This post may contain affiliate links. If you make a purchase through these links, we may earn a small commission at no additional cost to you. Thanks!
Why Self-Care Isn’t One-Size-Fits-All
Occupational therapy tools can transform the way you build your mental health routine. The internet is full of self-care checklists. But what happens when those strategies don’t work for you? What if “just go for a walk” feels impossible after working late at OHSU or dealing with TriMet delays and rain fatigue? At Holistic Community Therapy, we often meet clients who feel defeated by routines that seem to work for everyone else.
That’s where occupational therapy tools come in. OTs are trained to assess your actual needs, lifestyle, and challenges, then co-create strategies that make sense for you. Self-care should feel like a soft place to land—not another item on your to-do list.
Why This Matters
Traditional self-care advice often assumes high executive function. It doesn’t consider what it’s like to be managing brain fog after a crash, or juggling trauma flashbacks with a packed work calendar. OT tools meet you exactly where you are and grow from there.
Whether you’re neurodivergent, burned out, or recovering from trauma, there’s a self-care path that works for you. And we’ll build it together—step by step.
What Counts as Self-Care?
Self-care isn’t just bubble baths or meditation. It includes:
- Taking medications consistently
- Managing your energy throughout the day
- Eating foods that fuel you
- Saying “no” when your plate is full
- Getting dressed in clothes that feel good
- Making space for joy and rest
It’s also giving yourself permission to have slow mornings when your blood sugar is low, or choosing takeout when cooking feels like too much.
How Occupational Therapy Tools Support Self-Care Planning
At Holistic Community Therapy, we work with clients across Portland and virtually to build sustainable, client-led self-care routines. Many of our Portland clients are managing invisible challenges—diabetes, sensory overload, late-night charting, or racial fatigue from daily microaggressions. Our tools are designed to work with, not against, these realities. Here’s how:
1. Assessing Real-Life Barriers
We look at what’s actually getting in the way: executive dysfunction, trauma, sensory sensitivity, chronic illness, or lack of time.
2. Creating Visual or Written Routines
Using tools like:
- Daily rhythm templates
- Energy tracking journals
- Self-care wheels and planners
We help clients map out realistic plans based on function, not perfection.
3. Recommending Adaptive Tools
Occupational therapists recommend specific tools such as:
| Tool | Purpose |
| Visual schedules | Promote follow-through and reduce decision fatigue |
| Checklists with sensory icons | Support people with sensory processing differences |
| Pill organizers & alarms | Improve medical adherence |
| Digital planning apps | Help track habits and appointments |
| “Low-spoons” activity menus | Support energy-based self-care decisions |
Occupational Therapy Tools in Action: A Client’s Story
A client living with ADHD and chronic pain struggled to stay consistent with self-care. Together, we created a weekly care planner with energy zones (green/yellow/red days), restructured their mornings, and introduced timers for medication reminders.
Our work resulted in less stress, more consistency, and improved confidence in managing life independently.
Want to Build a Mental Health Routine That Lasts?
Reach out today to learn how Holistic Community Therapy can help you craft a personalized self-care plan using proven occupational therapy tools.
Call or Text: (503) 882-0988
https://hctpdx.com
