Self-help Articles

by David Troy Psy.D.

Approximately one-million people in North America are suffering from Parkinson’s disease. Nearly two in ten thousand people over the age of forty are affected by the illness. With surgical interventions and new treatments (such as the protection of areas of the brain and neurological areas vulnerable to Parkinson’s disease, the utilization of medications typically used for other disorders like schizophrenia, the use of occasional pulses to the brain and embryonic cell transplant) there are reasons to be optimistic. However, currently these treatments cannot cure Parkinson’s disease. Therefore, when you have Parkinson’s disease (or any other chronic illness) you are probably struggling with symptoms that can be overwhelming. Therefore the author of this article has created the following "Ten Tips" list to help individuals with Parkinson's disease cope with some of the psychological symptoms of the disease.

1. Take a Walk

When coping with Parkinson's you may be struggling with anxiety, depression, sleep disturbance and restless leg syndrome. Walking can have a number of benefits, including possible reductions in anxiety, depression, and symptoms of restless leg syndrome. Walking improves sleep quality

2. Work on Your Breathing

Relaxation and breathing techniques, like diaphragmatic breathing, can greatly reduce anxiety and depression. Diaphragmatic breathing consists of two parts. First, it creates slow, rhythmic breaths that slow down the breathing process. Second, it changes the way one breathes. It forces you to breath through your stomach and not your chest. This results in more efficient breathing. For further information about diaphragmatic breathing see Thich Nhat Hanh's book called The Miracle of Mindfulness listed below.

3. Focus on "The Now"

Whenever one is coping with a chronic illness, it is common to let one's thoughts run too far ahead (e.g. "What's going to happen to me?" or "What am I going to do?"). Avoid worrying about the future. One never knows will happen a year from now, a week from

now, or even tomorrow. Take things day by day and do not allow yourself to get lost in worry.

4. Use Problem-Focused Coping

Deal with specific problems as they arise. Identify the practical problem that you face when id happens. For example, I am having trouble getting up the stairs or out of bed. Find a solution to that problem at that moment. Generate strategies. Engage in active problem solving. Make lists of options to get through that specific challenge. Do not worry about potential problems that may occur. Worrying can increase anxiety and lead to feeling overwhelmed.

5. Add to Your Social Network

Socialization and support are important for anyone. However, this can be especially important for someone coping with a chronic illness. Joining a support group or volunteering can be great ways to increase your social network. Parkinson’s support groups can be particularly helpful because you’ll feel less alone in dealing with your illness.

6. Avoid Focusing on The Negatives

The problems associated with Parkinson's are many, and serious (e.g. resting tremors, feeling tired, or sadness). Keep focused on the positives. Make a "gratitude" list and read it every day. List all the things for which you are grateful. Can you read? Can you write? Can you walk? Can you toilet yourself? Don't take anything for granted. The more you appreciate what you can do, the better you will feel.

7. Practice Sleeping

About two-thirds of patients suffering from Parkinson’s disease have sleep disturbances. Sleep loss can impair functioning and have significant effects on mood. Actively practicing good sleep "hygiene," such as keeping a regular bed time and waking time, can significantly improve sleep quantity and quality.

8. Go Digital

Frequent urination can cause frustration and interrupt sleep. Get a digital watch or use the clock on your cell phone to set an urination schedule. Proactively urinating can give you more control of your urination during the day and possibly during sleep. It can also reduce daily activity interruptions and possibly reduce sleep disturbances. However, you may want to discuss this with your doctor to make sure it is in your best interest.

9. Talk to Your Doctors

Speak with your physician(s) regularly and inform them about changes in your condition, no matter how embarrassing. Also, ask questions about your medications. Although no one can ever tell you exactly what is going to happen with your body, increased communication with your care providers can improve treatment compliance and possibly treatment outcomes. If you don't like your doctor, get another or find a nurse in that office who understands you makes you feel at ease.

10. Consult With a Mental Health Professional

It can be remarkable how much better you feel if you can find a professional in whom you can confide regularly. Find a therapist who has expertise in health psychology and coping with chronic illness. he or she can offer you support and provide you with plenty of effective strategies to help you with the day-to-day challenges that accompany Parkinson's.

Coping with symptoms of Parkinson’s disease can be difficult, but it can be manageable -- and many people find ways to live successful, happy lives in spite of this disease. If you are struggling, get help. Make sure to speak with you doctors regularly and use the tips above to improve your quality of life.

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Bio: Dr. Troy is a professor of psychology at Kingsborough Community College. His extensive training at Einstein College of Medicine has included rotations at North Shore Hospital, Jacobi Medical Center, the Holliswood Hospital, and the Parnes Clinic.