20 of the Best Self-Care Strategies when you have a Disability or Chronic Condition
Self-Care with a Disability or Chronic Condition
Please note this this article does not constitute any professional medical advice, diagnosis, or treatment.
Living with a disability or long-term health condition can be exhausting, stressful and frustrating. We can face challenges which may mean that we have to think about adaptions for what seems like simple and normal things. The mental pressure on top of coping with a disability can be tough.
Gaining a balance with Self-care and a disability can be tricky. Whilst we want to celebrate and make the most out of the good days, they can be followed by bad days a little too quickly. Welcome to the boom-and-bust cycle.
The boom-and-bust cycle, have you ever heard of it?
Let’s take the good days, you feel energised, happy, uplifted etc and on these days you want to achieve as much as possible and make the most of feeling good. You can have a long list of things that you need to catch up on and you make the most of this opportunity. This is called the Boom cycle.
The bust cycle follows on from the boom cycle, why? Because typically by embracing the boom days, it can mean that we over do it and our bodies feel unable to do much and fall into the ‘bust cycle’.
We aren’t going to lie, managing the ‘boom and bust cycle’ can be hard. Having to accept the limitations of a health condition or disability can be really hard. We have to make so many adaptions to daily living, that when we have the good days, it can be hard to accept that we should pace ourselves and not overdo it.
Self-care with a disability is vital component for making the most out of life. Self-care doesn’t need to be exhausting or cause anxiety at the thought of doing it. Self-care is personal and unique to you. Finding ways for some self-care when you have a disability can be daunting, but it can also be really hugely beneficial.
Here at Soapfullness we have come up with 20 ways to have some self- care with a disability or chronic condition.
1. Mindfulness and Meditation
Self-Care with a Disability or Chronic Condition
US studies have shown that people with disabilities or chronic illness are between two and ten times more likely to suffer with depressive symptoms.
Living with a chronic condition or disability can bring about many challenges which can mean the risk of developing a mental health condition can be higher.
Whilst this isn’t to say that everyone who has a disability or chronic condition will experience depressive symptoms, it’s a really good thing to take care of your mental health and focus on self-care.
You may roll your eyes at the thought of mindfulness and mediation but the benefits are highly beneficial and scientifically proven and a great form of self-care.
What is Mindfulness?
Mindfulness is the basic human ability to be fully present, aware of what we are and are not doing and not the be overwhelmed or reactive to the world around us.
Mindfulness can help reduce stress, depression and anxiety; it can gain insight to ourselves and the world around us, it can help improve our mood and cognitive function and help increase our attention to the well-being of others. It can also have a positive impact on our quality of life and is a great form of self-care.
How can Mindfulness help when you are Disabled or living with a Chronic Condition?
Self-care with a disability or chronic condition is vital for getting by day-to-day.
Mindfulness and meditation is a great way to have some self-care time. It doesn’t have to be physically strenuous or physical at all, it’s about carving some ‘you ‘time and some self-care time.
Everyone does mindfulness in different ways such as: seated, walking, moving, exercising and standing to name but a few.
Mindfulness and mediation is unique and you need to practice what is right for you. Maybe the first few times you will do it one way and another few times you try another way until you find what works best for you.
Where to Start with Mindfulness
Here at Soapfullness we have a lot of Love for Headspace, not only are the meditations fantastic but they also provide a variety of sleep music which is a big hit here. It is just a fantastic all-round app that helps with mental health and self-care.
There are other Meditation Apps such as Calm, but have a search of your app store and read the reviews.
2. Yoga and Breath Work
Self-Care with a Disability or Chronic Condition
Living with a chronic condition and disability can be very challenging at times. Once day we can feel on top of the world and the next can be a bed day. Balance is key, but so is movement. Movement where possible helps support our body and mind and is a great form of self-care.
Yoga offers a gentle yet powerful way of maintaining and improving flexibility, mobility and balance. Yoga can help improve blood circulation and also improve your breathing. It can improve your strength and mental focus. Yoga is also a great way to reduce stress and anxiety and have some self-care time.
Yoga can be very therapeutic and help you feel calm and relaxed. It is also a great way to help improve sleep, here is a great article to find out more.
Yoga is a great way at connecting with your body. Yoga helps to teach you how to listen and take care of your mind and body. It incorporates breathe work into its practice which is great for both mental and physical health.
Yoga is a pure love of ours and we hope that you may give it a go. Don’t be put off by the physique of yogis or the crazy flexible poses that some are fortunate to pull off. Focus on the benefits for you. Focus on commitment to small improvements every time that you do a practice. It is one of the best self-care routines that you can do.
Yoga is a wonderful community so whether you can get to a class or want to practice in the comfort of your own home, it’s a great way to stay connected.
Where to do Yoga
There are lots of online yoga platforms. Our firm favourite is Glo. Others that you can try but not tested by us include:
Gaia
Yoga International
Free YouTube channels:
Yoga with Adriene
Madfit – Her stretch classes are just beautiful
Psyche Truth – We love this video
Do search and share any yoga channels that you love so we can share with others.
3. Exercising with a Disability or Chronic Condition
Self-Care with a Disability or Chronic Condition
Self-care with a disability or chronic condition can be hard.
Sometimes everything can feel an up-hill battle and making time for exercise can be exhausting even thinking about it. However, exercise is one of the best commitments that you can make to yourself.
Exercise is incredibly important for mind and body and self-care. Whilst it can feel intimidating there are so many forms of exercise that you can try to find work works best for you.
Here are a few ideas of types of exercise when you are disabled or living with a chronic condition:
* Yoga
* Pilates
* Tai Chi
* Walking
* Stretching
* Swimming
* Cycling
* Water Aerobics
Whilst many of us can face challenges when it comes to exercise, what is important is finding adaptions which work for you. Whilst one form of exercise might not be possible for you, there will be ways in which you can do exercise and benefit from it.
Like with most things it is incredibly important to listen and respect your body. Over doing it can quickly undo the good that you have done and put into a session. Balance can be difficult gage, but its important not to push yourself to the point where you struggle with your conditions or are too fatigued for the rest of the day.
Getting exercise into a weekly routine will be very beneficial and great for your self-care. The feel-good endorphins will be working away helping your mental health.
Exercise can help you get strong and achieve more daily and it help you to gain some independence. It doesn’t mean that it will be easy but learning to pace yourself is vital. Small steps at a time.
4. Get Outdoors when you can
Self-Care with a Disability or Chronic Condition
Isn’t it nice to disconnect from the busyness of life? Getting out doors is a great way to switch off and take some time for our mental health and take some self-care time.
Is there anything better than the sun beating down whilst you soak up the vitamin D? (Obviously use sun cream and protect your skin.)
Listen to the sound of rain as it soothes your soul. Embrace the calm and stillness of watching clouds pass by. The beautiful smells of the forest floor after it has rained. The sound of the waves crashing down. The sea salt spraying in your face reminding you that you are alive. The wind gliding across your body. Getting outdoors is the ultimate self-care method.
Being in nature is so restoring for your mind and body. It makes you feel. It makes connections with your mind and body which you could not experience if you just stayed inside sheltering away.
Yes, going outdoors can bring about a ton of anxieties such as being able to cope, how busy a place is, is it suitable for your needs, will you be able to cope. If you suffer with anxieties, it is worth planning ahead to ensure that your needs are met and that you can switch off and enjoy being in nature and enjoy some mindfulness too.
Grab a picnic mat, sit out in the garden or green space. Listen to the birds sing away. Take a picnic with you and just embrace the world around you. Make time for some self-care time.
Joining local Facebook groups can be a great way to find local accessible routes for your local area.
5. Listen to Music
Self-Care with a Disability or Chronic Condition
How does music make you feel? Have you got a favourite song or artist that makes you feel good anytime that you listen to it? Does listening to music bring back memories that you connect too?
Music is a great way when you can’t go outside or you’re having a restful day to help improve your mental well-being and take some self-care time.
Music can distract you from pain and fatigue whilst elevating your mood. Music is a great self-care strategy as it can help to ease anxiety whilst increasing self-awareness.
Music is a great way to incorporate into exercise. It can help with focus and motivation and bring positive vibes. It can help increase adrenaline levels and reduce perceived effort.
6. Candles and Wax Melts
Self-Care with a Disability or Chronic Condition
Self-care with a disability or chronic condition can be hard. On our good days we do our best to make the most of them, but on our down days it may mean resting up at home.
Creating a home environment that embrace self-care is often overlooked, yet it can be one of the places that we spend a lot of our time.
Living with a disability or chronic condition can mean that we need to make adaptions to our daily living. Creating an environment which works for you and makes you feel happy, secure and comfortable is vital for self-care.
At Soapfullness we care about self-care. We know that self-care with a disability or chronic condition can turn your world upside down. Making small changes to daily living can be overwhelming, yet very rewarding.
Instead of focusing on the things that we can’t do and are missing out on (which can be really hard to do!), take the time to embrace learning new things and skills which you can do. Life provides us with many paths and it is usually the unexpected and unpredicted ones that we go down.
Our Self-Care Candles and Self-Care Wax Melts are a fantastic way to instantly improve your environment. They are a great way to embrace self-care. Smell is one of our strongest of our 5 senses and can have a big impact upon our mood, motivation and emotions.
We have handcrafted a beautiful range of products that are affordable and easy to use. We only use Soy wax in our Self-Care Candles and Self-Care Wax Melts as soy wax produces strong long lasting scent throws.
Self-Care Wax Melts are a great way to embrace home fragrance at an affordable price and they typically last up to 90 hours and cost around £3.50 a bar! We hope you think that’s excellent value too!
Self-Care Candles and Self-Care Wax Melts are a great way to help improve day. Whether you are taking a day or rest, focusing on physio, doing exercise at home or just wanting to create a nicer environment, these products are for you.
7. Skin Care and Hair Care
Self-Care with a Disability or Chronic Condition
Self-care with a disability or chronic condition can mean that a lot of our energy can be taken up doing what we perceive simple tasks. Often our skin and hair can get neglected.
Why not take some time and engage in some lovely skin and care products? Having dry itchy skin is unpleasant.
Take the time to research products and implement them into a weekly schedule whether it’s ‘self-care Sundays’ or ‘Mindful Mondays’. Our skin is our biggest organ, so let’s help it feel good.
Nourish your body with products which can help it look and feel good.
8. Books and Podcasts
Self-Care with a Disability or Chronic Condition
Having a day of rest can be of huge benefit when you have a disability or chronic condition. Class it as a self-care day and try not to pace guilt or shame upon it.
We get you, sometimes sitting down and feeling like the day has just gone by can feel potentially affect your mental health.
A great way to embrace a rest day can be to grab a book, get lost in a story or learn something new. One of our favourite books this year is ‘’Why has nobody told me this before’ by Dr Julie Smith, just looking at the reviews you can see why.
Podcasts are another great way to learn if reading is too physical or you aren’t feeling up to reading. If you are catching up with some housework or meal preparation (if you’re feeling up to it) then Podcasts are a great choice to explore.
Class it as a learning day, as a restorative day, a self-care day, anything but don;’t feel shame or guilt about needing time to rest.
9. Epsom Salt Baths
Self-Care with a Disability or Chronic Condition
We wish we could add hot water bottles to the list, but we want to make you mindful of the damage that hot water bottles can do to your skin. Just a quick google of hot water bottle skin damage will be enough to realise that hot water bottles need to be carefully and infrequently used.
Taking an Epsom Salt bath can be great for your mind and body and self-care. It can one of the best ways to switch off and relax your body.
Epsom Salts are a great way to introduce into your self-care bath time. Epsom Salts have many benefits such as:
* Calming the nervous system
* Eases stress and helps relax the body
* Soothes your skin
* Helps to relieve pain and muscle tension
* Eliminate Toxins from your body
Although Epsom Salts sound like they are salts, they actually aren’t.
Epsom salts are actually a compound of magnesium, Sulfate and Oxygen. Our skin easily absorbs Magnesium and Sulfate, as our skin is a highly porous membrane, it absorbs the minerals and starts a process called reverse Osmosis. This process helps to pull salt and harmful toxins from your body.
Magnesium has many positive roles such as reducing inflammation, producing serotonin (that feel good brain chemical) which help to produce relaxation and calm whilst reducing irritability by lowering adrenaline, improving sleep and concentrating and supporting muscles and nerves to function well and to prevent artery hardening.
Sulfates help to improve the absorption of nutrients whilst fusing heavy metals and toxins from your bodys cells and helps to ease muscle pain.
At Soapfullness we adore Epsom Salt baths for self-care. It is a great way to take of your mind and body in one easy go.
It is worth noting that it is not recommended to use other products whilst you have an Epsom salt bath as it may reduce the goodness of the Epsom Salts.
Epsom salt baths are a great way for self-care. Please always use the bathroom in a safe manor for example, help getting in and out of the bath, letting someone know that you are having a bath so they can ensure your safety.
10. Get Creative and do some Online course
Self-Care with a Disability or Chronic Condition
Living with a disability or chronic condition can mean that we are at higher risk of suffering with a mental health problem.
Being disabled or living with a chronic condition can mean that whilst we can’t do certain things, but it can open the door to other things.
Getting creative can be a brilliant way to keep your mind and body busy and embracing self-care. It can help give you focus and purpose. It can help you set goals to achieve and it can be as pressure free as you like!
Get Creative Ideas:
* Drawing
* Painting
* Crochet
* Knitting
* Photography
* Baking
* Writing
* Blogging
* Music
* Making Jewellery
11. Invest in some Houseplants
Self-Care with a Disability or Chronic Condition
Do we confess to our deep love for houseplants?! We know that getting outside can be difficult for some, so why not bring some greenery inside for some self-care.
Houseplants generally have a great way to make you feel more comfortable, soothed and have more natural feelings. They can lift the ambiance and feel of the room that they are in.
Houseplants can have a great way of improving the feelings of depression, anxiety and dementia, alongside other conditions too. They are a great way to feel grounded and connected and perfect for self-care.
Our home environment often gets neglected when it comes to self-care. Its often an aspect that is over looked and we just think about self-care strategies rather than our surroundings.
Houseplants for self-care have so many benefits because not only do they uplift and enhance a room, but they can also give you enjoyment and purpose to focus on when you can’t get outside as much or need to rest up.
Watching houseplants grow and flourish is nourishing to the soul. Yes, at times they can be challenging at times, but they are a learning curve and they certainly help to personalise and uplift your space.
Houseplants for self-care when you have a disability or chronic condition is a great way to get away from screens. To disconnect from the outer world and focus on your inner world. To have moments of stillness and connection, moments that provide fulfillment and joy.
Our favourite houseplants include:
* Syngoniums
* Caladiums
* Philodendrons
* Succulents
Our Favourite UK houseplant shops include:
Mells Jungle
Hutch Houseplants
Monmouth Houseplants
And a good old eBay, Instagram or Etsy search is a great way to find some beautiful plants!
Houseplant UK Facebook Groups that we love:
Rare and Unusual Plants UK BST
UK Houseplants
UK Rare Plants Community
Always do research into the type of houseplant that you want to purchase to ensure that you can provide the correct light and humidity. It is also worth ensuring that the types of houseplants that you purchase are suitable to your lifestyle if you have pets of children.
12. Keep Hydrated with Water. Nourish your Body and Mind.
Self-Care with a Disability or Chronic Condition
One of the best self-care strategies out there. Simple and so incredibly effective,
The thought of just drinking water can make you jump to assumptions regarding taste ‘it’s boring and tasteless. Staying hydrated is a key factor when it comes to fatigue and self-care.
Water is essential for carrying nutrients to the cells in your body and for also taking waste products away. Water helps support your circulation and also helps aid with digestion. Our body weight is approx 50-60% water, which can mean when we are low on fluids, we can feel tired and weaker than usual.
This can also impact your mental health as dehydration may increase your risk of anxiety and depression alongside other unhealthy mental states [Research Article here] which isn’t great for self-care.
Ensuring that you have a good water is vital. Going back to the boom-and-bust cycle, water helps to support your mind and body in positive ways. Maintaining a good water intake is essential to helping you feel good and fight fatigue.
What Can You do to Drink More Water?
Purchase a Klean Kanteen
We adore Klean Kanteens. Not only do they save multiple trips to the taps for water but they are pretty hardy. How frustrating is it when you knock a glass of water over? The effort tidying it up can be tiring! At least with bottles it isn’t going to spill
We love Klean Kanteens as they keep your water cold or your hot drinks hot for long periods of time. They are sturdy and eco-friendly. It is also a great way to keep track of your water intake every day. Here is one of our favourite retails Babipur which provide the best customer service and super-fast delivery.
Put a cool jug of water in the fridge and pour into your bottles
It isn’t recommended putting insulated bottles in the fridge. Instead pop a jug of water in the fridge and fill your water bottle up each time. Its another great way to keep track through the day. Nothing beats some ice cool water.
Infused Water
Some can find water a bit bland on its own and that’s fine. Instead of using squash that is full of sugar and calories, try infusing some fruit into your water.
Switch out fizzy drinks for Water
Switch out sugary drinks and switch to water and help keep you body hydrated.
Monitor Your Water Intake
The Eatwell Guide says we should drink 6 to 8 cups or glasses of fluid a day.
Set Alarms to Remind Yourself to Drink Water
Sometimes keeping track can be hard. Set a target every hour and ensure that you have an alarm go off at the end of that hour. Becoming aware of your water intake is a really good way of supporting your mind and body. It should also help with fatigue.
Did you know that the World Journal of Psychiatry did a study of more than 3300 individuals and it showed that participants who drink more water on a daily basis reduced the risk of depression and anxiety? Participants in this study who had the lowest level of water consumption were reported to have doubled the risk of depression and anxiety. Staying hydrated is such a vital component of self-care.
13. Rest When Needed
Self-Care with a Disability or Chronic Condition
Probably the hardest thing of all. Understanding when you need to slow down and rest is vital. Living with a disability or chronic condition can mean that we have to go about daily takes in different ways. We try to balance pain, fatigue, daily activities, not over doing it and not under doing it alongside the mental health issues that can arise too which isn’t great for self-care.
However hard or easy it might be accepting that when we need to rest is a vital tool, otherwise we can fall into a negative spiral, which isn’t great for self-care.
Keeping a diary (or excel sheet) about daily activities (activity diary) and how you feel is a really good start. Not only can it be therapeutic, but it can give you a really good insight and understanding into your daily and weekly routine.
Here is an excellent example from the NHS.
Some days you know when you will need to do a lot e.g. shopping, days out, etc so try and pace yourself and allow for restful/quiet days the following day’s.
Resting doesn’t mean that you need to feel bad or guilty. It means that you are listening to your body and mind and know that you need to take care of yourself. It’s no fun running on empty day in, day out.
By learning how to relax and using relaxation strategies can improve the quality of rest that we get, which will help the energy production. It will help recharge your batteries and let you embrace some self-care time.
When you are resting there is minimal brain and body activity which enables the body to recharge.
However, relaxing doesn’t always come easy or naturally. It’s easy to get caught up in the fast pace lane of life. It’s natural to feel that we have a million and one things to juggle.
Learning to relax to recharge your batteries is a vital component for both physical and mental health. Here are some techniques that we recommend:
Meditation
Relaxation Music
Music connects to the automatic nervous system which includes brain function, blood pressure and heartbeat. Music also connects to the Limbic system where your emotions and feelings live.
For example, if you feel threatened your nervous system will release the stress hormones such as Adrenaline and Cortisol. Music has the ability to switch the stress response off and help increase Dopamine and Serotine Levels, the feel good and relaxing chemicals.
At Soapfullness, we are huge fans of Headspace and play their fantastic Sleep music every night. It’s relaxing and a great part of our bed time self-care strategies.
Breathing Techniques for Relaxation
Controlled breathing exercises are a fantastic form of self-care. The power of the breathe can help to lower blood pressure, promote feelings of calm and relaxation, and relieve stress and help keep your mind and body in shape.
By shifting our breathing rate and pattern we can stimulate the body’s parasympathetic nervous system and trigger a calming response, which decreases blood pressure, muscle tension and heart rate.
Whilst deep breathing can feel unnatural but it can help you to focus on your body and help your mind be quiet.
Here are some techniques to help with breathing techniques for relaxation and self-care:
Belly Breathing
- Fit a comfortable position whether its sitting, or lying down. Place one hand on your stomach and the other on your heart.
- Inhale slowly through your nose as your stomach rises
- Hold your breath and count to three
- Slowly exhale feeling your stomach fall
Alternate Nostril Breathing
Alternative breath between the two nostrils is thought to promote balance through the body’s midline, which can be compared to the parasympathetic and sympathetic nervous system.
Alternative nostril breathing helps to refocus and reenergise. It typically has a calming effect on the nervous system and helps to support any healing processes. It allows you to turn your attention inwards and become more grounded. It is certainly a firm favourite here.
How to do Alternative Nostril Breathing:
- Sit comfortably. Hold your dominant hand out and press the tips of your index and middle finger into your palm. This leaves you with your ring finger, little finger and your thumb extended.
- Bring your hand up to your face and press your thumb on the outside of one nostril. Take a deep inhale though your open nostril and hold for a couple of seconds. Release your thumb and press your little finger and ring finger on the outside of your nostril and exhale.
- Continue this pattern for a couple of minutes switching sides, spending an equal amount of time inhaling and exhaling through both nostrils.
Box Breathing
Box breathing is also known as four square breathing which involves exhaling to a count of four, then holding your lungs empty until the count of four, inhaling to a count of four, holding your breath until the count of four and exhaling and beginning a new round. To put it simply:
• Let out all the air in your lungs to the count of four
• Keep empty lungs to the count of four
• Inhale to the count of four
• Keep full lungs until the count of four
• Repeat the cycle a couple of times.
Next, Our favourite Viloma Breathing
Viloma means against the natural flow. Viloma is an interrupted breathing technique when you pause during your breath whilst expanding the length of the breath and the lung capacity. It is a great way to focus your attention and still your mind.
At Soapfullness we find this technique very therapeutic and routinely include it in our self-care, here’s how to do it:
- Sit up straight or lie down. The choice is yours. Close your eyes
- Sit up straight or lie down. The choice is yours. Close your eyes
Notice your breath and take an easy breath in and exhale all the way out.
The Violma Cycle:
Visualise your lungs into three sections.
- Inhale and fill the first third of your lungs, then pause and hold
- Inhale the second third of your lungs, then pause and hold
- Inhale the finally third, completely filling your lungs and hold for a second or two
- Then steadily and smoothly exhale a deep breathe out
Continue your normal breathing cycle for a couple of breaths and then repeat the Violma cycle.
Alongside some of the breathing practice mentioned above, making your environment cosy and relaxing is also a vital part of self-care with a disability or chronic condition.
Here are some other ways to promote relaxation and self-care at home.
Aromatherapy
Smell is the strongest of our five senses and why we love to tap into it with our self-care candles.
Aromatherapy is a holistic approach that uses natural plant extract to promote health and well-being. You can use essential oils (aromatherapy) in various ways such as applying to skin, through candle and diffusers and in baths.
Aromatherapy is believed to work by activating areas in your nose called smell receptors which send message through to your nervous system in your brain. Essential oils activate certain parts of your brain such as your limbic system and impact your Hypothalamus. These areas are responsible for emotions and creating feel good brain chemicals such as Serotonin.
Please always read into using essential oils safely so that they do not irritate or damage your skin.
The Benefits of Aromatherapy Include:
– Ease Stress, Anxiety and Depression
– Boost the feeling of Relaxation
– Improve Sleep Quality
– Managing Pain
– Soothing Sore Joints
To name but a few benefits of aromatherapy and essential oils for self-care with a disability or chronic condition.
Weighted Blankets / Cosy Blankets
Is there anything better than snuggling up wrapped in your favourite blanket. They feeling of hygge that it provides is relaxing and therapeutic. The warm, the cosiness, the comfort and security that it provides is a great way to promote relaxation and embrace self-care.
Weighted blankets are designed to be heavier than normal blankets. They take inspiration from therapeutic technique called deep pressure stimulation. This technique uses firm, controlled pressure to induce a feeling of calm.
Weight blankets may provide the following benefits:
– Provide Comfort and Security
– Ease Stress and Soothe Anxiety
– Improve Sleep Quality
– Calm the Nervous System
Candles and Wax Melts
(used safely and only if you know that you won’t forget about them)
One of the reasons that we make the products that we do is because of self-care. We know that life can be busy and that curve balls can be thrown at us in unexpected ways. But one thing that we can help manage and embrace, is self-care
Making and selling Wax Melts and Self-Care Candles is a way for us to create a beautiful environment at home. A way to uplift and enhance a space. A way to experience a space in different ways with different fragrances. A way to promote self-care and relaxation. A way to express yourself. For us It’s important to create a space which you love.
Simple small things can make a big difference to your mental and physical health.
At Soapfullness we adore watching the candle flicker away as the fragrance wraps around you. The warmth, stillness and beauty that they bring is just so uplifting. Come view our self-care candles and our wax melts here.
Comfy Clothing
Relaxation is about feeling comfortable. So, if you don’t have to get out of your pyjamas, then don’t!
Adaptive Lighting
Relaxation and self-care is about calm and stillness.
Can you imagine relaxing to harsh fluorescent lighting?! How would that make you feel? Stressed, anxious, frustrated? That’s why lighting is so important. It can have a big impact upon how you feel. Find light which soothes you, light which you can relax too.
In 2017 a study reported in the scientific journal PLOS ONE, found that blue lighting accelerates post-stress relaxation three times quicker than conventional white lighting.
Relaxation and self-care is a personal subject. What works for one person may not work for another. It might take time to figure out what works best for you.
14. Plan Ahead
Self-Care with a Disability or Chronic Condition
Self-care with a disability or chronic condition can mean that we need to be mindful of our days and weeks. Referring back to the boom-and-bust cycle, it is vital to learn to pace yourself. Here is a great Activity and Rest diary which can get you started.
Whilst it might be daunting and seem like a lot of work to begin with, it is incredibly useful to understand your patterns so that you can pace your self and energy levels though out the week. This will hopefully allow you to become aware of where you are using your energy and how you can spread it out though out the day.
Under each day we do like to add an extra column. Why? Because although the colour coding is a great way to identify your energy levels, you might forget what you did to feel that way. A simple column with a note or two under each Medium and High demand activity is a great way to keep track of where you have used the most energy.
Think about your monthly calendar. Plan in there when medication is going to run out. Record appointments. Embrace this as a self-care activity.
Organise medication. Keep an excel sheet of medication, what days and times you need to take it. Then organise your medication into pill boxes to help make your week easier. You would colour code or write a Y every time you put a pill into the box, simple as it sounds it can be easy to lose track of what medication that you have put in.
15. Keep a Schedule or/and Journal
Self-Care with a Disability or Chronic Condition
As mentioned above the Activity and Rest diary is a great way to understand a typical week. It gives a really good insight into how and where you are using your energy levels and a great way to embrace self-care by understanding what works and what doesn’t for you.
It will allow you to zoom out from the detail and focus on your patterns of activity and rest. It will enable you to understand what is going on and enable you to reflect and make positive changes to your life.
Journaling is also very therapeutic and can help manage stress and anxiety. The insights can help you embrace self-care and make adaptions and plan out your days/week better, so that you ultimately aren’t feeling too exhausted.
16. Wear Clothes that make you Happy and Make your Disability Aids Funky
Self-Care with a Disability or Chronic Condition
Having a disability or chronic condition shouldn’t mean that you miss out.
It can be very hard the first time that you are given a disability device to help you. That feeling of not wanting to be dependent or the feeling that you will be judged because you are using a device. It can be mentally tough!
So why not get creative and make your equipment unique to you? Get vinyl stickers, spray paint (or ask someone to spray print) disability aids for you. Disability aid don’t need to be plain and boring, it’s a great way to express yourself and embrace self-care.
One of our favourite purchases was the Zebra Walking Stick from Cool Crutches. It’s AMAZING!! We have made a few personal adaptions and added a Flexy Ferrule (bottom rubber bit of the stick). This has been a recent adaption for comfort and isn’t in the picture but a quick google will show you.
After a year with the grey NHS Walking stick, we embraced the fact that we needed a walking stick and we wanted it to be bold and colourful, which the Cool Crutch did hands down (we are totally in love!).
Adaptive clothing can be difficult with a disability or chronic condition. The effort that it takes to get dressed can be totally exhausting in itself.
It can be hard to find clothing which is comfortable and easy to get on and off. Focus on clothes which you find relatively easy. Think about sizing up or laying up just to help take the stress away a little.
Brands that we love (not specifically Disability orientated)
Rainbows & Sprinkles
The comfiest and funkiest leggings that don’t fall down and you don’t need to pull up every few minutes.
Run & Fly
Run and fly are a UK company making some bold and beautiful dungarees for both men and women. Easy to layer up and perfect for the colder months.
Lucy & Yak
Another lovely British clothing brand famous for their dungarees. Bold, beautiful and bright this brand knows how to mix expression and comfort.
Piccalilly
The Wrap dresses are fantastic if you have limited mobility in your upper body. Cosy, secure and super comfy to wear.
17. Get Stuck into Good TV Show or Film
Self-Care with a Disability or Chronic Condition
Self-care with a disability or chronic condition can mean that we need to pace ourselves to manage our energy and pain levels. Whilst it can be tough to accept it, sometimes we just need to sit on the sofa with a good Netflix program or film and relax.
It can good to disconnect and be distracted from the real world and the stresses that it may impose. There are plenty of laugh out loud, heart-warming, uplifting series out there. A good IMDB search won’t fail.
Series that we Love:
Succession
IMDB Rating: 8.8/10
‘’The Roy family is known for controlling the biggest media and entertainment company in the world. However, their world changes when their father steps down from the company.’’
The Umbrella Academy
IMDB Rating: 8.0/10
‘’ A family of former child heroes, now grown apart, must reunite to continue to protect the world.’’
Snowpiercer
IMDB Rating: 6.9/10
‘’ Seven years after the world has become a frozen wasteland, the remnants of humanity inhabit a perpetually-moving train that circles the globe, where class warfare, social injustice and the politics of survival play out.’’
This is Us
IMDB Rating: 8.7/10
‘’ A heartwarming and emotional story about a unique set of triplets, their struggles and their wonderful parents.’’
The Last Kingdom
IMDB Rating: 8.5/10
‘’ As Alfred the Great defends his kingdom from Norse invaders, Uhtred–born a Saxon but raised by Vikings–seeks to claim his ancestral birthright.’’
Superstore
IMDB Rating: 7.8/10
‘’A look at the lives of employees at a big box store.’’
Brooklyn Nine-Nine
IMDB Rating: 8.4/10
’ Comedy series following the exploits of Det. Jake Peralta and his diverse, lovable colleagues as they police the NYPD’s 99th Precinct.’
Workin’ Moms
IMDB Rating: 7.7/10
‘’Four very different thirtysomething working-mother friends try to balance their jobs, family lives, and love lives in modern-day Toronto, Canada.’’
Stranger Things
IMDB Rating: 8.7/10
‘’When a young boy disappears, his mother, a police chief and his friends must confront terrifying supernatural forces in order to get him back.’’
The Crown
IMDB Rating: 8.7/10
‘’Follows the political rivalries and romance of Queen Elizabeth II’s reign and the events that shaped the second half of the twentieth century.’’
18. Recognise and Honour Your Needs
Self-Care with a Disability or Chronic Condition
Ask for help when you need it. It’s ok to need help. Its ok to break the cycle of ‘just getting on with it’. Sometimes asking for help when we need it can be tough, but if it can ease any burdens and make life that little bit easier, then it can be worth it.
Learning to ask and accept help can be difficult. Whilst we don’t want people to make judgements about us, it is also on us to say when we need help.
Everyone in their life needs help at one time or another. Everyone leads different lives and requires different support. Some people need help opening a tin, others need help with DIY, others need additional help to learn, some people need help shopping, others need guidance in the workplace and others can need childcare. Everyone is different and everyone requires support at one time or another in their lives.
Living with a disability or chronic condition can mean that we have to become slightly more resilient and that can mean asking for help can be difficult. But it is something that will really benefit you. Recognising and honouring your needs is a vital self-care strategy with a disability or chronic condition.
19. Create an Environment in Which You Love being in
Self-Care with a Disability or Chronic Condition
Self-care with a disability or chronic condition is about taking care of both your physical, mental and emotional health. That also means creating an environment which you are able to recharge in. An environment which you feel safe, comfortable and can relax in.
It might mean putting up some artwork, purchasing that mat for your front room, adding some houseplants to the room, grabbing some wax melts or luxury candles, purchasing some relaxing lights, a humidifier, make sure that you have a clean and nicely made bed to tuck into and so on.
Create an environment that works for your mental and physical wellbeing. A space which you can relax, get comfortable and not feel overwhelmed. Make is personal, unique and embrace some self-care time.
20. Ditch the Caffeine
Self-Care with a Disability or Chronic Condition
Sounds crazy, right? We fully, fully agree! However, after speaking with an amazing occupational therapist, we discovered how much it contributed to the boom-and-bust cycle, and not in a good way.
It is so easy to fall into the cycle of needing another coffee for that false energy boost. That cup of coffee which can make you over do it. That cup of coffee which will get you through the next four hours. That false energy boost which will carry you to your downward boom, which can involve a crash of energy.
Limit or remove the amount of caffeinated coffee in your day. If you do need a coffee stick to a maximum of one caffeinated cup a day and then switch out to decaf. This way you are likely to find that your energy fluctuations reduce and make you feel more stable and less fatigued. Do allow this time to get use to, but it is so beneficial.
Self-Care with a Disability or Chronic Condition
Self-care with a disability or chronic condition is vital for day-to-day wellbeing. Self-care looks different for everyone and what works for one person might not work for another. It is about trying new strategies and seeing what works.
We hope that this Self-Care with a disability or chronic condition will or has been useful for you.
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