Internalized ableism refers to when a disabled person absorbs and adopts negative societal messages about disability. These beliefs can affect how a person thinks, feels, and behaves.

People can absorb these beliefs without realizing, even if they don’t intend to. Internalized ableism can also affect how someone adjusts to a new disability.

This article explores what internalized ableism is, where it comes from, how it might show up, and what you can do to begin healing. We’ll also look at how communities and institutions can help shift the narrative around disability.

Internalized ableism happens when a person with a disability starts to believe the negative messages that society communicates about disability.

This might include beliefs such as:

  • “I’m a burden on society and my family.”
  • “I’d be better if I could just be ‘normal.’”
  • “I don’t deserve the same opportunities as others.”

These beliefs can develop involuntarily over time, especially when a person consistently encounters discrimination, inaccessibility, or cultural narratives that frame disability as something to “overcome” or “fix.”

Internalized ableism doesn’t mean someone has done something wrong — it’s often a response to long-standing social stigma. But recognizing and unlearning these beliefs can be a key part of nurturing self-worth and advocating for change.

Internalized ableism isn’t innate — it comes from broader societal and personal experiences.

Cultural and societal messages

Some of the contributors to internalized ableism include:

  • Media portrayals: Stories often cast disabled people as objects of pity rather than as complex individuals. This can make people view disability in a negative way. Similarly, some media portrayals represent disabled people as inspirations for “overcoming” their disability, which can also set unrealistic expectations.
  • Norms and values: Cultures that emphasize productivity and individualism may look down on those who don’t fit those ideals or who need help from others. Narrow beauty standards may also play a role, excluding disabled people from definitions of beauty.
  • Lack of representation: When disabled voices aren’t included in leadership, education, or storytelling, it reinforces the idea that disability is incompatible with success.
  • Inaccessible environments: Spaces designed without accessibility in mind can make disabled people feel that they weren’t considered or don’t matter.

Personal and interpersonal experiences

Internalized ableism can also develop from:

  • negative interactions with medical professionals who focus on deficits rather than strengths
  • bullying or exclusion in school or social settings
  • microaggressions, or small acts of discrimination, such as people saying “you don’t look disabled”
  • overprotection from family or caregivers, which can limit autonomy or hinder self-confidence
  • limited access to affirming disability communities or role models

Internalized ableism can show up in many ways — some subtle, some more apparent.

A person with internalized ableism might:

  • avoid asking for accommodations, even when they need them
  • apologize frequently for their access needs
  • compare themselves unfavorably to nondisabled people
  • feel shame about using mobility aids, assistive tech, or other supports
  • try to hide their disability to “pass” as nondisabled
  • dismiss their own pain or experiences as “not that bad”

These patterns can influence life decisions, from avoiding school or work opportunities to staying in relationships where their needs aren’t respected.

While there isn’t enough research on internalized ableism, the available studies suggest it can affect both mental and physical health.

A small 2022 study of young disabled people found that internalized ableism resulted in shame, and consistent worries about being unlovable or not belonging. There was also a link with negative self-image.

Additionally, a small 2025 study of Deaf people found that those with higher levels of internalized ableism were more likely to have depression and anxiety.

Some 2025 research involving disabled trans and nonbinary people found that internalized ableism directly increased suicidal ideation.

Stress from any source can also worsen physical symptoms or increase the difficulty of managing many conditions. People who avoid healthcare settings due to negative past experiences may also not receive the care they need.

Healing from internalized ableism involves affirming your inherent worth and unlearning unhelpful beliefs.

Healing looks different for everyone. It’s OK to take it one step at a time. Here are some steps that may help:

  • Connect with disability communities: Finding others who understand your experiences may be helpful. Peer support, online communities, or advocacy groups can help you feel seen and heard.
  • Learn about disability pride: Books, podcasts, and social media by disabled activists can offer empowering perspectives on disability and challenge stereotypes.
  • Challenge negative thoughts: When a negative or self-critical belief arises, ask: “Would I say this to a friend?” If not, think about what you would say to a friend.
  • Practice self-compassion: You’re allowed to take up space, ask for help, and exist exactly as you are. Practice self-compassion, especially when you’re being hard on yourself.
  • Seek affirming care: A therapist with disability knowledge or a lived experience-informed approach can support you in unpacking internalized ableism and coping with its effects.

While personal healing is important, it’s also essential to address the societal roots of ableism.

Here’s how change could happen on a larger scale:

  • Education: Teaching disability history in schools can challenge stereotypes from an early age.
  • Media representation: Increasing authentic, diverse portrayals of disability helps normalize different ways of moving through the world.
  • Inclusive policies: From workplace accommodations to accessible public spaces, inclusive practices support everyone’s participation.
  • Allyship: Nondisabled people can listen to, learn from, and advocate alongside disabled communities to challenge ableism at every level.

If you’d like to help reduce ableism, working on your own biases can be a great start. You can also support the efforts of disability justice organizations.

Internalized ableism can shape how you see yourself, but it isn’t your fault. It stems from a culture that often excludes, devalues, or misunderstands disability. By exploring its roots and effects — and by connecting with others who challenge it — you can begin to rewrite the narrative. Your identity, your needs, and your existence are valid.