Mental Health – More Than Just a Bad Day?
Teens with disabilities may face extra stress. This can include:
- Feeling different from others
- Trouble with communication or sensory overload
- Changes in routines or supports
- Bullying or feeling left out
- Worry about the future after high school
These challenges can affect mental health. Getting support early can make a big difference.
Healthy Ways to Support Mental Health (Teen-Friendly Tips)
Here are some helpful ideas for teens with disabilities
1. Keep a Simple Routine
Daily routines help our brains feel safe. Try to wake up, eat, and go to bed around the same time each day.
2. Use Movement That Feels Good
Movement helps mood. This could be walking, stretching, swimming, wheelchair sports, dancing, or yoga. It does not need to be hard—just regular.
3. Limit Screen Stress
Phones and social media can be helpful, but too much can increase stress. Take breaks from screens, especially before bedtime.
4. Practice Calm Breathing
Slow breathing helps calm big feelings. Try breathing in for 4 seconds and out for 6 seconds. Apps and videos can help guide this.
5. Express Feelings in Different Ways
Not everyone likes to talk. Feelings can be shared by:
- Drawing or coloring
- Music
- Writing or typing
- Using AAC or visual supports
6. Ask for Accommodations
- At school or work, support is okay to ask for. Things like extra time, quiet spaces, or check-ins can reduce stress.
7. Stay Connected
Spending time with safe people helps mental health. This can be friends, family, peer mentors, or support groups—online or in person.
When to Get Extra Help
Get help right away if you or your teen:
- Feels hopeless most days
- Talks about wanting to die or disappear
- Hurts themselves or talks about self-harm
- Has big changes in sleep, eating, or behavior
If someone is in danger, call 911 or a crisis line right away.
Remember
Mental health is part of overall health. Asking for help is a strong and brave choice. Support is available, and you are not alone.
Utah Crisis and Mental Health Resources
Utah Parent Center Healthy Living
Offers a variety of mental health resources for you and your family.
Utah Parent Center Dual Diagnosis Page
Offers a variety of mental health resources for family member developmental disabilities and a mental health disorder.
Call or Text 988 or call 800-273-TALK
Free, private support 24/7. Interpreters available in over 150 languages. Managed by Huntsman Mental Health Institute (HMHI).
Local Utah number: 801-587-3000
833-SPEAKUT (833-773-2588)
Talk with a trained peer support specialist who understands mental health challenges. Free and available statewide.
Free app for students, parents, and educators. Chat with a licensed counselor, submit tips, or call 833-372-3388.
Stabilization & Mobile Response (SAFE-FAM)
1-833-SAFE-FAM
For families with children and youth ages 0–20. Offers phone support, in-home help, and crisis response. Free and family-driven.
801-323-9900
NAMI offers classes, support groups and resources throughout Utah for families, caregivers and individuals living with mental illness.
myStrength – teledoc app support
With the MyStrength app, you’ll find help for stress, anxiety, chronic pain, and more. It’s safe, secure, and personalized – just for you. Track your health, enjoy activities, and become inspired.
CALL-UP: for Utah Medical Professionals
CALL-UP is Utah’s state-wide psychiatric consult service. The no-cost service supports medical professionals meet the mental health treatment and needs of patients across the state of Utah. Available M-F from 9 am-5 pm. Phone: 801-587-3636. Or, the email is: Callup@hsc.utah.edu
The University of Utah, College of Nursing offers a variety of grief support groups throughout the year. Each support group is designed to help you cope with a different kind of loss and grief, including suicide. The groups are eight weeks in length and are facilitated by expert clinicians in the fields of social work, nursing, counseling, and psychology.
To learn about other Utah resources for crisis and suicide prevention:
- Crisis and Suicide Prevention, Utah https://healthcare.utah.edu/uni/programs/crisis‐diversion.php
- The Utah Division of Substance Abuse and Mental Health https://dsamh.utah.gov/
- National Alliance on Mental Illness (NAMI) https://www.namiut.org/
- American Foundation on Suicide Prevention,
- Utah Chapter https://afsp.org/chapter/utah
- For additional resources in the human services and social services area, please call 2‐1‐1 or see https://211utah.org/
