Mental Health Goals for People with Disabilities
Many people face challenges with their mental health at some point in their lives. The Centers for Disease Control and Prevention (CDC) reported that an estimated 32.9% of adults with disabilities feel frequent mental distress. These feelings are often associated with poor health behaviors, increased use of health services, mental disorders and feeling limited in everyday life.
Establishing mental health goals can be a great way to ease worries over time. Read on for our team’s recommended goals and how to join support groups for people with disabilities at Paraquad.
The Importance of Mental Health Goals
Goal setting empowers people with disabilities to find direction and purpose in the journey to improve their mental health. Mental wellness is earned over time — by setting goals, you can build up more positive habits or find new things that make you happy.
For example, maybe your goal is to make more friends. Each week, you can take small steps to help you get closer to your goal. One week, you could try going to a local event that interests you. Another week, you could aim to talk to at least one new person each day. No matter how small, mental health goals help you improve your quality of life, relationships and sense of fulfillment.
As a resource for people feeling frequent distress, the Paraquad team banded together to identify a few of the best general goals to pursue and their benefits.
1. Treat Your Body with Kindness.
IHRSA, the Global Health & Fitness Association, reported that out of 1,158 studies examining exercise, 89% found a positive association between physical activity and mental health. Even just a small amount of physical activity may help with depression, general anxiety, stress and more.
Exercise has been known to benefit the brain by releasing feel-good endorphins. Setting mental health goals involving exercise also provides a distraction from your worries. Physical activity each week redirects your energy, breaking you free from the cycle of negative thoughts.
However, people with disabilities may not always be able to use a lot of commercial gym equipment. The Stephen A. Orthwein Center at Paraquad offers fully-accessible gym equipment. Many of our participants have a membership that allows them to exercise throughout the week — and even get assistance from our staff members if needed.
2. Relax Your Mind.
Stress and anxiety can build up without a positive outlet for your feelings. Journaling is a tried-and-true tactic to vent about challenges in your life, especially if there is no one there to talk to in a given moment. Mindful meditation apps such as Headspace and Calm may also be useful tools in learning to regulate complicated emotions.
For people with developmental disabilities, breathing exercises can contribute positively to your mental health goals. Getting extra oxygen helps your brain to calm down and realize that there is no danger. Belly breathing is easy — you can start by lying on your back, closing your eyes and placing your hands on your belly. As you breathe in and out through your nose, the movement of your belly helps you focus on each breath and slow it down.
3. Adopt a New Hobby
The American Psychological Association shared that having too much time on our hands can be detrimental to our mental health. Hobbies give you something to focus your attention on every day. The opportunities for people with a disability are endless— some of our participants reach their mental health goals through hobbies such as:
Music. Playing an instrument can be a great way to distract your body and your mind. Many people learn how to play the piano or the guitar when they have additional time on their hands — there are even hands-free instruments available for people with limited mobility!
Art. Art has been used in therapeutic settings for years due to its ability to calm us down and help us express our emotions. Painting, drawing, sculpting and more are common outlets for creative expression.
Sports. Depending on your ability level, sports can be a fulfilling hobby. Wheelchair teams, Special Olympics events and more can give you an outlet to try a new sport — and meet new people with a similar disability.
Attending a Class. Classes can help you learn new skills, such as cooking. Paraquad offers frequent classes for people with disabilities looking to learn something new.
4. Build Your Support System
The most important thing to remember when struggling with your mental health is that you’re never alone. One of your mental health goals could be taking more time to confide in those around you, such as friends and family. You may be surprised — many people you know may have had the same experience with their mental health.
If you feel you need more support, just know there’s always an opportunity to build your support system through new friends. For those searching for more support in their life, Paraquad offers various support groups for people with disabilities.
Interested in joining us? Contact our team for more information on available support groups at 314-289-4200.
