The Role of Mental Health and Importance of Self-Care for Adults With Intellectual Disabilities

When we think about our health, we often think about physical health — things like nutrition, exercise and keeping up with regular doctor’s visits. But caring for the body is only part of the picture. True wellbeing includes caring for the mind and heart, too.

Mental health and emotional wellness are just as important as physical health, but they’re often overlooked pieces of the puzzle, especially for the Disabled community, whether it be because of stigma, lack of resources or simply the day-to-day demands of life and caregiving. But mental health support isn’t a luxury. It’s a necessary part of caring for the full person.

Self-care is a key component of mental health, but it’s important to remember that it’s not a cure-all and it doesn’t look the same for everyone. That’s even more true for adults with disabilities, who might need more trial and error to discover which self-care routine works best. But the pursuit is certainly worth it for building a toolkit to support emotional regulation and resilience.

In this blog, we’ll talk about why mental health deserves more attention, share inclusive self-care strategies that actually work, and explore how routines and environments can support emotional well-being for adults with disabilities.

Mental Health Deserves More Attention in the Disabled Community

Mental health affects everyone, but for adults with intellectual and developmental disabilities, the risks are often higher and the support harder to come by. In fact, research shows that over half of adults with disabilities experience anxiety or depression, compared to just under 30% of adults without disabilities.

But support doesn’t always follow need.

According to the CDC, many adults with disabilities face barriers to basic healthcare, including mental health services. In 2021:

• 1 in 4 working-age adults with disabilities (ages 45–64) didn’t receive a routine check-up
• 1 in 5 adults ages 18–44 skipped needed care due to cost
• 1 in 3 adults ages 18–44 didn’t have a regular healthcare provider

These challenges are even more pronounced when it comes to mental health. According to the Center for Innovation in Community Services, just 41% of adults with cognitive challenges received mental health services in 2021. For adults with serious mental illness, that number is only 62.9%, and for children ages 8 to 15 with cognitive conditions, just 50.6% received support within the past year.

What’s Causing the Disparity?

Healthy Minds highlighted a national study showing that local IDD agencies and Medicaid staff continue to face major barriers when it comes to mental health support, including a lack of trained professionals and limited access to community-based services. But when mental health goes unaddressed, it can lead to isolation, sleep problems, outbursts or emotional shutdowns. Just like physical health, emotional well-being needs a care plan that meets the person where they are.

When adults with disabilities are emotionally supported through things like stable routines, safe relationships and accessible mental health tools, they’re better equipped to handle life’s ups and downs. And that kind of support should be the rule, not the exception.

Six Accessible Self-Care Practices That Make a Difference

Self-care doesn’t need to be elaborate or expensive. In fact, for adults with intellectual and developmental disabilities, the most effective strategies are often simple things easily embedded into everyday life. The goal isn’t to follow a strict routine, but to find what feels good and doable, and to build from there.

Here are six realistic and inclusive self-care practices that can make a real difference:

Lean on Sensory Tools in High-Stress Moments

Sensory-based tools can help a person relax and feel more in control, especially when emotions are running high. Things like weighted blankets, soft stuffed animals, fidget toys or even a favorite scented lotion can help the body and mind slow down. These tools give the brain something gentle to focus on, which can be especially helpful for someone who gets overwhelmed easily. Caregivers can support by helping create a personalized sensory toolkit that’s easy to grab when needed.

Spend Time in Nature, or Try Gentle Movement

Just a few minutes outside can shift the entire mood of a day. Whether it’s walking around the block, sitting in a sunny spot or gardening, nature has a way of helping us feel more grounded. If going outside is inaccessible in a moment of high stress, gentle movement inside like stretching, chair yoga or dancing to a favorite song can also help release stress and lift your mood. It doesn’t need to be structured or intense. The focus is simply on reconnecting with your body in a way that feels good.

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Try Simple Breathing Exercises or Mindfulness Tools

Mindfulness doesn’t have to look like sitting still in silence. For adults with intellectual disabilities, simple breathing exercises or guided visual stories can be great ways to slow down and self-regulate. A visual timer or a short, soothing video can help lower stress and make it easier to transition between tasks or bounce back after a hard moment.

Build in Quiet Time

Busy days can be draining, especially for people who rely on routines or feel easily overstimulated. Setting aside quiet time during the day can offer a much-needed break. That might mean curling up with a soft blanket, listening to calming music, dimming the lights or just relaxing quietly in a familiar space. Even 10 or 15 minutes can turn the day around.

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Explore Creative Outlets of Self-Expression

Creative outlets are a great way to process emotions and build confidence. Activities like coloring, painting, journaling with prompts, playing music or crafting can offer ways to express what words sometimes can’t. There’s no right or wrong way to do it — what matters is enjoying the experience. For individuals who are non-verbal or less comfortable talking about feelings, creative play can be especially powerful. Caregivers can help by offering options and creating a pressure-free environment to explore.

Spend Time With Others

Spending time with others is a form of self-care, too. That might mean joining a hobby group, going to church, attending a support group or simply having a standing lunch date with a friend or family member. What matters most is that the connection feels safe and positive. Caregivers can help identify the relationships and settings where their loved one feels most at ease and encourage those bonds to grow at a pace that works.Let’s Make Mental Health Part of the Conversation

Mental health is health, and it deserves the same attention and care as any other part of our wellbeing. For adults with intellectual and developmental disabilities, emotional wellness often gets overlooked, but it shouldn’t. With the right support, accessible self-care tools and a community that understands, it’s possible to build a life that feels safe, balanced and fulfilling.

At Coral Reef, we believe mental health matters for everyone. We’re committed to creating a space where adults with disabilities feel seen, supported and empowered — emotionally, physically and socially.

Want to help make that vision a reality? Join our mailing list to stay in the loop about our progress and ways to support it.