How to Look After Yourself During a Major Life Change Like TPD

Going through a major life event—such as becoming Totally and Permanently Disabled (TPD)—can turn your world upside down. Whether the result of a serious illness or injury, TPD not only affects your physical health and work life, but also your mental wellbeing.

It's completely normal to feel overwhelmed, uncertain, or even lost during this time. The good news? You're not alone, and there are steps you can take to support your mental health and emotional wellbeing while navigating these challenges.

In this post, we’ll explore signs you might be struggling, self-care strategies to help you cope, and where to find support when you need it most.

Signs You May Be Struggling After a Major Life Event

After a life-changing diagnosis or event, it’s common to experience a wide range of emotions. However, if you notice any of the following signs, it could be a signal to pause and check in with your mental health:

• Changes in sleep, appetite or energy levels

• Persistent feelings of sadness or anxiety

• Withdrawing from friends and family

• Difficulty focusing or making decisions

• Feelings of hopelessness or helplessness

• Irritability, anger or mood swings

• Loss of interest in things you used to enjoy

• Thoughts of self-harm or suicide

If you, or someone you know, is in crisis, please contact Lifeline on 13 11 14 or dial 000 in an emergency.

Tips to Look After Your Mental Health After a TPD Diagnosis

When life takes an unexpected turn, looking after your mental wellbeing becomes more important than ever. Here are some simple yet effective ways to support yourself:

1. Talk to Someone You Trust

Opening up to a close friend or family member can ease emotional pressure. If you're not ready to talk to someone you know, a mental health professional can offer confidential support and guidance. Start by speaking with your GP—they can help connect you to the right services.

2. Maintain a Routine

Even if your day-to-day has changed, keeping a simple routine can help you feel more grounded. Try to get up at the same time each day, eat regular meals, and engage in activities that bring you a sense of purpose.

3. Keep a Journal

Writing down your thoughts and feelings can be a helpful outlet. You might jot down daily goals or reflect on what you’re grateful for. This can help you better understand your emotions and track your progress.

4. Prioritise Physical Self-Care

Take care of your body by eating nourishing food, getting enough sleep, and limiting alcohol or other substances. Even small daily habits can make a big difference in how you feel.

5. Move Your Body

Exercise can lift your mood, reduce stress and help you sleep better. Whether it’s gentle stretching, a walk outside or a seated workout, find a form of movement that suits your current ability and enjoy it regularly.

6. Try Relaxation Techniques

Deep breathing, guided imagery, or using a free mindfulness app like Smiling Mind can help calm your nervous system and manage anxiety. Even five minutes a day can help.

7. Stay Connected

If relationships are strained, try to communicate openly. Counselling or family therapy might help if you're feeling stuck. You can also reach out to organisations like Relationships Australia for support.

Where to Get Help and Mental Health Support in Australia

Here are some free, confidential services available across Australia:

• Lifeline — Crisis support and suicide prevention: 13 11 14 | Chat Online

• Beyond Blue — Mental health support: 1300 22 4636 | Online Chat

• Suicide Call Back Service — Counselling for people thinking about suicide: 1300 659 467

• MindSpot Clinic — Support for anxiety and depression: 1800 61 44 34

• 1800RESPECT — For those affected by domestic, family, or sexual violence: 1800 737 732

• Medicare Mental Health — Connect with local services: 1800 595 212

• Open Arms — For veterans and their families: 1800 011 046

• 13YARN — Support for Aboriginal and Torres Strait Islander people: 13 92 76

For young people, multicultural communities, or mental health resources in different languages:

• Kids Helpline — 1800 55 1800

• Headspace — Mental health for young people: headspace.org.au

• Wellmob — Support for Aboriginal communities: wellmob.org.au

• Transcultural Mental Health Centre — Resources in multiple languages

• ReachOut — Safe online space for young people

Final Thoughts: It's Okay to Ask for Help

Facing a TPD diagnosis or health condition that stops you from working is a huge life change. It’s normal to feel like you’re struggling. Be kind to yourself during this time, and remember: you don’t have to go through it alone.

If you're exploring your options after becoming TPD’d and need guidance about claiming through your superannuation, our team at Better Claim is here to help. Book a free 30-minute call to find out if you're eligible to access insurance you may not even know you had.