Living with Parkinson’s disease comes with its fair share of challenges, physically and mentally. It’s common to experience days where staying positive feels impossible, and that’s completely okay.

It’s important to acknowledge these feelings without judgment, but there are ways to help improve your mood when you’re feeling low.

With that in mind, we’ve compiled a list of strategies for cultivating positivity, even when positivity seems out of reach.

Read on for PCLA’s top tips for maintaining a positive attitude with Parkinson’s.

Parkinson’s & Mental Health

Parkinson’s disease affects more than just movement; it also has a significant impact on mental health.

Research indicates that around 50% of people with Parkinson’s experience some form of depression. This is often due to the neurochemical changes in the brain caused by the loss of dopamine, a neurotransmitter involved in mood regulation.

Beyond physical limitations, the chronic nature of PD can lead to feelings of frustration, helplessness, and isolation, which may exacerbate emotional distress.

The good news is that even though managing mental health with Parkinson’s can be challenging, there are proven methods to break this cycle and foster moments of peace and positivity.

Tips For Boosting Positivity

The mind is a powerful thing! Even on the most awful days, there are effective mental tricks you can employ to manage your emotions and turn things around for the better.

Check out these top 4 tricks for boosting positivity with Parkinson’s.

Meditation

Meditation has been shown to have multiple benefits for mental health, particularly for reducing stress and anxiety.

Studies suggest that meditation can help reduce symptoms of depression, enhance self-awareness, and mitigate negative thought patterns. And the best part is meditation doesn’t require any special equipment or expertise—just a quiet space where you can focus on your breathing and be present in the moment.

Even five to ten minutes a day can help regulate mood, reduce feelings of anxiety or frustration, and promote a positive outlook on life.

You can download several great meditation apps today, including Calm, Headspace, and Insight Timer.

Visualization

Visualization, also known as guided imagery, is a powerful mental exercise that involves imagining yourself in a peaceful, positive setting or achieving a personal goal.

Research suggests this technique can enhance overall well-being and reduce negative thoughts by reprogramming how the brain responds to stress. For people with PD, visualizing themselves accomplishing everyday tasks with ease or recalling happy memories may boost confidence and decrease feelings of hopelessness.

Visualization can be achieved in several ways. Some people incorporate it into their meditation practice, while others keep a visualization journal where they consistently write out hopes, dreams, and goals in the present tense (E.g., “I am capable and face challenges with grace.”).

You can also create a vision board by cutting and pasting photos (from magazines, the internet, or elsewhere) representing where you’d like to be in six months, one year, five years, or however long you wish to project.

Whether you incorporate guided imagery into a meditation practice to foster a sense of calm or practice visualization techniques for goal setting, these are effective and easy ways to promote positivity.

Gratitude List

Focusing on gratitude can shift your perspective and improve mental health.

Studies have shown that writing a gratitude list—identifying what you’re thankful for each day—can increase optimism and decrease symptoms of depression.

By refocusing on the positive elements of daily life, you can accentuate feelings of happiness and optimism, even on days when the symptoms of PD are overwhelming.

Gratitude journaling can be particularly helpful at night, setting a positive tone before sleep. Try starting a journal where you simply list out any number of things you’re grateful for each day. It can be anything big or small—there are no rules!

Cognitive Reframing

Cognitive reframing involves changing how you think about a particular situation. It’s a technique commonly used in cognitive-behavioral therapy (CBT) and helps alter negative thought patterns, making it easier to cope with the emotional challenges of Parkinson’s.

The idea is to identify cognitive distortions—the faulty or biased ways we may conceive of ourselves or our environment—and replace them with more functional and positive thoughts.

For example, when Parkinson’s symptoms are frustrating, instead of thinking, “I can’t do this,” try reframing the situation with, “This is hard, but I can find another way.”

Over time, this can lead to a more resilient mindset and a greater sense of control over the disease.

While cognitive reframing can be a solitary practice, it’s especially helpful with the assistance of a trained professional. To maximize the benefits, consider reaching out to a CBT-trained therapist.

Practicing Positivity

Staying positive with Parkinson’s is a continuous process, and it’s essential to recognize that bad days are a normal part of living with PD.

Know that It’s okay to not feel positive all the time. 

By accepting those moments and incorporating mental health strategies, you can create more opportunities for positivity, even when it feels distant. A compassionate approach to your mental health can make a world of difference in living your absolute best life with Parkinson’s.

If you’re struggling to manage the emotional aspects of PD, talk to your healthcare provider. There are resources available, such as therapy, medication, or PCLA’s support groups, that can help you navigate your journey with Parkinson’s.