Mental Health & Wellness Tips

There is no magical tool for good mental health and wellness, but there are things you can try in your life that can help have better mental and physical health and wellness. Different people have different needs, so try lots of things until you find what works best for you or your loved one. Changes to lifestyle can contribute positively to mental health and wellness, and there are great resources created specifically for the mental health and wellness in individuals with Down syndrome. This site covers some of the many resources and tips offered by others, so look below for those resources as well as links to resources created by others.

Healthy Diet

Many people with Down syndrome have unique metabolism which means their body does not use calories the same way as others. Eating too much food or food without good nutrition can make people feel sick or slowed down. Eating food with good nutrition in good portions helps to provide energy, and feeling well helps people to face the day and even sleep better at night. There are not good or bad foods, but there are foods that help our bodies and minds do more things and feel better.

Tricks like "eating the rainbow" or having a food pyramid helps us to make sure we are eating nutritious foods and healthy amounts of foods. Sometimes healthy eating may mean having a sweet treat if that is what will help us feel our best, and having independence in their diets and in the kitchen helps give individuals with Down syndrome feel more control over their lives.

Movement and Exercise

Adding exercise to your daily life can feel scary and overwhelming, but there are lots of ways to get your body moving that are fun, especially when done with friends or loved ones. Going on walks, dancing, and playing sports with friends are a great way to spend time with others, and spending time with our favorite people helps us to have good mental health and wellness. Additionally, exercise helps our bodies to release certain hormones that make our bodies and brains feel good.

Calming Activities

Everyone has different activities that help their brain and body to feel calm and happy. You may have to try lots of different activities to find what works for you, and sometimes it may change from one day to the next. Some calming activities you can try include:

Taking a Walk
Listening to Your Favorite Music
Talking to Family or Friends
Having a Nap
Doing Some Yoga or Stretching
Deep Breathing (Box Breathing or Rainbow Breathing

Hugging a Pet or Stuffed Animal
Drawing
Playing with Slime or Fidget Toys
Doing a Puzzle or Puzzle Book
Giving Yourself a Big Hug
Blowing Some Bubbles
Reading a Book

Mental Health and Wellness Book

Dr. Dennis McGuire and Dr. Brian Chicoine wrote a book that now has a second edition called Mental Wellness in Adults with Down Syndrome. This book covers a variety of mental health and wellness topics covered throughout this website and more specifically from professionals with extensive experience with individuals with Down syndrome. The chapters are clearly split between topics, allowing for you to read all of them or search particularly for your topic of concern.

mental health and wellness in adults with Down syndrome

Click here to access a free online PDF of the book

Mental Health and Wellness Resources

Mental health and wellness is a wide ranging topic for everyone, and resources come in all shapes and sizes. Although some resources can help many people, having resources specifically for individuals with Down syndrome helps to ensure that the unique mental health and wellness experiences and needs of the population are being addressed. Follow the link above for a list of resources created for individuals with Down syndrome or IDD.

1. Chicoine, B., (Adult Down Syndrome Center). (2021a). Addressing common health conditions in adults with Down syndrome [webinar]. https://www.youtube.com/watch?v=XFHxiWm4Rus

2. Chicoine, B. & Frank, K. (Adult Down Syndrome Center). (2021). Mental health causes for behavior change during pandemic [webinar]. https://adscresources.advocatehealth.com/mental-health-causes-for-behavior-change-during-a-pandemic-webinar-recording-3282021/

3. Frizzell, S., & Vellody, K., (Expert and Host). (2022). Healthy lifestyle choices around food and exercise [audio podcast episode]. In Down Syndrome Center Podcast. https://downsyndromecenter.libsyn.com/

4. Gordon, D., Merzbach, V., Mahncke, H., LaChance, L., (Canadian Down Syndrome). (2024). Impact of prescribed exercise on the physical and cognitive health of adults with Down syndrome: The mind sets study [webinar].https://www.youtube.com/watch?v=9ioNSU6Ukm4

5. McGuire, D. E., & Chicoine, B. (2021). Mental wellness in adults with Down Syndrome: A guide to emotional and behavioral strengths and challenges (2nd ed.). Woodbine House.

6. Quaife, S., & Vellody, K., (Expert and Host). (2022). The importance of exercise in Down syndrome [audio podcast episode]. In Down Syndrome Center Podcast. https://downsyndromecenter.libsyn.com/