Balancing a fulfilling career while managing a disability comes with unique challenges—but with the right self-care strategies, it’s possible to thrive. Whether you're re-entering the workforce or already employed, taking care of your mental, physical, and emotional well-being is essential to avoid burnout and stay empowered in your career journey.

For those receiving Social Security Disability Insurance (SSDI), programs like Ticket to Work (TTW) provide a supportive on-ramp to employment without jeopardizing your benefits. But while benefits and job placement services can open doors, sustainable success requires more—starting with intentional self-care tailored to your unique needs.

Understanding the Role of Self-Care When Working With a Disability

If you’re returning to work through the Ticket to Work Program, you’ll have access to Employment Networks and Vocational Rehabilitation services that help reduce job search stress. However, once you’re on the job, challenges like managing energy levels, health appointments, and advocating for accommodations can create added pressure. Nearly 80% of workers with disabilities report experiencing burnout—often from both physical demands and the emotional labor of masking or proving themselves.

That’s why self-care for people with disabilities in the workplace isn’t optional—it’s essential. Developing a self-care strategy helps you maintain balance, manage your condition proactively, and avoid the emotional exhaustion that comes from navigating ableist systems or environments.

Building a Personalized Self-Care Routine

Effective self-care goes beyond bubble baths or breaks—it’s a daily practice of maintaining your health, setting boundaries, and supporting your well-being. Here are strategies you can start using today:

• Physical well-being: Use adaptive exercises like chair yoga, prioritize consistent sleep, and plan meals that fuel your energy.

• Workplace support: Request accommodations that reduce strain, such as flexible hours or assistive technology.

• Emotional wellness: Journal for self-reflection, take breaks without guilt, and use mindfulness techniques to stay grounded.

• Advocacy: Learn to communicate your needs with confidence and ask for support before issues escalate.

Small, intentional acts—done consistently—can help you maintain energy, reduce stress, and stay motivated.

Creating Supportive Spaces for Career Success

Your environment plays a major role in how sustainable your work life feels. Evaluate the three core environments in your life—work, home, and social settings—and consider how they impact your well-being.

• At work: Set boundaries around your time and energy to prevent overload.

• At home: Balance social connection with solitude; protect your rest.

• Socially: Spend more time in communities where you don’t feel the need to mask your condition or performance.

When you surround yourself with supportive people and environments, it becomes easier to be your authentic self—which lightens your emotional load and boosts your confidence at work.

Self-Care is Career Care

Using the SSA’s Ticket To Work Program is a powerful first step toward financial independence. But pairing it with consistent, personalized self-care strategies ensures you're not just working—but truly thriving. The more you care for your needs, the more sustainable and fulfilling your career becomes. Start where it matters most: with you.