Tackling Holiday Stress When You Have Parkinson’s

Is it the constant, grating sound of holiday music invading your eardrums at every turn? The pressure to keep your house clean for family and friends -who should know by now no one lives in a pristine museum like environment ALL THE TIME? Ok, we may be joking about the source of holiday stress, but not that holiday stress exists. The causes of holiday stress are as long as your wishlist was when you were a child.

Holiday Stress Can Stem From:

High expectations, financial strain of traveling or buying gifts, family dynamics, disrupted routines, pressure to create perfect experiences, deadlines for gift shopping and preparation, social obligations, and the potential for feelings of loneliness if not surrounded by loved ones. All of these added stressors are in addition to the normal trials and tribulations of daily life……and the fact that you’re a person with Parkinson’s.

So, why is that unique?

Stress can actually worsen Parkinson’s disease (PD) symptoms and may even accelerate the progression of the disease:

Stress can:

Result in motor symptoms like tremors, freezing, and bradykinesia worsening.
Lessen the effectiveness of dopaminergic medications.

People with Parkinson’s are sensitive to stress because their dopamine levels are already low. Dopamine is needed to respond to stressful events, and low levels might not be enough.

Ways to Raise Your Dopamine Levels When You Have Parkinson’s

Movement – Adaptive Exercise ideas include:

Chair or beginner yoga, swimming, and seated aerobics.

Many online resources and in person classes like those offered at Parkinson’s Pointe are great options.

While winter weather and distance can prevent you physically attending a class, remember the following benefits of in person vs. online class:

An instructor can ensure your form is correct, lessening the chance of injury
The social aspect of connecting with others in class
You can ask questions of your instructor
Knowing that your classmates and instructor will wonder where you are if you miss

The important thing is you find movement you enjoy so it is something you’ll stick with over time. Don’t sweat over how much time you spend, even 10-15 minutes a day will have physical and mental health benefits.

Diet –

Eating fewer processed foods and more nutrient dense whole foods will help. If temptation is an issue, use an app like Instacart of King Soopers to order your groceries from your phone or computer and have them delivered to your car or door.

Mental –

Get really comfortable with boundaries and saying no. It is much easier to change a no to a yes than it is to deal with saying yes and changing your mind. Having lower energy levels due to medication wearing off or having interrupted sleep is common with Parkinson’s so letting people know when you’ve reached your limit is doing them, and yourself a service.

Limit screen time. Screen time has been shown to increase the production of the stress hormone cortisol and drain our energy. Save that precious resource for the things that fill you up during the holidays, whether it’s attending your grandchild’s holiday recital or hanging a few ornaments on the Christmas tree.

Find a support system. Maybe it’s keeping up the card game you’ve had for years, or it might mean finding new friends who understand what it means to have a Parkinson’s diagnosis. The best introduction to a local in person support group is Coffee and Connections at East Community Center, 5933 S Fairfield St, Littleton, CO 80120 on 2nd and 4th Wednesday of the month at 10:30 am MST or Virtually the 1st Wednesday of the month at 4:30 pm MST.

Sleep –

Even if you’re able to fall asleep without issues, staying asleep when you have Parkinson’s is a different story altogether.

Tips to Bring on The Zzzzzzzs:

Create a routine: Go to bed and wake up at the same time each day.
Relax: Try to relax for at least an hour before bed. You can try reading, listening to music, or anything else you would do to “unwind”
Avoid electronics: Tuck that phone away, in another room or out of reach if possible.
Make your bedroom comfortable: Make sure your bedroom is dark and quiet, and that your mattress and pillows are comfortable. You can use blackout curtains, blinds, an eye mask, or ear plugs if needed.
Practice breathing exercises: Slow, deep breathing can help you relax.
Try aromatherapy: Lavender oil is a popular choice for helping with sleep.
Hide the clock: Watching the clock can stress you out, so try turning it so you can’t see it from your pillow.

We can’t guarantee your stress levels will automatically lessen when January 2nd rolls around, but you’ll have the knowledge and support you need as someone with Parkinson’s to lessen the amount of holiday stress coming your way this season and all future holidays. Happy Holidays to you and yours and be sure to check our website and Facebook page for any holiday closures or schedule changes.