How to use this worksheet
Being an NDIS support worker can be rewarding and physically and emotionally demanding. This worksheet helps you reflect on how you are doing and make room for the things that support your wellbeing.
The original PDF includes wellbeing check-ins, a self-care plan, goals and reflection prompts. Use a private printed or downloaded copy. This page does not collect your answers.
1. Why it matters
Looking after yourself supports your wellbeing and helps you stay present in your work. Rest, connection and personal time belong in a sustainable working life.
2. Notice changes early
Consider changes in three areas:
| Physical | Emotional | Work-related |
|---|---|---|
| Persistent tiredness or headaches | Feeling detached or numb | Dreading shifts or calls |
| Trouble sleeping | Irritability or mood changes | Losing motivation or focus |
| Muscle tension | Feeling unappreciated | Struggling to set boundaries |
These are reflection prompts, not a diagnosis. There is no diagnostic score for this worksheet. If symptoms persist or concern you, seek advice from a qualified health professional.
3. Personal wellbeing check-in
For each area, consider whether things feel steady, need attention or are not going well. Note what could help.
- Sleep and rest.
- Nutrition and regular meals.
- Hydration.
- Physical activity and movement.
- Social connection with friends, family or colleagues.
- Joy, hobbies and creativity.
- Reflection, quiet time or professional support.
Look for patterns and choose an area you would like to give attention to first.
4. My self-care plan
List seven things that recharge you and how often you can make room for them.
| What recharges me? | When can I make time for it? |
|---|---|
| 1. __________________ | __________________ |
| 2. __________________ | __________________ |
| 3. __________________ | __________________ |
| 4. __________________ | __________________ |
| 5. __________________ | __________________ |
| 6. __________________ | __________________ |
| 7. __________________ | __________________ |
Start with something manageable rather than trying to change everything at once.
5. Relaxation & breathing
The original PDF includes 4-7-8 breathing, box breathing and diaphragmatic breathing examples. These are optional relaxation exercises, not a requirement or a treatment plan. Choose a comfortable approach and stop if an exercise makes you feel unwell. Ask an appropriate health professional if you are unsure what suits you.
6. Personal goals for growth & balance
The worksheet includes space for a goal and first step at six months, one year, two years and three years.
Keep goals realistic and personal. You can change them as your circumstances change. Celebrate small steps.
7. Support network check-in
List people you can reach out to for connection, feedback or support. Record their role in your support network and how you will stay connected. Maintain participant confidentiality when discussing work.
8. Reflection & action steps
Use the original reflection prompts:
- What signs tell me I’m starting to feel burnt out?
- What helps me reset?
- What boundary can I set this week to protect my wellbeing?
Consider a regular check-in, making time for a restorative activity, noticing your mood and energy, and reaching out for support when needed. Revisit your plan as your workload and needs change.