or audiobooks instead. Read magazines, like IC Optimist, whether in print or digitally. Snuggle into a comfy seat and get lost in another world or learn something new. Be sure to also check out your local library online for digital resources and books that won’t even require you to leave your home. Consider joining or forming a virtual book club to take this hobby even a step further.
2. Writing
You don’t have to be a fabulous writer in order to enjoy writing as a hobby. Try it just for yourself by keeping a journal. Write about your feelings, your day, stories you make up or any mix of topics. Writing has all sorts of benefits like reducing stress, increasing productivity and improving mood.(3) Write the old-fashioned way with a pen or pencil and paper or fire up a device and type away. Most devices offer talk to text which can be a great option as well.
3. Drawing or Sketching
Perhaps you’re like me and thinking that you can’t even draw stick figures well. Good news! The internet is full of videos all about how to draw for beginners. And drawing is a skill that you learn, not necessarily one you’re innately born with. Consider drawing akin to playing a musical instrument. You have to learn some basics at first and then practice to improve.(4) But, the other thing about a hobby is that it’s just for fun. Even if you don’t want to approach it methodically, just draw something. You’re not getting graded. Have fun with it!
4. Painting or Coloring
Just like drawing is a learned art, so is painting. Try following along with an art instructor online to create a painting. Or fill a paper or canvas with abstract shapes and colors. An even easier option is to use paint, crayons or markers to fill a scene already outlined for you. You can find a variety of coloring books online along with free, printable coloring pages. Don’t feel pressured to only go for adult coloring books with small details. Pick what you enjoy.
5. Crafting
From knitting to crocheting to jewelry making to scrapbooking to home décor, crafts abound that you can do while seated. Use the Internet to do some research and decide what type of crafting you want to start with. YouTube is loaded with tutorial videos. And don’t forget to check out your local library as well for crafting books and patterns to get you underway. During a flare, maybe your crafting means simply looking online for ideas while sitting in a comfortable spot. That’s OK!
6. Puzzles
Whether you enjoy jigsaw puzzles, word puzzles, logic puzzles or math puzzles, you can easily get comfy and pass time with puzzles. Plus, puzzles are good for your health in multiple ways including improving your memory, reducing stress and anxiety, improving hand-eye coordination and even getting better sleep.(5) Don’t forget about online puzzles and puzzle games as well as physical ones.
7. Digital Design
If you aren’t as crafty or artistic in a more traditional way, digital design can be a great way to get some of your artistic side out. You can turn it into a side hustle and sell digital downloads. Or you can use your skills personally to make invitations, games, wall art and more. Canva is a great online design tool that has both a free and pro version. It’s very beginner friendly.
8. Online Courses
Chances are really good that any topic you’ve ever wanted to know more about has some sort of online course. Both paid and free courses are great ways to improve your skillset and can be done from the comfort of your couch. Take the time to learn a new language, improve your writing ability or learn cake decorating.
9. Podcasts
Another great option for learning or being entertained, Podcasts are a terrific way to pass the time. You can listen from your phone or other electronic device through a variety of sources, including Spotify and Apple Podcasts. Start by searching for topics you’re interested in and see what you find.
10. Mindfulness
Research has shown that practicing mindfulness can help calm the nervous system which can alleviate some pain and discomfort for IC patients. It’s certainly worth a try! Try taking time to be mindful of what is going on around you using all your senses.
11. Music Appreciation
It’s never too late to learn a new instrument — or pick up an instrument you haven’t played in years. Making music is a great hobby. But if playing music isn’t your thing, turn on some favorite tunes and sing along. Or just explore various genres of music and see what new-to-you artists you enjoy. Create your own playlists. Both making and listening to music can improve your memory, elevate your mood, give you energy and more.(6)
12. Gaming
Games are a great hobby for ICers. You can sit comfortably and play tabletop games like role playing games or board games. Or you can snuggle into your couch and play video games on a console or other electronic device. If you need more convincing, research shows gaming lowers stress, promotes teamwork, encourages leadership skills and distracts from pain. Gaming may be just what the doctor ordered, indeed!
13. Online Shopping
This is certainly a hobby to treat with care for your wallet; however, online shopping can actually be a good distraction. Unlike shopping in-person, online shopping lets you be comfortable at home while you search for things. Heading online to shop or research before making a major purchase can help you get the best deal. Or hopping online to compare and purchase daily items like groceries, toiletries and other household products can result in you saving money.
14. Home Décor Planning
Even if you aren’t looking to completely redo a room, look online or watch home makeover shows to get ideas for your home. Check out ideas for holiday decorating or a few small, fresh touches. Your home is where you relax and spend your downtime. You want to create a home sanctuary that is comfy and aesthetically pleasing.
15. Pampering Self-Care
Plan time to do things just for yourself. Pampering yourself not only distracts you from how you feel but also helps you relax. Great self-care ideas include painting your nails, using face masks and soaking your feet. Avoid self-care that involves soaking your entire body in something, like a bubble bath. That can be very irritating for IC bladders.
16. Collecting
Go beyond the old-fashioned thoughts of curating a collection into a big album. Enjoy the process of finding the items you want to collect from stamps to postcards to figurines. Research your collection items, shop online, plan and organize your collection.
17. Virtual Travel Exploration
Thanks to technology, you can travel without even leaving home. Some virtual reality travel experiences can be utilized if you have a virtual reality headset.(7) But other virtual travel experiences only require the Internet. Use your phone or laptop to be go on an African safari, explore the White House, see the Northern Lights, visit the catacombs in Paris and so much more — all for free.(8)
18. Genealogical Research
Take a deep dive into your family history and family tree by researching where you came from and those who came before you. This information can even make a great gift for other family members as well. Just maybe you’ll discover you come from a royal family!
19. Astronomy
Check out virtual astronomy and space exploration through photos and videos online, do some of your own stargazing or do a mix of both! Put your head in the clouds with this hobby and learn more about our vast universe.
20. Exercise
Exercise can be a seated hobby and one that works well for ICers. In fact, seated exercises are low impact which makes them an ideal way to exercise with IC. Try seated yoga or Pilates. Exercising can help alleviate pain, especially if you have other body pain conditions like fibromyalgia.
21. Sewing
From sewing pillows to complete outfits, this is a hobby you can do while seated and end up with something useful. If you really enjoy sewing, you can even sell items you make online or at local farmer’s markets to help fund your sewing supplies.
22. Go Miniature
Use blocks that connect and stick together or craft materials and make your own creations. You can also buy kits and sets to simply follow the directions. This includes everything from model cars to Legos to miniature rooms. Or, if you are into gaming at all, try your hand at painting miniatures. Get lost in the details and creation!
23. Photography
You may be limited by the photos you can take while seated, but other photography tasks can easily be done while sitting in a comfy spot. Spend time learning about your camera — even if it’s just the camera on your phone. Research tools and ideas for editing photos. Do some photo editing. Even if you’re not incredibly into photography, another option is to organize all the photos you’ve taken.
24. Create Content
The internet gives us all the ability to publish content. Start a blog, a Podcast, a video channel or whatever you’re interested in. You are sure to find others who enjoy the same things you do. Creating content is something you can maintain as just a fun hobby or take further if you have the time and desire.
25. Movies and TV Shows
Become an expert on pop culture by watching movies and television shows. Do this as a watching marathon or in bits and pieces. Pick a genre or time period and watch movies or television shows within that category.
References:
- Brownstein, J. Distraction Reduces Pain, Study Finds. NBC News. Feb. 7, 2012.
- Venkat SR. Health Benefits of Hobbies. WebMD. May 23, 2022.
- Sáez F. 10 Benefits That Writing Gives You. Facile Things.
- Fussell M. 5 Reasons Why You Can’t Draw. The Virtual Instructor.
- Desai J. 5 Reasons Why Puzzles are Good for Your Brain. Came Brain On. June 30, 2022.
- Joy R. The Benefits of Listening to Music. Healthline. April 1, 2020.
- Joseph P. 10 of the Best Virtual Reality Travel Experiences. Travel Mag. Nov. 6, 2020.
- Kariuki P. The 12 Best Free Virtual Travel Experiences Worth Checking Out. Make Use Of. Aug. 6, 2021.
