Here are four ways to start feeling better following a diagnosis
It’s only natural to experience a whirlwind of emotions following an Alzheimer’s diagnosis, from anger that life isn’t working out the way you’d planned, to sadness that your life is changing, to fear and isolation about the future. You might even be in denial that your Alzheimer’s diagnosis is accurate.
First, take a deep breath. You’re not alone. “Those emotions are all normal,” says Catherine Madison, M.D., a neurologist who specializes in Alzheimer’s in San Francisco. “Each cell in the brain connects to thousands of other cells, and there’s a ripple effect going on throughout your brain. And other cells lost are related to emotion.”
Everyone is different—and everyone’s response to Alzheimer’s is different, too. But there are many ways to cope. Use these four tips to help make the emotional ride following an Alzheimer’s diagnosis a little smoother.
1. Find your tribe. Having family members and friends to rely on for support can greatly help with the emotional ups and downs of Alzheimer’s, says Dr. Madison. Who are the people who have always been there for you? Think about the family members and friends who have supported you through thick and thin. Make a list and reach out. These are the people you want to have gather around you, to listen to your feelings, and to give their feedback.
However, as wonderful as your family and friends are, they might not be able to fully understand what you’re going through. But other people with early Alzheimer’s can. They may be experiencing many of the same emotions that you are and can share their coping tips. A study led by researchers at the University of Exeter found that early-stage dementia patients who took part in one 90-minute support group weekly for eight weeks were better able to cope with their diagnosis.
To find an early-stage support group, check with your local Alzheimer’s Association chapter at https://alz.org/local_resources/find_your_local_chapter. You can also connect with people through ALZConnected message boards at https://www.alzconnected.org.
2. Keep a journal of your emotions. A study from UCLA found that the very act of putting emotions into words can calm down the amygdala portion of our brain (responsible for fear and anger) and activate the region of the brain that soothes your emotions.
Grab a notebook, your smartphone, or even the back of an envelope, and jot down how you’re feeling. It can be short and simple, like a single word paired with a frowning or angry face. But the more you write, the better you can track your emotions and discuss them with your doctor.
3. Get moving. The worst thing you can do when you’re rocked by negative emotions? “Sit and home and watch TV,” says Elizabeth Landsverk, M.D., a geriatric specialist in Burlingame, California. Getting out of the house and moving—especially with others—can not only slow down cognitive decline, but also help you cope with symptoms of depression. One study showed that dementia patients who took part in a moderate exercise program had a boost in their psychological well-being.
4. Listen to music. Feeling anxious, sad, or angry? Turn on the radio or plug into your smartphone and listen to your favorite music. Research shows that listening to songs—and singing along—can help folks with Alzheimer’s relieve stress and lower feelings of anxiety, depression, and agitation.