Navigating the workplace with a disability — my 7 top tips

Entering the big bad world of work and feeling a sense of independence can be daunting but also very liberating. Being able to provide for yourself is what we crave in life, and one of the only wishes parents have for their child is to be independent in this world — financially independent and accepted in society, regardless of their disability. Navigating the workplace can be difficult for us all, but it can be even trickier if you have a disability or long-term health condition which affects how we work, learn or communicate. Feeling heard, understood and valued in a workplace is crucial; when you do not have a work environment that accommodates your needs or allows you to thrive, it can feel very isolating, frustrating and demotivating.

I remember my first experience of going for an interview — I felt nervous and excited, with many thoughts going through my head: 'Have I researched the company enough?', 'Do I know enough about the role?', 'Do I have enough examples for the competency questions?' — and then: 'Will they discriminate against me because of the way I look?', 'What would they think if I ask for the reasonable adjustments I need for my interview?', 'Will they provide me with flexible working arrangements?', 'Should I ask how inclusive they are for people with disabilities — what support do they offer?'

I was even more nervous asking for the reasonable adjustments I needed — an ergonomic chair, extra time for assessments, a laptop if there was a written exercise. Even though I am confident and good at articulating my needs, my fear was how the recruiter or organisation would respond: 'What if they reject me because of my disability?', 'How will they support me with my needs?'

What I learnt was that although my worries and fears were valid, many companies — at least the ones I have worked for — are diverse and inclusive in supporting their employees with disabilities or long-term health conditions. There are a number of support systems available that help people with disabilities navigate the workplace:

• Occupational Health Service
• Workplace adjustments
• Employee Resource Groups / Networks
• Health & Wellbeing Champions
• Peer mentoring schemes
• Diverse reverse mentoring
• Inclusion & Diversity Champions
• Partnerships with external organisations focused on helping companies become disability confident

In recent years there has been much more emphasis on how companies can become more diverse and inclusive in supporting their employees to bring their whole selves to work. It is in a company's best interest to have a diverse pool of talented employees at all levels. The unique skills and perspectives that people of diverse backgrounds bring are invaluable — helping the company add value to customers and consumers, and giving all of us the chance to learn from each other.

Over the past five years in my career I have not always felt included in the workplace. I have had to prove to others that I have a disability because it is invisible; other times I have had to make aspects of it visible and still have people question me. I need to take frequent breaks so I don't get too stiff sitting in one position for more than 30 minutes. I wear trainers because my orthopaedic insoles need to fit inside them — they give me the stability and balance I need. When my back and ankles are weak, I wear my ankle splints and back brace.

Having to constantly listen to remarks like 'Oh, how come you get to wear trainers?', 'Why are you so special?', 'Hasn't anyone told you off yet?' — and having to prove that I get regular chest infections during winter due to my dysarthria and weak immune system — has been exhausting, and at times has impacted my mental health.

My 7 top tips for navigating the workplace

• Be courageous and speak your needs — share what you require to do your job fairly and comfortably, whether that's reasonable adjustments in an interview (ergonomic chair, extra time, a scribe, an interpreter) or in your day-to-day role.
• Get in contact with Occupational Health — useful if you are not sure what adjustments you need. They will support you and help inform your line manager.
• Have an open conversation with your line manager — share what you feel comfortable sharing about your disability and what you need to work effectively.
• Join an Employee Resource Group or Network — voluntary-led networks on topics like LGBTQ+, EMBRACE, Disability, Women in Leadership. A safe place to share your voice and connect with like-minded people.
• Be curious and ask questions — learn about the people around you and attend events on diversity topics. Don't let fear of asking the 'wrong' question stop you; genuine curiosity is what normalises the conversation.
• Seek support for yourself — learn about your condition and how it affects you, and don't be too hard on yourself. Explore support such as Employee Assistance Programmes and mental health counselling.
• Embrace and celebrate your uniqueness and own your disability — you have a different way of doing things and perspectives others may not understand. Use it to educate. Be the change you want to see in this world!

I hope sharing my tips and insights is useful. Remember: your disability is your strength, and sharing your voice and speaking your needs is what will make you — and others — feel like they can bring their whole selves to work.