Career Advice & Resources
Start Small
We recommend starting with a low-hour job. It may not be your ultimate dream job, but it will get you back into the workforce. Even part-time work will build skills and habits, build your resume, and provide some income.
Even if it’s not particularly inspiring, starting with a low-hours, low-stress job will allow you to see how you’ll manage your work life. Think of it as a trial run.
If you are successful, you may be able to get more hours at your trial job, or it may be time to find a new or second job. Take it slow. But don’t stay in a place that doesn’t treat you well.
Tips for Working with a Trauma Disorder
- Be kind to yourself. Recognize that you’re dealing with something challenging. It is okay to take things slowly. Take breaks as needed and focus on self-care.
- Focus on identifying your triggers and how they may affect your ability to work. This will help you avoid situations that could make things worse and help you manage your symptoms better.
- Find support from people you trust, such as therapists or support groups, and let them know what you’re going through. Don’t cut off your support system when you’re struggling. Consider talking to your boss or human resources department about your disorder – it’s challenging, but it can help in the long run. (WARNING: Some people have been fired for admitting they have DID, be careful.)
- Be open to accommodations that can help make work more manageable. It can be easy to reject accommodations when they are offered. Try not to and consider them if they are offered to you; they may help. Your employer may be able to help you with a modified schedule or other accommodations that can help you do your job better and maintain your mental health. Make sure you have time to attend therapy – now is not the time to stop.
- Don’t be afraid to stand up for yourself. Ask for what you need, set boundaries with your colleagues and boss, and stand up for yourself in negotiations. It’s not easy, but it’s important.
Remember that dealing with trauma is a lifelong process. Give yourself time and be kind to yourself. Prioritize your mental health throughout your job search and beyond.
Look into Flexible Jobs
There are many types of flexible jobs. In addition, some jobs that are not advertised as flexible may have options for flexible scheduling if you ask for accommodations for your disability. Here are some types of flexible jobs and how they might accommodate you.
Remote Jobs
Work remotely from anywhere with a computer and Internet connection. Work from home. Remote jobs can be accommodating in many ways, from the ability to control your environment to the comfort of not having to interact with coworkers face-to-face. The commute is also quite short.
Remote work allows you to minimize triggers and reduce the stress associated with being in a crowded workspace. You can take breaks and lunch in the comfort of your own home. Any physical symptoms that may accompany your condition can also be managed from home.
Hybrid Jobs
Hybrid jobs involve working part time from home and part time in the office. They offer the benefits of remote work and the social outlet of the office environment. This can be a good solution for those who struggle with isolation, but may become overwhelmed and burned out if they work 100% of the time on-site.
Freelancing
Freelancers are self-employed. They provide a specific service to clients on a project-by-project basis. They are free to choose their clients, their rates, and their hours. Freelancers can be many things: artists, writers, web designers, app developers, accountants, interior designers, etc. Freelancing can be a good choice for people with trauma disorders because you can choose projects and clients that match your comfort level. You can set limits and manage your workload to avoid overwhelming situations.
Part-Time Jobs
Part-time jobs involve working fewer hours than a traditional full-time position. This provides flexibility for people who want to balance work with other things. Part-time jobs can benefit people with trauma disorders, especially if they’re just returning to work.
Gig Economy Jobs
Gig economy jobs are short-term, on-demand work arrangements. They often involve working with platforms or apps that connect people with temporary or part-time work opportunities, such as driving for ride-sharing services or delivering food. Gig economy jobs can help people with trauma disorders by providing a flexible source of income. You can work at your own pace, choose gigs that match your energy level and skills, and work the hours you want.
Job Sharing
Job sharing involves two or more people sharing the responsibilities of a single full-time position. Each person works part-time, allowing for greater flexibility and work-life balance. Job sharing allows people with trauma disorders to work reduced hours while still being employed. It also allows them to have a co-worker who can provide support when needed.
Seasonal or Temporary Jobs
Seasonal or temporary jobs are available for a limited period of time (e.g., summer or vacation). They allow people with trauma disorders to work for a limited period of time without long-term commitments. You can choose a less stressful job that fits your coping skills without worrying about whether you’ll be able to keep it forever.
Flexible Schedule Jobs
Some employers offer flexible work schedules. They allow employees to choose their start and end times within a certain range. This can help employees manage personal commitments while fulfilling responsibilities. Jobs with flexible schedules can help people with trauma disorders fit work hours around therapy sessions or other self-care. Plus, if something triggers something, it’s easier to step away, come back, and adjust the scheduled hours for the day without it being an issue.
Independent Contracting
Independent contractors are self-employed. They work on a contract basis for a variety of clients. They have more control over their work arrangements, setting their rates, choosing projects, and determining their hours. Independent contracting can be helpful for people with trauma disorders because it allows them to choose projects that meet their current needs. They can negotiate deadlines and work arrangements to accommodate their well-being.
Accommodations
As an employee with a disability or impairment, you can request accommodations from your employer to help you perform your job to the fullest. We encourage you to think about accommodations beyond those listed here and to think about what you do on your own time to ground and help yourself. These things may be your accommodations. Do you find that the smell of citrus helps you stay focused and keeps you from spiraling into a triggered headspace? Ask if you can keep an orange-scented candle on your desk at work. Accommodations can be tailored to you; they won’t always be the cookie-cutter ones that are the “classics”.
Be prepared for your employer to ask for documentation of the accommodation. If you have not been professionally diagnosed with a condition for which you are requesting an accommodation, they are legally allowed to deny your request. However, some employers won’t ask for documentation.
Modification of Tasks
These types of accommodations can include many things, including, but not limited to…
- Moving a particular task to a back room so you don’t have to do it in front of so many people or the public.
- Adjusting deadlines.
- Providing additional resources or assistance. This could include adding visual aids, captions, etc.
Access/Allowance of Fidgets
You can request to be allowed access to fidgets while working.
Modified Break Schedules
You may be able to request additional or extended breaks to decompress in a quiet place.
Emotional Support Animals
Some workplaces may allow the presence of emotional support animals.
Other Resources
Mentra: A website designed to support neurodivergent people in the process of getting jobs.
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