Accessible wellbeing strategies

Written by a ReachOut peer worker with lived experience of physical disability.

These days, we hear a lot about self-care and how important it is to tailor it to the individual. This is especially true for people living with a physical disability or chronic illness. How you look after your mental and physical health may look a bit different compared to what works for your peers, and finding what suits you may take a bit of trial and error, but there are effective strategies out there! 

Here are a few tips you can use or adapt to keep you going – whatever that looks like for you.

‘I need to rest’: Tips for low energy or bed-bound days

Rest your body

While of course getting out of bed is important, make sure to listen to your body. If you need 12 hours of sleep to get you through the day, there’s nothing wrong with that. You don’t need to feel inadequate or ashamed about resting your body and your mind. 

Spend time in your comfort zone 

You  might get comfort from watching a favourite TV show, reading a book, spending time on a hobby like drawing, making a tasty snack or texting with a safe person. Familiar activities require less cognitive energy than unfamiliar ones, which can help to refill your battery when you’re running low.

Don’t be afraid to say no

The guilt can hit really hard when you’re having a low-energy day and have to cancel on friends, appointments, work or study. It’s important to remember to be gentle with yourself and not take on too much. Taking some time out today will give you the energy you need to get things done tomorrow.

Celebrate the little wins

When your energy’s low, be proud of the small things. You got out of bed five minutes earlier than you did yesterday? Congrats! You brushed your teeth? That’s awesome! You made and ate a sandwich? Great job! No win is too small to count.

‘I’m managing okay’: Tips for medium energy or stable days

Try and keep to a gentle routine

When you have a bit of energy, trying to stick to a loose routine can act as a safety net. Try to get a consistent amount of sleep and to keep up with your meals. Building this structure now provides a scaffold to support you on days that may be harder. It can also be really helpful to budget your energy. If you do face one of those hard days or have to expend a bit more energy, make sure you give yourself a few minutes/hours/days to recuperate. 

Move your body, your way

If you feel up to it, moving around is great for boosting your mood and giving you energy. It could be bigger stuff like hitting the gym or going for a run, but the little stuff can be just as impactful! Stretch your body in a way that feels good. There are heaps of videos on YouTube showing gentle stretching and yoga exercises that you can do even while seated.

Get outside

Go for a walk and grab a coffee, play with your dog, or head to a park and walk barefoot on the grass. Feeling the sun on your skin (even if it’s a cloudy day) and breathing some fresh air is a major mood-booster. 

If getting out of the house feels too tricky today, spend time on your balcony or verandah, if you have one, or open up a window and stick your head out to smell the smells and hear the sound of life going on around you. 

Make a to-do (at some point) list 

Putting a to-do list together gives you some structure and helps you to set achievable goals for the day. It also gives you a quick dopamine hit as you tick things off. Pro tip: put 'make a to-do list' at the top of your to-do list and then tick it off straight away!

It’s super important to be flexible here – if you don’t do everything on your list, that’s completely okay.

‘I’ve got energy today!’: Tips for high-energy days

Do the tricky but important stuff

On days when you have lots of energy, try your best to finish the tasks that feel way too overwhelming to tackle when you’re tired. This could be booking that doctor’s appointment, cleaning your room, or replying to a bunch of unanswered messages. Don’t forget to reward yourself with a treat afterwards!

Connect with your favourite people

High-capacity days are a great chance to hang out with the people you love and to recharge your battery. Not everyone will be free to hang out with you on your best days, but when things line up, lean in and enjoy the connection. 

Socialising on low-energy days can take a toll, often requiring a lot of masking or effort that leaves you exhausted. When you do have the energy, give yourself full permission to simply absorb all the joy, warmth and care you can. Relationships thrive on balance, and filling your cup today helps to sustain you for the lower-energy days.

Remember to rest, even when you feel great

Sometimes when you’ve got energy, you just want to go, go, go! But pushing too hard can bring the less-good days on sooner. Remember to take care of yourself and actually rest, even when you feel like you don’t need to – it’s how you sustain that level of energy.