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A man in a black shirt, black shorts, and wearing a prosthesis running on a sidewalk with grass on both sides. A bridge is in the background.

E, the seventh letter in the MY SCORECARD acronym used in our MENTOR program, stands for exercise.

Exercise is highly effective in reducing the risk and severity of chronic conditions such as heart disease, cancer, diabetes, depression and anxiety.

Exercise offers significant benefits for both your physical and mental health. Even on days when you’re not motivated, a few minutes of exercise can boost your energy and improve your mood.

Challenges to getting regular exercise

Both people with and without disabilities face exercise barriers like lack of time and interest.

However, people with disabilities often encounter additional challenges, such as pain, fatigue, and depression, which may deter them from exercising due to fears of worsening their condition. Environmental barriers, such as poor transportation access, also make regular visits to fitness centers difficult.

We often assume everyone has easy access to exercise, but people with disabilities may require upper-body routines or modifications to lower-body exercises. Some gyms or exercise areas may not have proper adaptive equipment.

How much do you need?

The U.S. Physical Activity Guidelines recommend that adults get 150 minutes a week of moderate-intensity exercise. You can break this up into small increments throughout the week. Even 1 to 2 minutes of exercise counts!

A simple way to describe moderate-intensity exercise is to remember that while you’re exercising, you need to get to a point where you can still talk but that singing would not be possible. This can be achieved with many cardiovascular exercises, activities and sports, like walking, wheelchair rolling, cycling and swimming (among many others!). The main point is to get moving!

High-intensity interval training (HIIT) is one of the most effective and rapid methods for improving health. If you can handle higher intensity, increasing the challenge of your exercise is beneficial. However, it is very important to make sure that short HIIT sessions do not cause extended bouts of exhaustion or additional health issues.

In addition to simple cardiovascular exercise, strength training is also recommended twice a week for all adults. Those with chronic conditions or disabilities should also engage in moderate or higher-intensity muscle-strengthening activities targeting major muscle groups at least two days a week.

Making exercise accessible

Specialized exercise equipment can help people who use a wheelchair or those with a mobility limitation get effective moderate-intensity exercise.

The standard stationary exercise bike is one option, but there are variations designed for individuals with physical disabilities. An ergometer can be accessible to wheelchair users, as most ergometers use hand or foot pedals. Some arm ergometers feature removable seats for accessibility, and hand grips or foot straps can accommodate various levels of grip.

Strength is crucial for daily tasks such as transferring in and out of a car, dressing, climbing stairs and wheeling up ramps. Both heavy and lighter weights can be beneficial. Strength training can be done using bodyweight, free weights, portable equipment (like elastic bands) and machines.

What about when I don’t feel like exercising?

People with disabilities often experience secondary issues like pain or fatigue that can make them feel unwell and reluctant to exercise. Factors like poor sleep, stress, weather or other unknown reasons can contribute to a lack of motivation. However, exercising or even gentle movement can be beneficial, as it can alleviate some pain and fatigue.

Pushing through these feelings to engage in low-intensity activities like adapted yoga, stretching or light weights can often lead to improved feelings during and after the activity. Even a little bit of movement can contribute to this positive effect.

The acronym SELECT can help keep you motivated to stay physically active:

S is for Social Engagement.

Social interaction can support the maintenance of a regular exercise routine. Most people who consistently exercise do so with others, engaging in activities such as walking, tennis, golf, group aquatic exercises, dance and more.

E is for the Enjoyment Factor.

If an activity isn’t enjoyable, it’s likely to fail once the novelty wears off. To maintain motivation and interest, combine different fitness and recreational activities, such as yoga, pickleball and swimming, especially if you find it challenging to stick with exercise.

L is for Learning Something New.

Learning a new physical activity or enhancing an existing one in a social and enjoyable environment is highly rewarding for many and helps maintain long-term engagement. Golfers, tennis players, line dancers and others in similar groups frequently seek new skills to improve their performance. When choosing physical activities, opt for those where skills can be broken down into manageable steps, fostering a sense of learning and achievement.

E is for Exploration a Key to Discovery.

People who hike or cycle enjoy exploring new trails or roads for hours without getting bored or tired. Their strong commitment to exercise is linked to the pleasure of discovering new surroundings, even on familiar routes. Similarly, mall walkers stay engaged by browsing stores and seeking sales, enjoying the sensory stimulation of the mall. This low-intensity activity is superior to remaining sedentary at home near food, TV or computer screens.

C is for Competition (Friendly Competition).

Elite athletes aren’t the only ones motivated by sports. Many people enjoy challenging themselves. This can be done by beating personal exercise records or competing in groups against others. Competition can push individuals to perform their best and offer a strong sense of achievement. Consider engaging in friendly competitions by setting exercise goals or trying a new sport with others.

T is for Task Completion.

High responders to exercise are often termed “task completers” because they enjoy checking items off their list. Common tasks include daily exercise and chores. Marking something off a checklist can be satisfying and may boost motivation to achieve more, helping to integrate these tasks into your daily routine.

Additional Resources for Exercise

You can check out our home workout playlist on YouTube with adapted exercises for people with disabilities that can be done anywhere!

Participate in adapted exercise classes and get fitness guidance in the NCHPAD MENTOR (Mindfulness, Exercise, Nutrition to Optimize Resilience) program! MENTOR is our 8-week program focusing on physical, mental and emotional health for individuals with an existing disability or a recent diagnosis.

If you’re searching for specialized recommendations or resources, our team of expert inclusion specialists is here to help! You can contact our EIS team through the NCHPAD Call Center. Our Call Center team works with individuals to enroll them in NCHPAD Connect, answer questions about programs or connect them to an EIS for community resources and technical assistance. Our EIS expertise is always free and available 7 a.m. – 7 p.m. Monday-Friday.

To contact the NCHPAD Call Center, call 866-866-8896 or email nchpad@uab.edu.

Four people sitting next to a fire pit on the beach

The first R in the MY SCORECARD acronym from the MENTOR program stands for relationships, an essential part of human life.

People who have recently acquired a disability, diagnosis or health condition often face challenges in both existing and new relationships.

The increased need for assistance from a spouse, partner, loved one or personal care assistant can strain these relationships. The individual’s and family’s world can feel turned upside down, and a relationship already facing difficulties may be on the brink of collapse. Families often struggle to balance providing enough support without blocking the individual’s desire for independence.

These health conditions can affect social skills and speech which can make it difficult to relate others or take more time to process questions or requests. Friends and loved ones try to relate to the person like they did before the disability and may not realize that their communication methods must change to match the person’s comprehension level.

After a recent disability, diagnosis or new health condition, many people are unable to return to full-time work or find a job, with some opting for early retirement. Limited mobility, lack of transportation and the need for extra time to complete personal chores can strain existing relationships and negatively impact forming new ones. This often leads to high rates of loneliness, despair and depression.

Negativity, Pessimism and Criticism in Relationships

Negativity, pessimism and criticism create hurtful and painful relationships. No one likes to be around people who exhibit these behaviors.

These traits feed the ego. The ego wants and needs to feel superior to other people. Our egos thrive on negativity, pessimism or criticism to gain strength.

When your ego dominates a relationship, whether with spouses, family members, friends or coworkers, it focuses solely on its desires, ignoring the other person’s perspective. This leads to one-sided conversations and showing little interest in listening to others.

Unfortunately, most people never realize that their behavior is driven by their ego. However, if they were to look beyond the ego’s surface, they would discover joy, love and happiness.

Forming Positive Relationships

Forming positive relationships doesn’t come easily for many people and requires practice. Many factors play into building better relationships, but it ultimately comes down to three principles: nonresistance, nonjudgment and nonattachment.

Nonresistance: This means not letting criticism get under your skin. If someone critiques your actions or decisions, resist the urge to react defensively. Instead, respond calmly and thoughtfully, avoiding hurtful exchanges.

Nonjudgment: Avoid making accusations or judgments about others. It’s okay to disagree with someone’s actions but direct your comments to the behavior, not the person.
Nonattachment: Throughout life, you’ll encounter people with high levels of negativity, criticism and pessimism. The first step in handling these difficult relationships is to recognize that their negativity stems from their ego, not from anything about you. Harsh words are ego-driven. Never attach a critical statement made by someone about you to who you are.

Three Ways to Handle a Challenging Relationship

Removal from the Situation:

The first defense against a toxic relationship is to remove yourself from the situation before it escalates. In relationships that must be maintained, such as with a spouse, partner, child or other family members, over time they will recognize that you will not engage their ego. They will learn that to maintain and grow the relationship, they must use positive, optimistic and objective statements instead of sarcastic or critical ones.

Changing the Situation:

Sometimes, it’s necessary to address the negative or critical comments that make the relationship difficult. This can be done without triggering the other person’s ego by using good timing, gentle expression and personalizing the feedback rather than criticizing. Changing the topic or offering a neutral comment can help.

Accepting the Situation:

If changing the situation isn’t possible, you may need to accept the current relationship while seeking ways to improve it. Acceptance doesn’t mean being a ‘punching bag’; you can still express your feelings positively and constructively.

Tips for Building Stronger Relationships

1. Reflect on Yourself

The first step in improving a negative relationship is to consider if you might be contributing to the issue. Reflect on your actions and words: Are you doing or saying something that triggers a negative reaction in the other person? In long-term relationships, past habits and unintentional statements can increase toxicity. Avoid comparing the present to the past, especially when someone is recovering from a disability or new health diagnosis.

2. The Power of a Smile

Even when you don’t feel well, a genuine smile can positively change interactions. A friendly smile can win over a new acquaintance or improve a relationship with a loved one, as it’s hard to be critical of someone warm and welcoming.

3. Make Eye Contact and Ask Questions

Strong relationships require good eye contact and active listening. Asking follow-up questions shows respect and interest, makes the other person feel comfortable, and fosters empathy and understanding.

4. Focus on the Positive

Amidst widespread negativity, finding something positive to say can strengthen relationships. Optimism, even in difficult times, can improve interactions and relationships.

5. Share Your Perspective Through Stories

Sharing your perspective through storytelling rather than strong opinions is effective. Stories capture attention, provoke emotions, elicit empathy and enhance recall.

6. Limit Screen Time

Screens can be distracting during conversations. Focus on the person you’re speaking with by removing yourself from the TV or having them turn off their devices for a dedicated time.

7. Prioritize Listening

Good relationships require listening as much as, if not more than, speaking. Listening shows interest in the other person and strengthens connections. Remember, “outflow equals inflow” – the more you listen, the more likely you’ll be listened to.

8. Value Silence

If you disagree with someone, sometimes it’s best to remain silent. Silence can prevent escalation, as arguments require two participants. Use the acronym WAIT (Why Am I Talking) to create space between a negative comment and your reaction.

9. Show Gratitude

Never take relationships for granted, especially when someone is helping you through a challenging time. Some people may feel a sense of entitlement because they are the ones with the disability/diagnosis and family members are expected to be supportive. Express gratitude regularly with simple words like “thank you” or “I appreciate everything you do for me.”

10. Be Aware of Negativity

Monitor how often you express negative, pessimistic or critical statements. Increasing awareness is the first step to reducing their frequency and fostering more positive interactions.

Summary

Relationships either make us strong and healthy or wear us down and damage our health but it starts with your actions. Avoid negative behaviors that can drive people away and prioritize good communication. Try these tips to maintain good relationships with family, friends and coworkers and build new relationships.

A man and a woman reaching across a raised garden bed to pass a plant to the other.

The fifth letter in MY SCORECARD from the NCHPAD MENTOR Program, O, can have a powerful effect on improving your health. It stands for Outdoor Time in Nature. Spending time outside may seem like an obvious way to improve health, but it has more benefits than you might think. Being in nature with trees, flowers, plants and birds has enormous physiological and mental health benefits.

We spend so much time indoors looking at screens, so connecting with nature has become even more important. If you have recently acquired a disability or have a new diagnosis, spending time in nature can help you reconnect with your inner self and identity.

When you fully immerse yourself in the outdoors (parks, forests, trails or gardens), your mind, body and spirit connect. Some areas of the world refer to this as forest bathing, a term used to describe the connection to all forms of life found in nature, including animals, birds, trees and flowers.

Benefits of Being Outdoors

Research shows that a significant part of a person’s health is influenced by their physical environment, including access to green spaces, outdoor recreation and community gardens. The mind tends to thrive when surrounded by trees, flowers, plants, water and other natural elements.

Research is also beginning to reveal that the part of our brain responsible for negative thoughts, or rumination, is less active when we are in nature. This helps us stay more mindful and spiritual, two essential aspects of wellness [1].

In a significant study conducted by researchers from the University of Exeter in the UK, findings published in June 2019 in the journal Scientific Reports analyzed data from nearly 20,000 participants in England who completed a survey about their outdoor activities. The study revealed that individuals who spent at least two hours per week in natural environments or parks reported better health and a heightened sense of well-being compared to those who primarily stayed indoors with minimal or no exposure to nature. [2].

Getting outdoors is easier for some than others. Depending on your level of mobility or your availability of green spaces, it could be a challenge to feel connected to nature. If you spend less than two hours a week outdoors in green space such as parks, trails, community gardens and other nature areas, try one of these inclusive strategies to add more nature into your wellness routine!

A Purpose-Driven Outdoor Activity – Gardening

Gardening is considered one of the most engaging ways to interact with nature and is a great way to consistently get outdoors!

Gardening requires physical exertion (e.g., planting, pruning, watering, fertilizing), naturally increasing your levels of physical activity. There are also many ways to garden, including boutique gardens such as rock gardens, herbs and flowers.

If you don’t have space for a home garden, consider utilizing a publicly available community garden. Many community gardens can be found through the American Community Gardening Association at https://www.communitygarden.org/. Plan before your visit to ensure the garden has accessibility features that allow individuals with mobility disabilities to participate in gardening using raised boxes and access to water.

If access to a community garden is not feasible or transportation is limited, consider growing an herb garden. You can cultivate herbs outdoors, or if you live in an apartment, create a small windowsill garden to bring nature indoors. Examples of herbs to grow include rosemary (great for chicken or fish), oregano (useful for many dishes), mint (for hot and cold teas), basil (for cooking and salads) and parsley (for fish, meats and vegetables).

Bring a Little of Nature into the Home

Plants and Flowers. If you have limited outdoor access, purchase a plant that you can place in your home. Plants are living, ‘breathing’ gifts of nature and caring for them can provide a sense of purpose. Even flowers can add some perspective of being outdoors in nature. Many grocery stores sell them at inexpensive prices.
Spend Time in a Room with a View. Whenever possible, spend time in a well-lit room with a window (tracking with the sun as it moves from east to west) to connect with sunlight and greenery. Views of trees, bushes and other vegetation can brighten your mood and be good for your mental health.
Frame Photos of Nature. Even hanging photos or inexpensive paintings of nature can have a positive impact on your mood.

Combine Wellness Domains for an Even Greater Health Effect

Combine one of our other MENTOR wellness domains, Mindfulness, with your time outside and have a mindfulness session outdoors! Sitting in the grass, enjoying the breeze and sunlight on a bench or feeling elements of nature allows you to stay grounded and in the moment. Practice mindfulness your way, or try a guided meditation outdoors to connect with nature!

After practicing mindfulness, take notes and make mindfulness in nature part of your wellness routine. Acknowledge the feelings you felt during your mindfulness session. Find out ways to avoid any distractions that might have come up while you were connecting with nature. Try mindfulness in other outdoor settings like the forest, parks or even your backyard.
Find what benefits you and commit to frequent exercises like these!

Take your normal tasks outside!

If you have a meeting planned for work at the office, suggest a meeting on the go so everyone can take a break from the routine indoor schedule and get some fresh air and sunlight. Do you have a normal dinner planned with the family? Make it a picnic and connect with family and nature in a new spot. Shaking up the normal routine can be a fun new way to enjoy your daily life.

Take a break from technology

While technology feels like a nice escape from reality, it can negatively impact your daily life. The constant desire for stimulation is temporarily satisfied by social media or other time-consuming apps, but it can increase stress, envy, fear, depression and poor concentration.

Rather than craving entertainment through media, find a way out of mind-based stress and suffering through the stillness and silence of parks, gardens and other quiet outdoor spaces. Instead of spending hours on your phone or other devices, find a new hobby to try outside that can be done from your home like painting or bird watching.

Get Active!

Try a new physical activity like hiking or biking to make exercise seem less like a chore and more of an adventure going to new places. Join an exercise group that goes running together or participates in yoga together. Find an organization that offers adaptive outdoor team sports for people with mobility disabilities. There are more options than you know. Get creative and get active! You can find resources for outdoor activities in our recent Get Outdoors Month Resources blog!

References

1- Bratman GN, Hamilton JP, Hahn KS, Daily GC, Gross JJ. Nature experience reduces rumination and subgenual prefrontal cortex activation. Proc Natl Acad Sci U S A. 2015 Jul 14;112(28):8567-72. doi: 10.1073/pnas.1510459112. Epub 2015 Jun 29. PMID: 26124129; PMCID: PMC4507237.

2- White, M.P., Alcock, I., Grellier, J. et al. Spending at least 120 minutes a week in nature is associated with good health and well-being. Sci Rep 9, 7730 (2019). https://doi.org/10.1038/s41598-019-44097-3

A woman with a prosthesis and a man with a prosthesis sitting on a small wall looking at each other and smiling.

The MENTOR program uses the acronym MY SCORECARD as a simple and effective way to monitor behaviors throughout the day. The fourth letter in MY SCORECARD is C, which stands for core values.

Core values are a key wellness domain for mental health. These values represent what an individual believes in, such as achieving good health or being positive with others, and how they practice these beliefs daily.

Core values are more about who a person wants to be rather than what they want to do. Understanding who you want to be (e.g., a person who eats well) helps you determine what actions to take to achieve this identity.

What are Core Values?

Core values are what matter most in life. They embody the deepest feelings of who we are at our core and reflect how we live or aspire to live. They are the characteristics we want others to recognize in us. Core values are the essence of our identity and guide the kind of life we wish to lead.

Why Do Core Values Matter?

A fulfilling life requires a set of guiding principles like core values. Core values are crucial for maintaining positive relationships with family, friends and coworkers. They are also essential for living a mindful life that respects and dignifies others.

In the MENTOR program, core values also focus on living well with a disability or health condition, emphasizing the importance of health and the strategies to maintain it.

Core values form the foundation for healthy living. They provide purpose, clarity and perspective. Without them, individuals may feel aimless and struggle with setting and achieving goals, especially after acquiring a disability.

Core values help prevent feelings of apathy, loss and grievance, making behavior change more attainable. They not only benefit the individual but also positively impact those around them.

Core values are an important part of healthy living and help navigate life’s challenges. Challenges and problems can lead to negative emotions like anger, frustration and despair. But when you adopt core values, you can shape your identity and stay focused on your journey from recovery to improvement and prevention.

Living by core values begins with committing to a set of values that align with your goals. Goals represent your destination, while values guide your journey. Core values act as guideposts, helping you stay on track even when faced with challenges.

How to Start

Begin by identifying and writing down your core values. Instead of saying you need to quit smoking or you need to start exercising, tell yourself who you want to be and make it part of your identity. This process can transform your identity, leading to positive behavior changes. Core values are about becoming someone, not just having something.

Instead of defining yourself by your goals (like losing 10 pounds, exercising more or eating better), define yourself by the person you aspire to be. Use statements such as:

I am a physically active person.
I am a mindful person.
I am a person who manages personal hygiene and advocates for access and inclusion.
I am a person who lives by core values that prioritize others’ needs above my own.
My relationships with family, friends, coworkers, neighbors and strangers reflect a spirit of love and connectedness.
I respect my mind and body by eating well.
I honor the need for my mind and body to rest by sleeping 7 to 8 hours a night.

Understanding and living by your core values increases the likelihood of achieving your MENTOR goals. Once you make this part of your identity, it becomes a self-regulating behavior for you to achieve on your own. Make core values part of your daily life and hopefully, you become the person you want to be!

To learn more about MENTOR, visit our program page!

The essence of mindfulness is recognizing that the present moment is all we can control. This is done by resting our attention on the present, focusing on our breath or other bodily sensations and returning to the present when our mind wanders. These simple practices can create more happiness and joy in our lives.

Mindfulness has many benefits. Mindfulness enhances emotional well-being, reducing stress and anxiety. It also improves focus, leading to better decision-making and overall mental clarity. Mindfulness can also have other health benefits like regulating inflammation and sleep as well as reducing blood pressure.

So how can you practice mindfulness? Mindfulness can be practiced in numerous ways throughout the day. It doesn’t even require much time. Here are some ways to practice being mindful in your everyday activities:

You can be mindful in the car. Focus on the steering wheel in your hand, the vibration of the vehicle or the sound of the vehicle.
When you’re making the bed, feel the texture of the bedspread, the softness of the sheets, and the firmness of the mattress or pillow.
When you’re in the shower or bath, feel the water on your skin. Notice the smell of the soap and texture of the bubbles of the soap on the skin. Acknowledge the warmth or coolness of the water.
If you’re eating, take in the sensation of biting into food along with the taste or texture of the food. Be aware of how the food feels in your mouth and how it feels swallowing the food.
When you’re brushing your teeth, feel the bristles of the toothbrush against the gums and teeth. Recognize the texture and taste of the toothpaste.

Sometimes we can get so caught up in daily activities that we forget to focus on the present moment. Focusing on tasks or responsibilities from the past or future can prevent us from being in the present.

When you’re in a conversation, being mindful can lead to better communication and understanding. Check out these tips for better mindful communication:

Sometimes during the day, we may get stressed or overwhelmed with work or life burdens. We might need to recenter. One way to relieve this stress is by going outside and being grounded in nature. Watch this video and discover the benefits of being mindful while being in nature:

NCHPAD Mindfulness Curriculum Coordinator Emily Hornsby shared these benefits and tips for being mindful throughout the day:

Mindfulness is paying attention to what is going on in and around you moment by moment without judgment. Another way of thinking about mindfulness is being in “the flow.” When you are engaged in an activity just for the sake of being engaged in that activity, and you are not thinking about the future or ruminating about the past, you are in “the flow.”

You can practice mindfulness, or being in “the flow,” in your everyday activities like washing the dishes, taking a shower or taking a walk in nature. When you are paying attention to the way the warm soapy water feels on your hands when you are washing dishes, and how the sponge feels in your hand as you clean the dishes, you are mindfully washing dishes.

When you are taking a walk in nature and you pay attention to the sound of the breeze when it blows through leaves on a tree, or the smell of honeysuckle, or the sound of birds or squirrels scurrying on the ground, you are taking a mindful walk in nature.

When thoughts come into your awareness, you acknowledge them without judgment, and then decide whether you want to rest your attention on that thought or if you would rather let that thought go like a cloud in the sky and return to the present moment.

Practicing mindfulness in your everyday activities retrains your brain as you are creating new neural pathways towards more joy and happiness. We are happiest when we are present and not thinking or worrying. Try mindfulness in your everyday activities and see how it goes!

You can learn more about mindfulness through our website articles and videos on YouTube!

A man standing in front of a mirror wiping his face with a towel.

Self-care is so important for maintaining mental and physical well-being, but it’s often overlooked in our busy daily lives. The demands of work or caregiving responsibilities can take up so much time and energy, leaving little room for self-care activities. We might also feel certain pressures and expectations that can make productivity seem more important than personal well-being.

The third letter in MY SCORECARD from the NCHPAD MENTOR Program, S, is one wellness domain that includes many others. It stands for “Self-care” and covers anything from physical and mental health maintenance to promoting self-advocacy.

Self-care can be broken down into two unique perspectives:

Psychosocial self-care – things you can do to promote self-awareness, self-advocacy and self-compassion.
Physical self-care – things you can do to keep your physical body healthy.

Psychosocial Self-Care

To start practicing psychosocial self-care, the first thing to do is avoid self-criticism. Although being critical of yourself is a common experience for many, when you do it too much or become too critical, it can be very unhealthy. And if you become too critical, seeking professional assistance may be necessary.

Excessive self-criticism can lead to what is known as ruminative negative thought patterns, which impact effective self-care. These negative thoughts constantly occupy a person’s mind, making it hard to think about anything else – and hard to stay healthy.

There is good news, though. We can be taught to reduce self-criticism through greater self-compassion. A prominent figure in self-compassion research is Dr. Kristen Neff, who defines self-compassion as the “practice of being kind and understanding to ourselves when confronted with a personal flaw or failure.”

Dr. Neff suggests that the best way to overcome self-criticism is to practice what it feels like to treat yourself the same way you would treat a friend having this difficulty. Simply treat yourself with the same kindness and compassion you would offer to a friend encountering similar challenges.

Self-awareness is another important part of self-advocacy. Self-awareness is defined as “the ability to accurately recognize one’s own emotions, thoughts, and values and how they influence behavior.”

In other words, the ability to accurately assess your own strengths and limitations with a well-grounded sense of confidence, optimism and a growth mindset. Improved self-advocacy comes from enhanced self-awareness, which leads to better self-care practices.

Enhancing psychosocial self-care also involves maintaining a positive psychological outlook. Some experts refer to this as empowerment health, which involves the development of essential life skills that promote independence. One way to develop these skills can be through engaging in quality self-care activities that provide meaningfulness to your life.

Physical Self-Care

Physical self-care for individuals with disabilities can be put into three main areas:

Managing medical or behavioral aspects of the condition(s), such as taking medication.
Preventing or managing secondary and chronic conditions through health-promoting behaviors like physical activity or exercise.
Removing environmental obstacles, such as ensuring access to quality healthcare and implementing assistive technology at home to prevent falls, for example.

Some of the most essential aspects of self-care involve maintaining good bowel, bladder and skin care. Each of these may require special attention to avoid any health issues.

Bowel management is important for protecting participants from other health issues that can result from poor bowel maintenance.

Good bladder maintenance can avoid common urinary tract infections. You can maintain good bladder health by regular emptying, avoiding increased bladder pressure and preventing complications. This will lower your risk of infections, improve social continence and prevent autonomic dysreflexia, which is the excessive rise in blood pressure.

Additionally, individuals with spinal cord injury (SCI) and other forms of paralysis face a significant risk of developing pressure injuries, commonly known as pressure ulcers or pressure sores.

To prevent these injuries, it’s important to regularly change positions to alleviate pressure on bony areas. While in a wheelchair, engage in activities like wheelchair pushups, leaning side to side and bending forward over your knees. Additionally, always use a high-quality wheelchair cushion.

Maintaining skin health involves avoiding soaps labeled “antibacterial” or “antimicrobial.” These soaps can disrupt the skin’s acidity, which serves as a natural protection against infection. Keep skin clean and dry by washing with soap and water daily and thoroughly rinsing and drying afterward.

Two other areas of physical self-care include proper use of medications and good oral health. Taking medications is a critical area of physical self-care for people with and without disabilities and can help maintain certain health conditions.

Good oral health through regular flossing and brushing teeth is essential to avoid further health complications that stem from improper oral hygiene.

Suggestions for better Self-Care

A good way to practice self-care involves engaging in meaningful activities. Everyone needs to have something in life that ignites enthusiasm and anticipation regularly. Engaging in activities such as art, sculpting, reading, writing, woodworking, crafting, quilting or learning a musical instrument is crucial for filling each day with sources of enjoyment and satisfaction.

Participating in activities like taking an art class, joining a book club or following a favorite sports team are effective ways to do activities you enjoy while making connections with friends, colleagues and family members.

To get to the heart of self-care, try making a list of which daily activities are bringing you joy. Then make a list of which activities are negatively impacting you. From there, make a plan to increase your daily positive activities and reduce the negative experiences.

Here are some examples:

If you enjoy being outdoors but are indoors most of the day, take a short break and go outside to come back refreshed!
Don’t like taking out the trash? If you have a pet, use that time to take your pet out for some exercise.
Instead of scrolling on a mobile device before bed, make a list of exciting books you would like to read and set a goal to read a little every night.
Don’t like doing household chores? Mix in your positive activities and listen to your favorite songs while accomplishing your tasks.

Taking care of yourself may seem simple, but it’s easier said than done when you have a recent diagnosis, a newly acquired disability or a health condition. Individuals who need certain types of support must advocate for themselves with their doctor or other health professional. Self-care starts with self-awareness! Need help finding adaptive resources for activities or health tips? Contact us and get in touch with one of our expert inclusion specialists!

A meditation bell on a mantle with small lit candles.

Spiritual practice is an important method for improving and maintaining mental and physical health. But what is spiritual practice? How can it help me? How do I implement it into my life?

This topic is the second blog in our series about MY SCORECARD, an acronym we use to explain the domains of wellness that we focus on in the NCHPAD MENTOR program. The second letter in MY SCORECARD, Y, stands for “Your spiritual practice.”

What do we mean by “Your spiritual practice?”

First, it’s important to know that for the MENTOR program, “Your spiritual practice” is not associated with religion. It can be part of the spiritual tradition or religion that you practice in life, but it does not have to.

In MENTOR, “Your spiritual practice” means maintaining a strong relationship with yourself and others and realizing the broader purpose of life in relation to the ‘source’ of all forms of life.

Spirituality has more to do with the connection of all things and a deep understanding of our connection to each other.

While there isn’t one specific definition for spiritual wellness, there are terms that are associated with this practice: peace, harmony, compassion, connection to others, purpose and transcendence (something beyond this universe).

The National Wellness Institute defines spiritual well-being as “the search for meaning and purpose in human existence, leading one to strive for a state of harmony with oneself and others while working to balance inner needs with the rest of the world.”

The essential foundation of spirituality is an understanding that everything connects to the whole.

When the life of others becomes more important than your own life, and your level of faith to an outside source gives you reason for hope and optimism, you are gaining a sense of spirituality that connects you to the rest of the world.

How does Spirituality benefit me?

In a 2016 study, Australian researchers conducted a review of 28 studies focusing on spirituality among individuals with spinal cord injury (SCI). This comprehensive review explored how spirituality contributes to the adaptation and resilience of individuals and their family members following SCI.

This review highlighted three key findings that showed the significance of spirituality:

Higher levels of spirituality were associated with improved quality of life, life satisfaction, mental health and resilience for individuals with SCI.
Families and people with SCI would like health professionals to use spirituality in their practice.
The researchers concluded that there is great potential for conducting more research in spirituality to determine how and why this important practice leads to better health outcomes.

Following a recent injury or new diagnosis, engaging in spiritual practice can offer solace to individuals seeking to regain a sense of balance in their lives. For some, the path to recovery may involve spirituality, offering a profound insight into their inner purpose and ultimately fostering a heightened sense of peace and serenity.

How to apply “Your Spiritual Practice” in your daily life

From NCHPAD Director Dr. James Rimmer

Upon awakening every morning, seek out a place in your home where there is stillness and silence and meditate for about 5-15 minutes (start with one minute if five minutes is too long). Make this your daily practice.

While meditating, connect with whomever or whatever is your spiritual source, that is, your understanding of how you arrived into this world.
During your meditation practice, focus on compassionate thoughts for a) family, b) friends and c) those you don’t know who are suffering anywhere in the world.
Use your meditation practice to reach a state of consciousness where you understand how to remove fears, doubts, anxieties and other emotions. Replace them with peace (acceptance of this moment only – no thoughts about the past or future).
Set up your daily mantra (a saying that keeps you grounded in your spiritual practice) to use whenever you fall back into an emotion (fear, anger, jealousy, etc.). For me, it is – “Whatever the present moment contains, accept it as if you had chosen it yourself.” – Eckhart Tolle
Remember that the focus of spiritual practice in MENTOR is that ‘outflow equals inflow.’ The more you give to others, the more you receive in return. Positive relationships with whomever you meet or with family IS the central aspect of a strong spiritual practice.

We’re often told to think positively when we feel sad or stressed, but it’s not uncommon for our minds to have negative thoughts.

Negative thought patterns exist because of early survival skills everyone develops to prevent us from harm. This pattern could be from a perceived danger, learned experience from a previous negative situation or life uncertainties.

If left unchecked, negative thought patterns can create deeper anxiety, worry and anguish. But what tools can we use to control our thoughts and emotions?

In the NCHPAD MENTOR program, we focus on multiple domains of wellness through the acronym MY SCORECARD. The first letter in MY SCORECARD, M, may be the most important. It stands for “Minding your thoughts and emotions.”

So how can we mind our thoughts and emotions? Mindfulness, one of the main parts of the MENTOR program, can help.

Here are some of the benefits of Mindfulness from Emily Hornsby, NCHPAD Mindfulness Curriculum Coordinator:

Mindfulness and meditation help us to be more open and accepting of the difficulties and joys of life – just as they are. Scientific research indicates that the practice of mindfulness and meditation can have the following benefits:

1. It changes the brain so that the individual experiences more happiness and well-being.

2. Improves attention.

3. Lowers stress.

4. Improves thinking and quality of life.

5. Positively changes responses to pain.

6. Lowers anxiety.

7. Improves mental fatigue.

8. Increases calm and focus.

9. Improves the quality of life for caregivers and survivors.

10. Improves the ability to attain goals.

11. Enhances self-resilience.

With these benefits, it is easy to see how practicing mindfulness and meditation can positively contribute to all the other domains of wellness, from being more present in our relationships and our time in nature to knowing when we need to practice self-care or rest and relax. Mindfulness and Meditation can provide a portal to our spiritual practice, and it is a self-care skill available to all of us. Being present with mindful eating and exercise can help us with our weight management and overall health.

When we look inward through mindfulness practice and meditation, we can see with more clarity what our core values are, and we are better equipped to focus our attention on contributing to others as-opposed-to being fixated on worrying about the future or ruminating about the past. Mindfulness and Meditation are tools that can help us with all the wellness domains in MY SCORECARD.

Mindfulness can help prevent negative thought patterns that turn into reactions. Awareness of a negative thought pattern and stopping it from becoming an emotion can prevent a negative reaction.

Living well and managing the day-to-day stresses of difficult life’s situations like finances, emotional setbacks, relationship difficulties and job burdens start by placing the mind in the right mindset or simply staying in the now.

Think of Mindfulness as an anchor in your life that you can return to when stress, anxiety and negative feelings start to impact your life.

Watch some of our Mindfulness videos here on our YouTube channe l.

To learn more about the MENTOR program and join today, visit our MENTOR page.

The path to good health starts with better daily habits. Part of our MENTOR program is to increase awareness of the multiple domains of wellness, so we created the acronym ‘MY SCORECARD.’

Every day is made up of 24 hours and 1440 minutes, and the ‘scorecard’ concept helps participants remember that every minute of their day counts. By using MY SCORECARD in the MENTOR program, we take a holistic approach to helping participants learn to optimize their health across a 24-hour period. MY SCORECARD encourages participants to map out their health behaviors across the day, offering a much broader perspective on how everything fits together — and why every wellness domain must be considered.

Using the scorecard daily helps participants think about winning and losing efforts to engage in good health behaviors. Eat an apple and register a win; drink a sweetened beverage and record a loss.

Assigning a hypothetical score to each behavior will help participants understand that health is a game of ‘wins’ and ‘losses’ that we all experience. It can change day-by-day and even minute-by-minute. Isolating healthy behaviors from unhealthy ones allows participants to set up short-term goals on where they need to focus to round out a day that has more wins than losses.

MY SCORECARD helps make small, incremental changes across the three dimensions of health — and across the entire day.

The road to success in the MENTOR program starts with a simple and effective way to monitor behaviors throughout the day using the 11 wellness domains (shown in the MY SCORECARD image to the right).

We live such complex lives that if we don’t monitor our health more carefully and regularly, life situations can creep up on us. Before we know it, we are more stressed, sleep less, eat unhealthy foods and get no exercise. The many things thrown at us each day can often distract our interest, awareness, or ability to stay healthy or become healthy.

The goal of the MENTOR program is to help participants live life fully and with active lifestyles. What makes the program unique is how it is customizable or adaptable based on what participants need to be successful. Our expert program coordinators help resolve any barriers that participants are experiencing in self-managing their health. And so, MENTOR (and MY SCORECARD) entails several things:

It’s a useful way for participants to identify and respond to certain areas of health that they may not have considered.
It teaches participants to address their health across a 24-hour day.
It provides participants with the understanding that they can change how they feel by changing what they do.
It’s an acknowledgment that setbacks will happen – expect them – but it’s important to move on and not give up. Each day is its own individual scorecard.

There is no such thing as a one-size-fits-all set of solutions. MY SCORECARD gives participants a variety of helpful, holistic options for improving overall health and wellness.

To learn more about the MENTOR program or join today, visit our MENTOR page here.

New Year Intention Setting. Mindfulness Practice with Tara Beech

The new year offers time to pause and reflect on the previous year before starting fresh. In this blog from Tara Beech, NCHPAD Mindfulness Instructor, we focus on intention setting to create a clear and focused outlook on the new year, a key element of the NCHPAD MENTOR program.

“Our intentions create our reality.” Dr. Wayne Dyer

The new year often represents a time to reset and begin again. It can become a time of making big promises with New Year’s resolutions. However, any of us who have made resolutions in the past knows how hard it is to start new habits and keep up the momentum to sustain them. Anyone who has signed up for a gym membership in January and tried to get out of that contract later in the year knows exactly what I’m talking about.

Take a moment to pause and reflect.

First, consider – What are the things that made you happy the year before? What did you get excited about? What things happened that you felt good about?

Is there a theme tying these things together? Is there a word or phrase that represents the feeling or action?

Next, consider – What are some of the things that are challenging to you? Are you over-committed? Have you been dealing with health challenges? Do you have a strain in your relationships?

Is there an intention, such as self-care or compassion, that you can set to support you through these challenges?

For myself, I would like to be less critical of myself and others and the phrase, “Be judicious with your words” comes to mind. I have two questions to ask myself before I speak or go into deep thought that will help me remember this.

Is it kind?

Does it need to be said?

Do my thoughts reflect self-compassion and kindness?

Here is a sample of other words that might

inspire you to set an intention for yourself:

Words of Reflection

pause, reset,

gratitude, resilience,

optimism, awe,

and awareness.

Words of Change

rest, renew,

nourish, recharge,

simplify, energize,

and grow

Words of Connection

forgive, relate,

reconnect, balance,

cherish, comfort,

and listen

Choosing something that resonates for you. You might ask how you can align a word or phrase with something that will contribute to your sense of ease.

Use the word or phrase as a resource to shift your mindset when you feel caught up or stuck in narratives and stories that pull you away from your values, intentions, and hopes.

You might honor your intention and chosen word or phrase by pausing to light a candle or placing a hand on your heart.

May you encounter much joy, peace,

and love in the new year!

Warmly,

Tara Beech

Mindfulness Meditation Instructor