Accept that all feelings are valid
Just like any illness, the news that you’re living with dementia is likely to bring up a whole range of emotions. There is no right or wrong way to feel and while everyone’s different, there are some feelings that are common to many when they hear about their diagnosis. You can read more about them here but know that you’re not alone.
If you are finding it difficult to come to terms with the fact that you’re living with dementia, seek help. Your GP can refer you to talking therapies.
You can also speak to a trained dementia expert at Dementia UK on 0800 888 6678 about your feelings.
Get enough sleep
Sleep issues are common when you’re living with dementia. There are many reasons for this and you can read more here but being sleep deprived affects the way you think and feel. Try to get yourself into a good routine, especially around bedtime.
Things that help include:
Going outside in the morning – natural daylight can help your body clock to understand that daytime is waking time. Sit in the garden or go for a walk around the block before lunch every day
Restricting daytime naps – if you find you need a nap during the day, try to have one either just before or just after lunch. Late afternoon naps can affect your night-time sleep. Limit your naps to 30 to 60 minutes, max.
Limit alcohol, caffeine and sugary food and drink. Eat your main meal at lunchtime. Avoid sugary food later in the day – eat a light supper. Consume all the fluids you need in the daytime – don’t drink copious amounts right before bedtime
Have a relaxing herbal tea or warm milky drink before bed. Make sure your bedroom is dark, comfortable and the right temperature – around 18 to 21°C.
Set a routine
Putting a routine in place will help you on a practical level, but will also make you feel more in control. It will help you to feel more confident and secure and ensure that you have balance in your life with enough time to keep you fit, healthy and happy.
You can read more about the importance of routine but creating a daily and weekly routine now will help you in future. Download our digital routine planner to help you get started.
Eat well (and drink)
You might find that your tastes change and you might even forget to eat at times. But a healthy, well-balanced diet is important and will keep you from being susceptible to other illnesses.
You can find more information about eating well but planning your meals, using technology to help remind you to eat and adding mealtimes to your routine <link to Routine> will all help. You can also use our meal planner here
It’s also easy to forget to drink. This can lead to dehydration and result in:
Headaches
Urinary tract infections e.g. cystitis
Constipation
Try to remember to sip water and avoid sugary or caffeinated drinks, especially close to bedtime. Add drinking reminders to your routine planner and use your phone or other technology to remind you by adding an alarm if needs be. You can also buy drinking bottles that are marked up with timed reminders to let you know when you need to drink.
Socialise with others
Studies show that being with others is great for all of us. But loneliness is not. In fact it’s been proven that living an isolated life can reduce our ability to think, remember and problem solve, even if we don’t have dementia, so it’s important that you build some time into your week to be with other people.
Try:
Having a go at a hobby you used to enjoy – or try something new
Volunteering
An adult education course
An arts and crafts group
Singing in a choir
You can discover what’s going on in your area by using our local events directory
Be active
Moving and being active is fantastic for your overall health and wellbeing. It improves your mood and makes you feel better. If you can combine moving your body with being with other people, so much better. Find an activity or hobby that you love and add it to your weekly routine.
Why not try:
Pilates, tai chi or yoga
Swimming
Dancing
Walking
Running
Bowls
Tennis or table tennis
Cycling
You can read more about the importance of staying active here <Link to Staying active> and you’ll find some great ideas. Even if you just have a dance around your kitchen, walk around the block or do some stretches at home, some movement is better than nothing at all.
Organise your life
While it’s natural to worry about the future, taking action and putting your affairs in order now will put your mind at rest.
Start to think about:
Insurance
Your will
Power of Attorney
Your home
Your belongings
Finances
Your care
Benefits
Ask a trusted loved one for help with this. Take control of your immediate surroundings – look around your home – is it safe and secure? Are there things you can do now to declutter and make it dementia friendly? Check out our guide here <Link to dementia friendly home> for tips on easy fixes and adjustments that will help you.
Treat yourself
Now’s a great time to indulge in some TLC. In fact, a complementary therapy like aromatherapy has been shown to have a positive effect on people living with dementia, according to Dementia UK in small scale studies, aromatherapy has been shown to:
Be calming
Help with sleep issues – and increase the amount of sleep you get
Be a pleasurable experience that can improve mood
Get tips from other people who are living with dementia
Read more about emotions and your diagnosis