Self Care Ideas for Caregivers and Adults With IDDs

Caring for yourself is not a luxury — it’s essential. That’s especially true for adults with intellectual or developmental disabilities (IDDs) and the caregivers who support them. From managing stress to building independence, self care plays a critical role in promoting mental and emotional well-being for both groups.

Below, we share practical self care ideas tailored specifically to adults with IDDs and to the parents and caregivers who love and support them.

Self Care for Adults With IDDs

Individuals with IDDs are at high risk of developing mental health disorders and often face substantial barriers to receiving the care they need. Although not a replacement for professional mental health services, activities that relieve stress and promote emotional health can help adults with IDDs protect their overall wellness in vital ways.

Prioritize Mental Wellness

Maintaining mental health is just as important as physical health. Self care for mental wellness can include mindfulness or sensory activities, journaling, breathing exercises, or simply spending quiet time outdoors. Listening to music, doing crafts, or engaging in spiritual practices can also promote calm and focus.

Build a Routine That Supports Wellness

Having a consistent daily routine provides structure and a sense of security. Adults with IDDs often thrive when their days include predictable times for meals, activities, and rest. Practicing independence in daily tasks, such as brushing teeth, choosing clothes, or preparing simple meals, builds confidence and autonomy.

Move Your Body and Stay Active

Exercise can improve mood, reduce anxiety, and support physical health. Gentle, fun physical wellness activities such as dancing, stretching, or walking with a friend or caregiver are great places to start. The goal is not perfection; it’s feeling good and getting the body moving.

Explore Self-Determination Activities

Self-determination for individuals with disabilities can be a powerful way to strengthen mental health. Activities that support this — such as setting goals, making choices, and solving problems — can significantly enhance quality of life. These activities help adults with IDDs take more ownership of their decisions and life direction.

Some ideas include:

• Choosing what to cook for dinner once a week

• Setting a goal for physical activity or social connection

• Learning to use visual schedules or timers independently

Create a Support Network

Having meaningful social relationships can reduce feelings of loneliness and build self-esteem. Adults with IDDs can benefit from connecting with:

• Peer support groups

• Day programs or recreation centers

• Faith-based or community service groups

When in-person interaction isn’t possible, video chatting, texting, or sharing voice memos can help maintain friendships.

Self Care for Caregivers and Parents of Adults with IDDs

Caregivers often focus so much on the needs of their loved ones that their own well-being is neglected. But consistent self care for family caregivers is critical for avoiding burnout and staying physically and emotionally strong.

Practice All 5 Types of Self Care

You can benefit from these five categories of caregiver self care:

• Physical. Rest, nutrition, and movement

• Emotional. Processing feelings through journaling or talking to someone you trust

• Mental. Learning something new or reading

• Spiritual. Meditating, praying, or spending time in nature

• Social. Connecting with people who understand your journey

Use Small Breaks for Self Care Activities

You don’t always need hours to recharge; sometimes five to 10 minutes can make a difference. Try small self care activities such as:

• Drinking your coffee slowly

• Taking deep breaths between tasks

• Watching a funny video

• Writing three things you’re grateful for

• Stretching

• Spending five minutes in sunlight

Ask for Help When You Need It

No caregiver can do it all alone. Whether it's asking a friend to help with errands or exploring respite care options through a nonprofit or community organization, reaching out is a sign of strength, not weakness.

Let Go of Guilt

Many caregivers feel guilty about taking time for themselves. But self care isn’t selfish — it’s what allows you to show up as your best self for your loved one. You deserve to feel balanced and supported too.

Recognize the Signs of Caregiver Burnout

Common signs of caregiver burnout include exhaustion, irritability, trouble sleeping, and feelings of hopelessness. Acknowledging these warning signs early can prevent long-term mental and physical health consequences.

Join a Support Group or Talk to a Professional

Caregiving can be isolating, but connecting with others who understand your experience can be incredibly healing. Joining a caregiver support group or talking to a counselor can help you process your emotions, gain new perspectives, and feel less alone.

Self care is not a one-size-fits-all formula. Whether you’re an adult with an IDD or a caregiver, the goal is to discover small, meaningful ways to care for your body, mind, and spirit. Every small step matters, and no one should have to walk the path of wellness alone.

Protect Your Mental Health Better With Progressive Lifestyles

Progressive Lifestyles, Inc. is a 501(c)(3) nonprofit corporation based in Waterford, Michigan, and we have been in operation since 1983. Our mission is to provide supportive and caring residential opportunities for individuals with IDDs throughout Oakland County.

We support small, licensed adult foster care homes and private residences with community living supports, home help services, and private-duty nurses.

A primary focus of our organization is to interact with the individuals we support through the “Culture of Gentleness” model. We seek to create a positive environment to help them feel safe and valued by maximizing praise, limiting demands, maintaining consistent structure, and reducing stress during transitions. Contact us to learn more, and consider donating today!