Information to read

Hope and optimism are good for mental and physical health.  A diagnosis of dementia can bring with it uncertainty and even fear. That is all the more reason to  do things that spark joy and make you smile.  

If you do not feel in good spirits it is important to tell someone close to you. Hiding, or trying to cope with difficult feelings on your own can make you feel worse. 

Activities to try

The  Connecting people, connecting support website is a space where people with dementia, families and supporters can explore ways of living well with dementia.  It includes activities, information and useful links.

Talk about your feelings. Do activities you enjoy such as listening to music or reading books. 

Playlist for life is a resource designed specifically for people experiencing dementia.  It helps you to find, store and listen to music that you like and that is personally meaningful to you.  

Pull out some old photos and reminisce about good times.  

Community resources

Talking things through with someone can lift your mood.

Try Alzheimer Scotland 24 hr helpline – 0808 808 3000 - or Silverline Scotland –  0800 4 70 80 90.

More Support

Everyone experiences times when they feel a bit down.

If you have tried some of the activities list and have linked in with some of the community supports but still feel down and struggle to enjoy things, you can contact the local Community Mental Health Team 

You can contact the team directly or ask your GP to make a referral.

This team can offer an assessment and, if needed, short term psychological intervention. 

Information to read

Peace and quiet often help us to feel calm and relaxed. So does being in a comfortable environment.   

It is helpful to have a familiar physical space that you enjoy spending time in, perhaps a favourite chair with photos of loved ones nearby.   

Having a regular daily routine that you are accustomed to and includes things that you enjoy will also help you to feel confident and relaxed. 

Activities to try

Suggestions of things that you can do within your home environment can be found at  Dementia Together: home environment. 

Spending time in nature or even just going outside can boost wellbeing and help you feel more relaxed. You could visit a favourite park or outdoor space that you are familiar with. 

Stress and anxiety are a normal part of life and learning some relaxation or breathing techniques can help you to stay calm in difficult situations. Information and guidance on breathing techniques and relaxation can be found at  Dementia Together: more relaxation. 

Information about meditation and mindfulness can be found at  Let’s look after ourselves, and each other. — Calm Blog.

Community resources

Talking things through with someone can lift your mood.

Try Alzheimer Scotland 24 hr helpline – 0808 808 3000 - or Silverline Scotland –  0800 4 70 80 90.

More support

Everyone experiences times when they feel a bit down.

If you have tried some of the activities list and have linked in with some of the community supports but still feel down and struggle to enjoy things, you can contact the local Community Mental Health Team 

You can contact the team directly or ask your GP to make a referral.

This team can offer an assessment and, if needed, short term psychological intervention. 

Information to read

Feeling able to do the things that you would like to do is important.

Maintaining your physical health and wellbeing will help with this. This includes managing any other conditions you may have, managing your medications and looking after your general health.

Activities to try

Eating and Drinking 

Eating and drinking well can help your body to fight infection and illness, and boosts your overall wellbeing. It will enable you to maintain healthy muscles and bones, helping you to stay mobile, whilst reducing your risk of falls and fractures. 

It is important that you drink plenty of fluids to keep your body hydrated. Being dehydrated can make people feel confused. Try to drink plenty of water and other fluids in addition to any tea and coffee you drink.

Smoking

Consider limiting or stopping smoking. If you are unable to stop, consider changing to vape. Smoking increases the risk of dementia progressing. It has also been known to lead to risk of accidental fires due to unattended cigarettes.  

Alcohol

Too much alcohol can cause confusion and increase your risk of falls. 

If you are diagnosed with dementia, your overall ability to manage alcohol consumption may be reduced. You might be prone to becoming intoxicated at smaller quantities of alcohol. It would be advisable to cut down how much and how often you drink alcohol, as it can make dementia symptoms worsen.

If you have a type of dementia related to alcohol use, it is very important not to drink alcohol because it may make you symptoms worse.

Check with your doctor whether it is all right to drink alcohol.

Do not abruptly stop drinking alcohol but consult with your doctor to get professional help. 

Physical activity  

Keeping physically active is important for everyone. Physical activity is important for maintaining fitness and keeping muscles and joints flexible. There are also benefits for your mental health and it can help you get a better night’s sleep. 

Physical activity includes all forms of activity where you move your body. It includes exercise or sport such as cycling or running. It also includes things like, dance, gardening and even housework. Whatever your starting point, doing a bit more activity will help you feel good.  

Looking after your physical health

Looking after your feet is important to help you stay mobile. 

Get your vision and hearing checks regularly to help you get the best out of life.

Websites 

Allied health professionals have worked with Alzheimer Scotland to provide information about   looking after your physical health and wellbeing.

You could also try the  NHS inform Healthy living site. 

Community resources

Talking things through with someone can lift your mood.

Try Alzheimer Scotland 24 hr helpline – 0808 808 3000 - or Silverline Scotland –  0800 4 70 80 90.

More support

Everyone experiences times when they feel a bit down.

If you have tried some of the activities list and have linked in with some of the community supports but still feel down and struggle to enjoy things, you can contact the local Community Mental Health Team 

You can contact the team directly or ask your GP to make a referral.

This team can offer an assessment and, if needed, short term psychological intervention. 

Information to read

Sleeping well is important and poor sleep patterns have been linked to poor physical and mental health. Most older adults find 7-9 hours of sleep is enough. Common sleep problems include difficulty falling asleep, staying asleep or waking early in the morning.

NHS Inform has information on sleeping well in its insomnia section

If sleeping is a problem for you, you’ll find some helpful tips in the Activities to try tab.

Activities to try

Try to avoid napping during the day, go to bed and get up at the same time each day and avoid having a lie in.   

Being active during the day can help you to be ready for sleep at night. Avoid caffeine, alcohol or cigarettes in the evening.   

Ensure your room is cool and dark and have a relaxing bed time routine that includes reading a book, meditation or having a bath.  

Follow these links for more information and help: 

•  Connecting People, Connecting Support: sleep 
•  NHS inform: five steps to mental wellbeing: mindfulness for mental wellbeing 
•  NHS Inform self-help tips for sleeping well  
•  Mental Health Foundation: mindfulness 

Community resources

Talking things through with someone can lift your mood.

Try Alzheimer Scotland 24 hr helpline – 0808 808 3000 - or Silverline Scotland –  0800 4 70 80 90.

More support

Everyone experiences times when they feel a bit down.

If you have tried some of the activities list and have linked in with some of the community supports but still feel down and struggle to enjoy things, you can contact the local Community Mental Health Team 

You can contact the team directly or ask your GP to make a referral.

This team can offer an assessment and, if needed, short term psychological intervention. 

Information to read

There are many benefits of doing things that you enjoy and find meaningful. 

There are things you can do at home such as cooking, baking, household tasks and gardening.  It is also good to try new things and do activities outside of the home that give you an opportunity to connect with others.  

It is important that you still do things that you enjoy. This can be things you like doing in your own home or in your local community. Research shows that doing things you enjoy will help you adapt and cope with stress. 

Activities to try

It could be helpful to write a list of things you like to do or interest you. 

There is  an  activities checklist from Alzheimer Scotland you can use that could help.

The  Connecting People, Connecting Support website lists activities that people with dementia might find helpful.

Board games, puzzles or crosswords help keep your mind active. Hobbies such as writing, painting, crafts or knitting can bring enjoyment and help you to relax. 

Social connections are important for all of us, try to stay connected with community or faith groups and keep in touch with friends and family.

Community resources

Talking things through with someone can lift your mood.

Try Alzheimer Scotland 24 hr helpline – 0808 808 3000 - or Silverline Scotland –  0800 4 70 80 90.

More support

Everyone experiences times when they feel a bit down.

If you have tried some of the activities list and have linked in with some of the community supports but still feel down and struggle to enjoy things, you can contact the local Community Mental Health Team 

You can contact the team directly or ask your GP to make a referral.

This team can offer an assessment and, if needed, short term psychological intervention.