## Breadcrumb - [Home](/) - [Living with Parkinson's](/living-with-parkinsons) - [New to Parkinson's](/living-with-parkinsons/new-to-parkinsons) ## Breadcrumb - [Home](/) - [Living with Parkinson's](/living-with-parkinsons) - [New to Parkinson's](/living-with-parkinsons/new-to-parkinsons) # 5 Steps to Living Well ## 💡 Quick Summary - Take time to process your Parkinson’s [diagnosis](/understanding-parkinsons/getting-diagnosed "Getting Diagnosed"), set small goals and focus on what matters most. - Seek expert care from neurologists or movement disorders specialists and [build a supportive care team](/living-with-parkinsons/finding-care/building-your-team "Building Your Care Team"). - [Stay active](/living-with-parkinsons/treatment/exercise "Exercise"), maintain healthy habits and connect with others for emotional support. ![Hispanic couple walking in the woods holding hands](/sites/default/files/styles/no_sizing/public/images/5stepstolivingwell.jpg?itok=B4s4Ci1f) ## Living Better with Parkinson's Begins Today Receiving a Parkinson’s disease (PD) diagnosis can feel overwhelming. This life-changing news can leave you unsure of your next step. As you begin processing your emotions, which can be wide-ranging, it’s important to know you are not alone. The Parkinson’s Foundation is here for you at every stage of your journey. We offer the community, [**resources**](/resources-support "Resources & Support") and advice to support you — and your family — as you begin to build a better life with Parkinson’s disease. [**Order your Newly Diagnosed GUIDE for Free**](/resources-support/pd-library/order-publications "Order Publications") ### Welcome Hope For some, a Parkinson’s diagnosis comes as a relief; an explanation for previously unexplained symptoms. Others may be stunned, struggling with what the future may look like. Take time to understand how Parkinson’s can impact you [**physically**](https://www.parkinson.org/understanding-parkinsons/symptoms/movement-symptoms) and how it can impact your [**mood and emotions**](/understanding-parkinsons/non-movement-symptoms "Non-Movement Symptoms"). Taking control of the things you can will minimize stress and improve well-being. ## 5 Steps These five steps, in any order, can help you begin to live well with PD. [**Click here for these 5 steps in Spanish**](/library/espanol/fact-sheets/5-pasos "Recién Diagnosticados: 5 pasos") ## Determine Your Goals As you begin to build your life after a Parkinson’s diagnosis, setting clear personal goals then acting on them can help you live well. Empower yourself by thinking about what is most meaningful to you, then work those activities into your routine. Don’t try to do everything at once. Focus your energy where it best serves you. - ### Start Small Begin by setting a viable, realistic goal. Be specific. Mastering a short-term aspiration can be key to enduring success. One victory can spur the next. Rather than saying: “I’m going to learn more about Parkinson’s,” be precise; instead commit to reading a [**free educational PD book**](https://secure3.convio.net/prkorg/site/Ecommerce?store_id=4003&FOLDER=1171&_ga=2.195840100.998109091.1561035022-702175517.1560875268). - ### Take Doable Steps Outline an action plan based on your goal, then take small, steady moves toward achievement. For example, one of your goals might be to connect with others living with PD. Discover what [**support groups are available in your area**](/your-area "In Your Area") as your first step. Then plan to attend a meeting. - ### Involve Others Connecting with family and friends over your goal can help you stay on-task and inspired. Those trying to become more active, for example, can ask an active friend or relative for encouragement. Maybe you have a child or neighbor who runs twice a week. Ask them to text you whenever they head out, encouraging you to run that day, too. - ### Pinpoint Priorities Ask yourself why you want to accomplish this goal. Understanding how your aim fits into the big picture may keep you motivated. Make sure your target ties into what really matters to you. For example, a goal like the one above, exercising with someone you care about, can also help you begin opening the lines of communication and building a support network, steps that foster [**emotional well-being**](/living-with-parkinsons/emotional-mental-health "Emotional & Mental Health"). - ### Follow Through Concentrate on one goal at a time and set a specific time for when you’d like to complete the goal. For example, if you want to attend an exercise class, make your goal to go to the class scheduled for this month. Or if you’d like to improve your sleep, maybe your goal can be to “unplug” from electronic devices an hour before bedtime for one week. - ### Stay Inspired Change can be hard. Reward yourself when you’ve mastered a challenge. One success can help lead you on to your next achievement, helping you continue doing the things you love and care about most. To find answers to your PD questions, support groups and other resources in your area, contact our Helpline, Monday through Friday from 9 a.m. to 7 p.m. ET at 1-800-4PD-INFO (1-800-473-4636) or [**Helpline@Parkinson.org**](mailto:Helpline@parkinson.org) ## Find a Parkinson's Expert Finding a doctor who is an expert in Parkinson’s disease can help you get the best possible care. Look for a neurologist, a doctor who works with brain and central nervous system conditions such as Parkinson’s. When possible, a movement disorder specialist — a neurologist with additional training to treat people with Parkinson’s at every stage of the disease — can be a key addition to a quality care team. Neurologists with Parkinson’s expertise and movement disorder specialists can often recommend other healthcare professionals who can help treat day-to-day challenges. A holistic, team-based care approach can help you live well with PD. - ### Expert Care Some people with Parkinson’s can find all their care in one place. Academic centers or large healthcare systems, such as Parkinson’s Foundation [**Centers of Excellence**](/living-with-parkinsons/finding-care/global-care-network "Global Care Network"), house movement disorder experts — teams of neurologists, movement disorder specialists, physical and occupational therapists, speech language pathologists, mental health professionals such as social workers and others who keep current in the latest Parkinson’s treatments. People with Parkinson’s who live close to such academic centers may see a movement disorder specialist as their regular PD doctor. The Parkinson’s Foundation recommends that those without a movement disorder program nearby see a neurologist for primary care. Those who have the option should travel to see a movement disorder specialist a few times annually. - ### Team Approach Once you have nearby neurologist or movement disorders specialist to help manage your PD, you may want to begin building an [**a broader healthcare team**](/living-with-parkinsons/finding-care/building-your-team "Building Your Care Team"). When possible, assembling medically diverse experts to work with you in managing your PD symptoms can optimize your well-being. Contact the [**Parkinson’s Foundation Helpline**](/resources-support/helpline "Helpline") at 1-800-4PD-INFO (1-800-473-4636) or [**Helpline@Parkinson.org**](mailto:Helpline@Parkinson.org) to find expert care in your area, answers to your PD questions and nearby resources. Call us Monday through Friday from 9 a.m. to 7 p.m. ET. ## Find Someone to Talk To Connection is vital to living well with Parkinson’s. You are not alone. It is important to find someone you can talk to. Caring for your emotional health is as important as addressing your physical symptoms. A Parkinson’s diagnosis can bring on a flood of emotions, including anger, grief and denial. Successfully navigating those feelings requires support. Be open and honest about your experience with PD. - ### Build Bonds Mood changes can make Parkinson’s symptoms worse. This impacts daily living. While your doctor can recommend the right medical [**treatments**](/living-with-parkinsons/treatment "Treatment"), finding someone to talk to can provide connection, comfort and understanding. A counselor or PD support group can provide opportunities to talk about shared experiences and can prevent isolation. This can relieve stress and build new friendships. Counseling can also provide additional opportunities to process the changes you are experiencing and all the emotions that come along with managing your new diagnosis and Parkinson’s disease. - ### Discover Community Connect with others living with Parkinson's and find a network of support when you join [**PD Conversations**](https://www.pdconversations.org/s/). Ask questions in our discussion groups, including our [**Newly Diagnosed group**](https://www.pdconversations.org/s/topic/0TO3b000000kU5FGAU/newly-diagnosed), and can your feelings, opinion and experience. - ### Get Connected Reading about the [**experiences of other people with Parkinson’s**](/living-with-parkinsons/stories "My PD Story") and learning more about your Parkinson’s diagnosis can help as you begin to process your experience. The PD community also meets in support groups across the U.S. Visit the [**In Your Area**](/your-area "In Your Area") section of Parkinson.org and enter your zip code to discover nearby community organizations and PD-specific exercise classes, such as dance, yoga or non-contact boxing, where you can engage with others in person. - ### Mobilize Change [**Moving Day, A Walk for Parkinson’s**](https://movingdaywalk.org/), offers another opportunity to connect. The Parkinson’s Foundation-hosted event, held in cities across the U.S., unites families, friends and communities in the fight against Parkinson’s disease. Call the free Parkinson's Foundation Helpline 1-800-4PD-INFO (1-800-473-4636) or email [**Helpline@Parkinson.org**](mailto:Helpline@Parkinson.org) to find PD support groups or expert care in your area. Connect with a Helpline specialist who can assist you in English or Spanish, Monday through Friday from 9 a.m. to 7 p.m. EST. ## Create Healthy Habits A healthy diet and ample self-care are key to living well with Parkinson’s. Good nutrition can improve medication delivery and plenty of rest improves mood. - ### Nutrition Small changes can make a big difference. Try to make one dietary change at a time. [**The right foods**](/living-with-parkinsons/management/diet-nutrition "Diet & Nutrition") can improve your energy, keep your bones strong, fight [**constipation**](/understanding-parkinsons/non-movement-symptoms/constipation "Constipation & Nausea") and help maintain your health. There is no precise diet for Parkinson’s. But good nutrition goes a long way. Most people living with Parkinson’s should eat a variety of vegetables, fruits, whole grains, milk and dairy products and protein-rich foods, such as meat and beans. Fats from nuts, olive oil, fish and eggs are also beneficial. [**Planning healthy meals**](/living-with-parkinsons/management/activities-daily-living/eating "Mealtime & Dining Out ") in advance can simplify daily living. - ### Sleep Restful [**sleep**](https://www.parkinson.org/understanding-parkinsons/symptoms/non-movement-symptoms/sleep-disorders) is especially important for people with Parkinson’s. Getting enough sleep is key to managing mood, health and PD symptoms. [**Create a sleep strategy**](/library/podcast/46 "Episode 46: Addressing Sleep Discomfort with Parkinson's") that includes a regular sleep schedule and bedtime routine to ensure adequate rest. A dark, cool, quiet and electronic screen-free sleeping environment will also maximize rest. PD medications and symptoms can [**disrupt sleep**](/library/podcast/46 "Episode 46: Addressing Sleep Discomfort with Parkinson's"). Your doctor can help with strategies to mitigate Parkinson’s-related sleep problems. - ### Emotional & Mental Health Just as the right diet and medications are key to living well with Parkinson’s, maintaining emotional health is essential to your physical health. PD symptoms and treatments can affect your mood. Learn more about managing emotional health throughout your PD journey with these articles: - [Getting Support](/living-with-parkinsons/emotional-mental-health/support "Getting Support") - [Dealing with Relationship Changes](/living-with-parkinsons/emotional-mental-health/relationship-changes "Dealing with Relationship Changes") - [Impulsivity](/living-with-parkinsons/emotional-mental-health/impulse-control "Impulse Control") - [Depression & Mood](/living-with-parkinsons/emotional-mental-health/depression-mood "Depression & Mood") Always talk to your doctor first about any PD-related concerns. You can also contact our Helpline at 1-800-4PD-INFO (1-800-473-4636) or [**Helpline@Parkinson.org**](mailto:Helpline@Parkinson.org) with PD-related questions. ## Be Active Mounting evidence shows that exercise is essential to managing Parkinson’s disease. Creating a fitness routine soon after your diagnosis is key to living well. Regular physical activity can improve many PD symptoms and also offer a neuroprotective effect. - ### Research on Exercise Research shows [**exercise helps people with Parkinson’s**](/library/fact-sheets/exercise "Exercise and PD") improve or better manage: - Depression and anxiety - Coordination - Gait and balance - Flexibility and posture - Motor coordination - Working memory and decision making - Attention and concentration - Quality of sleep - ### Do What You Love An [**exercise**](/living-with-parkinsons/treatment/exercise "Exercise") program should be enjoyable. It should also include [**stretching, aerobic and strength activities**](/library/books/fitness-counts "Fitness Counts: A Body Guide to Parkinson’s Disease"). The [**Parkinson’s Outcomes Project**](/espanol/investigacion/parkinsons-outcomes-project "Proyecto de Resultados del Parkinson"), the largest-ever clinical study of Parkinson’s disease with more than 13,000 participants, showed increasing physical activity to at least 2.5 hours a week can slow decline in quality of life. Experts recommend exercising consistently, frequently and with intensity for people with young-onset or those in the early stages of PD, to reap the greatest [**benefits**](/library/podcast/3 "Episode 3: The Benefits of Exercise for People with Parkinson's"). **Talk with your doctor and a physical therapist before making big changes to your exercise routine to confirm your chosen exercises are safe for you.** - ### Join a Group Seek out a local PD-specific exercise class, such as yoga, dance or non-contact boxing. These classes offer community along with activity. To find nearby exercise classes visit [In Your Area](/your-area "In Your Area"). - ### Explore Community The Parkinson’s Foundation is built on community. As you learn more about Parkinson’s disease and work towards building a network of support, visit [**Parkinson.org/InYourArea**](/your-area "In Your Area") to find local resources and connect with others living with PD. Looking for online events? [**PD Health @ Home**](/resources-support/online-education/pdhealth "PD Health @ Home") allows you to access at-home resources through live, weekly online events designed for you. For answers to your Parkinson’s questions and help finding local referrals, wellness classes and support groups contact the Parkinson's Foundation Helpline 1-800-4PD-INFO (1-800-473-4636) or [**Helpline@Parkinson.org**](mailto:Helpline@parkinson.org). ## Related Materials Fact Sheets ### [ 5 Steps to Live Better Today with Parkinson’s Disease ](/library/fact-sheets/5-steps) [Read Now](/library/fact-sheets/5-steps) Videos & Webinars ### [ Expert Briefing: Mental Health and PD ](/library/videos/mental-health) [Watch Now](/library/videos/mental-health) Fact Sheets ### [ Parkinson's Exercise Recommendations ](/library/fact-sheets/exercise-recommendations) [Read Now](/library/fact-sheets/exercise-recommendations) ## Related Blog Posts ![Couple sitting on a dock looking out on to the water](/sites/default/files/styles/500x360/public/images/livingyourbestlife-blog.jpg?h=9d96f97f&itok=PYzdCE1o) Tips for Daily Living ### [ Newly Diagnosed: Living Your Best Life with Parkinson’s ](/blog/research/newly-diagnosed) READ NOW ![Asian couple being supportive](/sites/default/files/styles/500x360/public/images/mentalhealthtips-conditionmoodsleep-blog.png?h=f0ffb5c0&itok=GxNXmMGr) Tips for Daily Living ### [ Mental Health Tips for Cognition, Mood and Sleep ](/blog/tips/mental-health-tips) READ NOW ![Couple biking outside](/sites/default/files/styles/500x360/public/images/stayactive-bloghero.png?h=ed9ce7df&itok=11byTp8D) Tips for Daily Living ### [ Staying Active: Hobbies and Leisure Pursuits ](/blog/tips/hobbies-leisure) READ NOW ### Connect with Others Explore our PD Conversations discussion groups to find answers or talk to others going through similar experiences. [Join Now](https://www.pdconversations.org/) ### Join the PD GENEration Today PD GENEration is an initiative that offers genetic testing and genetic counseling at no cost for people with Parkinson’s disease. [ENROLL NOW](/advancing-research/our-research/pdgeneration) - Share on Facebook - Share on X - Share on LinkedIn