As an NDIS participant, taking care of yourself is super important! Self-care can boost your mood, reduce stress, and increase your overall quality of life.
Here are some tips and strategies for self-care that you can easily incorporate into your daily routine, no matter your level of physical ability.
Mindfulness and relaxation techniques
Taking a few minutes each day to breathe deeply or meditate can help you feel more centered and calm. Try some of these techniques:
- Deep breathing: Inhale for a count of 4, hold for a count of 7, and exhale for a count of 8.
- Meditation: Find a quiet spot and sit or lie down. Imagine a peaceful scene and let your mind relax.
- Progressive muscle relaxation: Tense your muscles for 5 seconds, then release. Start with your toes and work your way up to your head.
- To make mindfulness and relaxation a regular part of your day, try setting aside time before bed or during a break at work.
Exercise and physical activity
Getting moving can do wonders for your body and mind! Here are some activities you can try, no matter your level of physical ability:
- Able-bodied: Go for a run, hit the gym, or ride your bike.
- People in a wheelchair: Do some wheelchair push-ups, try some seated marching, or shoot some hoops with wheelchair basketball.
- People with other physical disabilities: Try some seated yoga, do some resistance band exercises, or hit the pool for some low-impact swimming.
And if you’re not able to exercise, that’s totally okay! Just focus on the other areas of self-care, like eating healthy and getting good sleep.
Healthy eating habits
Eating well can give you more energy and help you feel your best! Here are some healthy foods and snacks you can add to your diet:
- Fruits and veggies: Apples, bananas, carrots, and celery are all great choices!
- Lean protein: Try grilled chicken, baked fish, or tofu.
- Whole grains: Brown rice, whole wheat pasta, and oatmeal are all delicious and filling.
To eat healthier, try cooking meals at home, packing your lunch for work, or swapping out sugary drinks for water or herbal tea.
Getting enough rest is crucial for your physical and emotional health. Here are some tips for improving your sleep habits:
- Create a sleep-friendly environment: Keep your bedroom dark, quiet, and cool.
- Establish a bedtime routine: Try reading, listening to calming music, or taking a warm bath before bed.
- Get back on track after a sleepless night: Try to go to bed and wake up at the same time every day until your body adjusts.
To get the most out of your sleep, try avoiding caffeine and screens for at least an hour before bed.
Taking care of yourself is key to a happier, healthier life! Whether you’re practicing mindfulness, getting some exercise, eating healthier, or sleeping better, every little bit helps.
Don’t be afraid to reach out to OnSide Support Coordination or other resources for support and guidance along the way. You’ve got this!
Download our Self-Care worksheet: My Self Care Plan to do on your own, with your Support Coordinator or someone else who can support you to stay accountable.