Navigating daily life for people with disability can mean extra challenges, whether that’s a physical barrier, social expectations, or managing support systems.
These experiences can sometimes bring stress, which can show up in many forms. For some, it’s a racing mind or difficulty sleeping. For others, it’s tension in the body or a sense of being “on edge.”
The good news is that there are techniques and tools that can help you manage stress. With the right tools, supports, and mindset, it’s possible to build resilience, find calm, and feel more in control.
Mindfulness
Mindfulness is a simple but powerful approach that can help calm the nervous system and bring your focus back to the present. It doesn’t have to take long, requires no special equipment, and you can do it anywhere.
Practicing mindfulness can be as simple as:
- Noticing your breath for a few moments
- Paying attention to the sounds around you
- Focusing on one object and taking in all its detail
- Focusing on a small activity (like making a cup of tea) without distractions
If you’d like some extra guidance, there are excellent free apps created here in Australia:
- Smiling Mind: Offers guided meditations for all ages. Great for beginners.
- Beyond Now: A safety-planning app from Lifeline. It helps you put your coping strategies and supports in one place for tough times.
- HeadGear: A 30-day mental fitness challenge that helps build resilience and healthy habits.
Making mindfulness part of daily life, even in small doses, can help you reduce stress and increase your sense of calm.
Movement
When you’re stressed, your body feels it too. Gentle movement in whatever way is most comfortable can help release tension and boost mood. Movement looks different for everyone, and there’s no “right” way to do it. Simply find the way that works best for you.
That could mean:
- Stretching in bed or in a chair
- Using breathing techniques that gently activate the body
- Taking a short walk or spending time outside
- Following along with an online movement or relaxation video appropriate for you
The aim isn’t exercise for fitness. It’s movement for wellbeing. Even a few minutes a day can help you feel more connected to your body and give your mind a reset.
Social connection
Stress often feels heavier when you carry it alone. Staying connected with others is one of the most effective ways to reduce stress and build resilience.
Connection can take many forms:
- Talking to a trusted friend or family member
- Joining a peer support group (online or in person)
- Getting involved in a community activity or class
- Simply sharing a laugh or a story with someone who understands
Reaching out can remind you that you’re not alone, and that support goes both ways.
Professional support
Sometimes, stress becomes overwhelming. In those moments, it’s important to know that professional help is available, and reaching out is a sign of strength, not weakness.
Australia has many free and accessible mental health supports:
- Lifeline: 24/7 crisis support via 13 11 14 or online chat.
- MindSpot Clinic: A free national service offering assessments and therapy programs for stress, anxiety, and depression. Available online and by phone.
- Headspace / eheadspace: Free support for young people aged 12–25 and their families. Services include counselling, group chats, and information resources.
- R U OK?: A national campaign encouraging connection and conversations to prevent isolation and crisis.
- Australian Government Digital Mental Health Services: A wide range of free or low-cost phone and online supports for different needs and situations.
Speaking to a GP, psychologist, or Support Worker can also be a helpful step. They can listen, provide guidance, and connect you with the right services.
Putting it all together: create your own stress management plan
One way to help you feel more in control is to create your own stress management plan, that lists the practical steps that work for you. It doesn’t have to be complicated, in fact, the simpler the better.
For example:
- When I feel anxious, I could do 5 minutes of guided breathing.
- When I feel overwhelmed, I open my Beyond Now app to remind myself of my coping strategies.
- When I feel isolated, I call or message a friend.
- When I need structure, I use the HeadGear daily challenge for routine.
- When things feel too heavy, I reach out to Lifeline or book a session with MindSpot.
Having this plan written down can make it easier to take action in stressful moments.
A final note
Managing stress is about finding what works for you and recognising that small steps add up.
Remember:
- Mindfulness helps anchor your thoughts
- Gentle movement supports your body
- Social connections remind you that you’re not alone
- Professional support is always there if you need it
Above all, remember that stress is something everyone experiences. With the right strategies and supports, you can take control of it and continue living life your way.
Need support or want to chat?
If you’re looking for a Support Worker who understands you, or a community that can support your full potential, we’re here for you.
Please reach out to our friendly team to learn more about how Living My Way can support you or your loved one to live life on your terms.
You can call us on (02) 8525 4000, email us via operations@lmwl.org.au or complete our online enquiry form.