Pursuing a career can be deeply rewarding, often boosting confidence and self-worth. Yet it can also bring stress, anxiety, and—if left unchecked—burnout or a sense of lost direction.
For individuals living with a disability, these experiences can be even more complex. Beyond the usual workplace pressures, there are added obstacles that call for proactive, intentional self-care strategies.
Finding Your Footing
If you receive Social Security Disability Insurance (SSDI) and want to explore returning to work, the Ticket to Work (TTW) Program can be an invaluable resource. This often-overlooked benefit allows you to test the waters of employment without risking your SSDI benefits if things don’t work out. Through SSA-authorized Employment Networks and Vocational Rehabilitation agencies, TTW participants can access job search assistance, workplace support, and guidance designed to ease the transition.
Still, while programs like Ticket to Work help with career reintegration, they don’t automatically prevent burnout.
Rejoining the workforce often means juggling job performance while managing your health and disability—a dual challenge many people face. Nearly 8 in 10 workers with disabilities report experiencing burnout. Limited energy, complex healthcare schedules, and the need for workplace accommodations can make staying productive difficult. On top of that, many people carry the “invisible labor” of masking—concealing limitations to avoid judgment—and the ongoing effort of self-advocacy at work.
Developing a Self-Care Mindset
One of the most effective ways to manage these challenges is through intentional self-care.
For some, self-care may feel like a luxury or indulgence. But reframing it as an essential part of long-term success can shift your perspective. True self-care isn’t just about enjoyable activities; it’s about creating a sustainable routine that supports your physical, emotional, and environmental well-being.
Physical well-being strategies might include:
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Leveraging workplace accommodations that help you perform at your best.
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Prioritizing consistent, quality sleep for recovery and focus.
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Adapting movement to your ability, such as chair yoga or desk stretches.
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Following a nutrition plan that supports both your health and preferences.
Emotional and mental resilience can grow through:
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Practicing self-advocacy and communicating needs respectfully at work.
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Using mindfulness or other stress-reduction techniques to stay centered.
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Journaling to process experiences and reflect on progress.
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Taking breaks and using time off without guilt, as a strategic investment in yourself.
Creating Supportive Environments
Your well-being is also shaped by the environments you spend time in: private (home and family), public (community and social life), and professional (work). Assessing these spaces and adjusting them for your needs can help protect your energy.
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At work: Set clear boundaries around availability to reduce burnout.
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At home: Protect time for both family and solitude.
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In public life: Reconsider routines or environments that drain rather than restore you.
Whenever possible, choose spaces and relationships where you feel authentic—where masking is unnecessary, and support feels natural. Being with people and in environments where you can be your true self can significantly lighten your emotional load.
Intentional Steps Toward Thriving
Engaging with the Ticket to Work Program through an Employment Network or Vocational Rehabilitation agency is a strong step toward financial independence and workplace confidence.
Pairing that support with a consistent, personalized self-care plan can bridge the gap between surviving and thriving. When you start by investing in yourself, reaching your professional and personal goals becomes both more achievable and less costly to your overall well-being.