Building Resilience: Are Adults with Disabilities Facing a Mental Health Crisis?

What’s Really Going On?

“Why does it feel like adults with disabilities are struggling more than ever with their mental health, in particular, the need to build reslience?” It’s a question I hear often, and the truth is, while disabilities bring unique challenges, the mental health crisis many of us face goes far beyond individual circumstances. It’s rooted in a system that often ignores or marginalises those of us living with disabilities. The pressures are immense, and the support is often inadequate.

Is Resilience the Answer?

“Isn’t resilience just another way of saying we need to toughen up?” I understand why it might feel that way. For some, the word resilience can come across as dismissive, suggesting we should simply ‘push through’ adversity. But that’s not what resilience is about. Resilience is about adapting to challenges, finding ways to navigate them, and thriving despite them. It’s not about ignoring struggles—it’s about learning how to face them with confidence and support.

“But can resilience really make a difference when the odds feel stacked against us?” Yes, it can. Resilience isn’t about pretending the challenges don’t exist—it’s about finding the strength, tools, and support to meet them head-on. It’s about knowing that even when systems fail us, we still have the capacity to grow and adapt. And let’s be clear: resilience isn’t something you’re born with. It’s a skill you can learn and develop over time.

Why Are We Facing These Challenges Now?

“Why is life so much harder for disabled adults today?” That’s a great question, and the answer lies in a combination of factors. Financial insecurity, social stigma, and inaccessible healthcare create daily battles for many of us. The COVID-19 pandemic highlighted these struggles, with many disabled people feeling isolated and forgotten. Add to this the persistent fight for inclusion in workplaces and society, and it’s no wonder mental health challenges feel overwhelming.

But here’s something to consider: Are we addressing these challenges in the right way? Too often, the focus is on the individual to “cope better,” rather than on fixing the systemic issues that make life harder in the first place.

5 Key Questions to Build Your Own Resilience

If you’re wondering how to develop resilience, start by asking yourself these five questions. They’re practical and designed to help you reflect and grow.

1. What Have I Overcome Before?
   “I’ve been through so much—does that mean I’m already resilient?” Absolutely. Take a moment to reflect on the challenges you’ve faced and how you overcame them. You might realise you’re stronger than you think.
2. Am I Taking Time to Reflect?
   “How can I understand my emotions better?” Try journaling or practicing mindfulness. Writing down your thoughts and feelings can help you identify patterns and recognise areas where you’ve built resilience—and where you might want to grow further.
3. Can I Reframe My Challenges?
   “Is there another way to look at my struggles?” Yes! Instead of seeing setbacks as failures, try to view them as opportunities to learn and grow. Ask yourself, “What can this teach me?”
4. Who’s in My Corner?
   “What if I feel like I’m doing it all alone?” Building a support network is essential. Whether it’s friends, family, or connecting with others in the disabled community, having people who understand and encourage you can make a huge difference.
5. What Habits Am I Building?
   “How can I take control of my mental health every day?” Small, consistent actions—like mindfulness, regular exercise, or connecting with others—can help build your resilience over time.

The Bigger Picture: Are We Doing Enough?

“Why does it feel like the system is failing us?” Because, too often, it is. True resilience isn’t just about individual grit—it’s about the systems and environments that either support or hinder us. Many of the safety nets that used to exist—community centres, social care funding, accessible mental health services—are no longer there for so many disabled adults. This leaves us to navigate the world alone, often without the resources we need.

Building resilience doesn’t have to be overwhelming. Here are five simple actions you can take to strengthen your ability to adapt and thrive:

1. Start a Gratitude Practice
   Take two minutes each day to write down or think about three things you’re grateful for. They don’t have to be big—perhaps it’s the warmth of your morning tea or a kind word from a friend. Gratitude helps shift focus from what’s going wrong to what’s going right, which is a cornerstone of resilience.
2. Create a “Win List”
   Write down small victories you achieve each day. Did you complete a chore? Make a phone call you’ve been avoiding? Celebrate it! Acknowledging your achievements, no matter how small, builds confidence and reinforces your ability to handle challenges.
3. Practice the “Pause and Breathe” Technique
   When stress hits, pause and take three slow, deep breaths. This simple act calms your nervous system and gives you a moment to respond thoughtfully rather than react emotionally. Over time, this practice can help you manage stress more effectively.
4. Reach Out to One Person Each Week
   Connection is key to resilience, but it can feel daunting when you’re overwhelmed. Commit to reaching out to just one friend, family member, or community member each week—whether it’s a quick chat, text, or coffee catch-up. Building and maintaining social ties strengthens emotional resilience.
5. Set a Micro-Goal
   Choose one small, achievable goal each week. It could be as simple as reading a chapter of a book, organising a drawer, or walking around the block. Achieving even small goals gives you a sense of accomplishment and helps you build momentum.

Moving Forward: What’s the Real Question?

Instead of asking whether adults with disabilities are resilient enough, shouldn’t we be asking: Are we doing enough to help them become resilient?

For those of us navigating life with disabilities, resilience isn’t just about surviving—it’s about reclaiming our narrative, building our networks, and finding ways to turn obstacles into opportunities. Together, we can create a future where resilience isn’t a burden but a shared goal, supported by systems that leave no one behind.

So, what’s stopping us from starting today?

If you found this Post really infesting and were wondering what inspired me to write it, take a look here.