The memory

handbook
A practical guide
to living with
memory problems
 1

About this handbook

Memory loss can be frustrating and difficult to cope
with. However, there are ways of managing the problems
you’re facing. This handbook is written for people with
mild memory problems. It should give you some ideas
and practical strategies to help with living well.

Many of the ideas in this booklet are suggestions

from people who have problems with their memory.
Everyone has their own way of coping, and what
works for one person does not always work for another.
Use the suggestions in this booklet to find what works
for you. You might want to discuss some of the
suggestions with friends and family.

If you have memory loss, you might also be having

problems with things like organising, thinking clearly,
concentrating, communicating or seeing things properly.
Your symptoms may have resulted in a recent diagnosis
of mild cognitive impairment (MCI), dementia or another
condition such as depression, or functional cognitive
disorder. You may not have a diagnosis at all, but might
still be looking for ways to deal with memory problems.

If you would like to talk to someone about memory

problems, see your GP or contact Alzheimer’s Society.

For information, advice and support, call us on

0333 150 3456. To find out what support is available in
your area, go to alzheimers.org.uk/dementiadirectory

You will find lots of other information about dementia on

the Society’s website at alzheimers.org.uk
 3

Contents
Understanding your memory 4

Coping with memory problems 12

Memory aids and tools 20

Memory strategies 38

Staying healthy 48

Services and support 60

Dementia support from
Alzheimer’s Society 68
Other useful organisations 70
 4 The memory handbook

Understanding
your memory
This section looks at the different types
of memory, how we use our senses and
how memory works.
Call our Dementia Support Line on 0333 150 3456
6 The memory handbook

Types of memory
Memory is a very complex thing – there are several
different types. You use these different types of
memory when you do different things. It can help
to know a little about them.

Working memory

You use this to store information for short periods.

For example, working memory is needed to
remember the numbers when you do a sum in
your head.

If you have problems with your working memory

you may take longer to figure something out.
For example, you might need more time to pay
at the supermarket till.

Losing focus
Memory loss can appear worse if you have problems
with attention. If you are not able to focus on a task
you may not be able to keep information in your
mind. You may seem to forget, but you actually have
lost focus.

For more information visit alzheimers.org.uk

 Understanding your memory 7

Episodic memory

This is needed to recall past events – recent or

distant. You use episodic memory when you
remember personal experiences, such as what
you had for lunch or when you attended a family
gathering. These memories often include recalling
emotions or feelings. Experiences that cause strong
positive or negative feelings are easier to recall many
years later.

If you are struggling to recall recent memories

such as where you parked the car, you may have a
problem with your episodic memory.

Semantic memory

You use this to remember the meanings of words or

remember facts. You also use it to remember familiar
faces or objects. This knowledge is not directly tied
to any personal experience – for example, you may
just ‘know’ a plate is for holding food or that a phone
is used to talk to people far away.

If you have a problem with your semantic memory

you may have difficulty finding the right words when
you are talking to someone.

Call our Dementia Support Line on 0333 150 3456

8 The memory handbook

Prospective memory
You use this to remember appointments, dates or
events that are due to happen in the future.

If you have a problem with your prospective memory

you may forget to do something at a particular time.
Or you may forget that you had planned something,
such as visiting a friend.

Using your senses

Your memory takes in information provided by your

senses. Our five senses are:

Sight Smell Taste Touch Hearing

You can recall information stored in your memory

with or without the help of prompts from your senses.
However, a prompt can often help.

For more information visit alzheimers.org.uk

 Understanding your memory 9

Examples of prompts

A photograph of someone can prompt

the memory of a forgotten name or
evoke an emotion (sight).

A particular perfume can prompt the

memory of someone special to you
(smell).

The taste of a dish can prompt the

memory of when you first ate it
(taste).

The feeling of sand under your toes

may evoke memories of a childhood
holiday (touch).

A piece of music may bring back

memories of when you first met someone
special to you (hearing).

Call our Dementia Support Line on 0333 150 3456

 Understanding your memory 11

Types of memory
When you ‘record’ memory and then recall it, your
mind goes through this process:

Receiving – You get a piece of information that is

received through your five senses.

Encoding – Your brain converts this information into

a form that can be stored. It is held in your short-term
memory first.

Storing – You transfer some of the information from

short-term memory into the storage of long-term
memory. This can take anything from a few seconds to
many months and can be helped by repeating it over
and over again in your mind (known as ‘rehearsal’).

Retrieving – You recall the information stored in your

long-term memory.

Memory problems can be caused by something

going wrong at any of these stages. The way
information is stored and retrieved can be very
specific to the individual. It often depends on how
important the information is to you, or if there is a
strong emotion tied to the memory.

Try tackling memory problems even if you sometimes

find it difficult. There are ways to help improve
your memory and you may already use your own
techniques for remembering things.

Call our Dementia Support Line on 0333 150 3456

12 The memory handbook

Coping with
memory
problems
This section helps you to understand
your difficulties with memory and looks
at how you might feel about them. It also
has suggestions for how to live well with
memory problems.
14 The memory handbook

Types of memory
problems
Memory problems vary from person to person.
What you consider to be a problem depends partly
on what you need or expect to be able to do.

Some very common memory problems include:

forgetting people’s names
struggling to remember day-to-day events
or experiences
misplacing items (such as keys or glasses)
around the house
getting lost in a familiar place or on a familiar
journey
finding it hard to start or follow conversations
forgetting appointments or important dates
(such as birthdays)
struggling with the steps in a recipe.

Try to live one day at a time and not worry

what tomorrow will bring.
Person living with mild cognitive
impairment (MCI)

For more information visit alzheimers.org.uk

 Coping with memory problems 15

Memory problems
and your feelings
Everyone reacts differently to memory problems.
It’s normal to get frustrated or worried, or lose
self-confidence.

You may find the following tips helpful.

Talk to others, such as friends, family or other

people experiencing memory problems. They
might have some helpful suggestions, and you
may be able to find solutions together.

Do the things that you’re comfortable with.

Start with the memory problems that are having

the most impact on your life. For example, regularly
misplacing items like a mobile phone or keys.

Try to focus on the things you can remember

and can do. You may well have a good memory
of events from many years ago. There will still be
many things you are able to do that you learned
in the past.

Call our Dementia Support Line on 0333 150 3456

16 The memory handbook

Livings with memory

problems
Many people find the following approaches helpful.
It’s a good idea to try out different approaches and
discover which ones work best for you.

Build on the skills you still have

You will still have skills even if you have memory

problems. For example, if you’ve always been an
organiser and good at planning, make the most of
this when facing new challenges.

A regular routine
Set up a regular daily routine. This will make it easier
to remember what will happen over the course of
the day. Include time to relax as part of the routine.
Keep some variety and stimulation, such as meeting
up with a friend or going out to the shops, so you
don’t get bored.

Timing
Don’t be too hard on yourself if you find something
more difficult than you used to. You could take
some time out and come back to it again later,
or think about different ways to manage the task.
You could make a note to finish the task as a
reminder to yourself later on.

For more information visit alzheimers.org.uk

 Coping with memory problems 17

Try to do the most challenging things at the time

of day when you have the most energy and can
concentrate best. Avoid them if you feel tired,
anxious or unwell. Take your time.

Talk about your day

If you’ve been out for the day, talk to your partner,

or a friend or family member afterwards about it.
This is a good way of remembering and feeling
positive about what you’ve done that day.

Plan ahead

Plan ahead to make your daily tasks more

manageable. For example, put the things you’ll need
for the next day near the front door. You could put out
your bag, your keys, and your wallet or purse. This will
help you to remember to take these items with you.
18 The memory handbook

One thing at a time

Try to do only one thing at a time. For example, if

you’re making a cup of tea, don’t make a phone call
at the same time. For a new task, repeat it and give
yourself time to learn it.

Small steps

Break tasks down into smaller steps. Then you can

focus on just one step at a time. For example, if
you’re wet-shaving or washing your hair, set out the
things you need in order then put each one aside
once you’ve used it. Ask for help from others if you
think you need it.

One place for everything

Try to keep important items such as your keys,

glasses, purse or wallet in the same place. This
could be a large bowl somewhere obvious and
visible (for example, by the telephone, near the
front door, or on the coffee table). Then you can
always find them easily.

Knowing where things are

Try to keep the layout of your home familiar so

that you know where things are. Consider labelling
drawers and cupboards with words or pictures
of what’s inside them. Remove any clutter or
unnecessary items.

For more information visit alzheimers.org.uk

 Coping with memory problems 19

Distractions

If your environment is noisy or very busy, you will

find it harder to remember things or concentrate.
Your memory works much better with no distractions.
Try to make your environment quiet and remove any
unnecessary distractions.

Support

Talk to friends and family about how you feel and

how you can work together. They can support you to
try out new techniques to help with your memory.

Your next steps

If you have a diagnosis of dementia, it

is a good idea to find out more about it,
including information about what treatments
are available. Speak to your GP or see
booklet 872, The dementia guide: Living well
after your diagnosis.

Talk to a family member or friend, or a


professional such as a psychologist, about
how you’re feeling.

Call our Dementia Support Line on 0333 150 3456

20 The memory handbook

Memory aids
and tools
This section suggests aids that
might help with different types
of memory problems.
Call our Dementia Support Line on 0333 150 3456
22 The memory handbook

Aids to help with

memory problems
People with memory problems have suggested
some of the following aids to help remember things.
You might think of them as different tools for tackling
different problems. You may have already used some
of them.

Look for aids that fit with the skills you already
have. For example, if you have never used a
reminder function on your mobile phone, you
may find it difficult to start using it now.

An occupational therapist (see page 63) can offer

practical advice. For more expensive items, you
might be able to ‘try before you buy’ – perhaps
from an ‘assisted living’ shop on the high street
or a disabled living centre. Contact your local
authority for details of your nearest centre, or see
the Disabled Living Foundation in ‘Other useful
organisations’ on page 70. If you are not able to
see a product before buying it, there might be
online videos which show people using and
reviewing the item. Whatever aids you use, people
around you can support you to use them.

Some of the daily living aids featured in this

section are available from the Alzheimer’s Society
online shop. Visit alzheimers.org.uk/shop

For more information visit alzheimers.org.uk

 Memory aids and tools 23

Common memory aids

Calendar or diary

Put a calendar, wallchart or noticeboard in a place

where you will see it frequently – on the fridge or
by the telephone, for example. You could use a
whiteboard to note activities or tasks for the day, and
wipe them off as you do them.

A notebook or large ‘week to view’ diary can be

helpful. You can write down things you want to
remember, such as lists of things you need to do, or
have done. Keep it somewhere easy to see, such as
by the telephone or in a fixed place in the kitchen.

Create a routine of checking a diary, calendar or

noticeboard. Check at a suitable time such as when
you wake up in the morning.

Cross the day’s date off your calendar before you go

to bed, so that you are certain about the date when
you get up the next day.

Keep a journal

Write a few sentences or stick photos in a daily

journal. You can look back in it to remind you what
you have done or how you felt. A journal may also
give you something to show others or to talk about.
You could collect mementos of things you’ve done
to add to the journal as reminders. For example, you
could keep a receipt from a meal out, train tickets or
a programme from an event.

Call our Dementia Support Line on 0333 150 3456

24 The memory handbook

Calendar clock

You could use an automatic calendar clock. As well

as showing the time, it will remind you of the date
and day of the week.

Shopping list

Take a list when you go shopping. Cross things off as

you put them into your basket. If you use the same
shop regularly, it can be useful to write the list in the
order of the shop’s layout. A friend or family member
might be able to help with this.

At home, keep a list of items as they run out so you

can keep track of what you need.

If you find it difficult to write, you could keep part

of the packaging of items you’ve run out of. Or you
could use a voice recorder to help remind you what
you need to buy.

Contact numbers

Keep a list of important and emergency contact

numbers by the phone – for example, the doctor, the
police, utility companies, family members or your
neighbours. See page 37 for a list of useful contacts.

For more information visit alzheimers.org.uk

 Memory aids and tools 25

Leave your list by the phone or store the contacts

in your mobile phone so that you have easy
access to any professionals you might need to
get in touch with.

Consider buying a phone that allows you to

pre-programme your most commonly used
numbers into it. Then you would only need to
press one number, or a button with a photo on
it, to call someone.
26 The memory handbook

Other useful memory aids

Sticky notes

You can use sticky notes anywhere in your home to

remind you to do a one-off task.

For example, you could:

stick one on the freezer to remind you to take
something out to defrost
stick one on your bookshelf to remind you when
you have to return a library book.

Once you have completed the task, it’s important to

throw the sticky note away. This way you won’t
accidentally remind yourself to do something you’ve
already done. It also helps you to keep things tidy.

Permanent reminders
You can make more permanent signs, for example a
laminated A4 sheet, to remind you of things you need
to do regularly.

For example, you could:

stick a sign to the inside of the front door to remind
you to take your keys, purse, wallet or a shopping list
with you
have a sign by the sink reminding you to wash your
hands before cooking
keep a sign near the bin reminding you what day to
leave it out for collection.

For more information visit alzheimers.org.uk

 Memory aids and tools 27

Medication reminder box

This is sometimes called a dosette box and has

different compartments for each day and times of the
day. The compartments have spaces for a number
of different tablets. With a quick look, you can see
whether you have taken your tablets for that day.
Some models can be set to remind you when to take
your pills, with an alarm, vibration or flashing light.

Pharmacists can help you get a medication reminder

box and put your tablets in the right compartment.

Colour codes

Try labelling or coding your keys so that each one is

a different colour – you can buy coloured rubber key
caps or rings for this. For example, your front door key
could be red and your garage door could be green. If
you live in a flat, the key to your building could be blue.

Electronic devices

A range of electronic devices can help with memory

problems. Some are also known as 'assistive
technology'. Many people find these devices support
them with daily tasks and remaining independent.

Some devices will be easy to use, while others may take

longer to get used to. You may need the support of
friends, family or professionals to help you choose one
and get the most out of it. There are benefits to using
electronic devices once you’re comfortable with them.

Call our Dementia Support Line on 0333 150 3456

28 The memory handbook

Smart devices

‘Smart’ devices like Amazon Echo, Google Home,

and Apple HomePod can help you with memory
problems. These are voice-activated devices that
can answer questions or be set to notify you of
tasks. For example, they can tell you the time and
date if you ask, and can remind you when it is time
to take medication.

These devices also have more advanced features,

such as enabling you to add items to a shopping list
or switching on the TV when a programme you want
to watch is starting. You may need extra equipment
for some of these tasks, and you also need to have
wireless internet (Wi-Fi) in your home.

Alarm clock

Use an alarm clock, a watch with an alarm, or a

kitchen timer to remind you when you need to leave
the house for an appointment, or when you have to
check something cooking in the oven.

Write down why you have set the alarm, so you know
why it is going off. Try to keep this reminder in a place
that you’re likely to notice, such as a whiteboard,
calendar or diary.

For more information visit alzheimers.org.uk

30 The memory handbook

Mobile phones and smartphones

Mobile phones and smartphones both allow you to

make calls and send texts. Smartphones generally
have many more features, for instance being able
to use email and ‘apps’ (see page 32 for more
information on these).

There are different ways to use both types of device

to help you:
The display screen of most mobile and
smartphones shows you what day and date it is.
You can also use the calendar function to remind
you of the day and date.
You can set reminders on both types of device.
This means an alarm goes off at a certain time
with a message reminding you about something
you need to do. This could be a one-off event like
meeting a friend for lunch, or a regular reminder
that a TV programme is starting, or to take
medication. Some TVs or service providers also
have reminder features, so you can set a reminder
to watch or record a programme.

The best advice is treat each day as it

dawns. Don’t try and second-guess how
you think you will be, just be the best you
can be on that day.

Person with dementia

For more information visit alzheimers.org.uk

 Memory aids and tools 31

When you have booked a doctor or dentist

appointment, for example, they may be able to
send a text or email reminder to you. Ask the
receptionist about this when you book.
Most devices have a built-in voice recorder. Use this
to record information that you need to remember.
You could play it back later, or transfer reminders to
a written calendar at the same time each day.
Most smartphones and many mobile phones
have cameras. You could take a picture of
something to remind you, instead of having to
write anything down.
Most smartphones have the same ‘virtual
assistants’ that are used in the smart devices
mentioned on page 28. This means that you can
ask them questions, arrange reminders, and use
them in a very similar way.
You can save a ‘favourites’ list when you shop
online, making it easier to reorder each time.
32 The memory handbook

Computer or tablet device

If you have a tablet device (such as an iPad) you

can use functions such as reminders, notes or the
calendar to help you.

Most email accounts have calendar and to-do list

features that you can check.

You might need to put a sticky note or label on your

computer to remind you to turn it on and check your
daily list.

These include:
calendars
reminders
shopping lists.

Apps

If you have a smartphone or tablet device there are

a range of applications (known as ‘apps’) that you
might find useful. These include electronic versions
of most of the memory aids mentioned on page 28
as well as many others, such as:
maps
apps for life story work (a personal record of
experiences, people and places in your life)
apps for relaxation exercises and mindfulness –
a technique that can help people manage their
mental health or gain more enjoyment from life.

For more information visit alzheimers.org.uk

 Memory aids and tools 33

You can download apps from the internet (through a

‘store’ such as the App Store or Google Play) and use
them for specific tasks. For example, you could use a
medication reminder app to prompt you to take your
pills, and which medicine to take. Some apps will be
free, while you will need to pay for others.

There are lots of different apps available and you

may want to try different ones to see if they work for
you. Some apps have a free version which you can
try before buying the full app.
34 The memory handbook

Prompt and reminder devices

These are devices that detect movement nearby and
can be placed near a door. You can set the device to
play a voice message as a prompt for your memory
when you approach. For example, it could go near
your front door, to remind you to lock up when you
go out, or to take your keys with you. Or you could
have one near the kitchen door to remind you to
check that you have switched the oven off.

Other kinds of reminder devices work in a similar way

to smart devices and can automatically play a preset
message at a certain time. For example, if you go
shopping at 9.30am on a Tuesday, you can record
a message reminding you to take your shopping list
and bags with you at this time.

Locator devices

You can use these to help you find frequently mislaid

items such as keys or a wallet. You attach a small
electronic tag to the item. If you mislay it, you click a
button on the locator device to make the tag beep.
You will need to keep the locator device somewhere
obvious (see ‘One place for everything’ on page 18).
Your friends and family may also find these useful.

For more information visit alzheimers.org.uk

 Memory aids and tools 35

Helpcards

Helpcards can make it easier to get help or assistance

when you’re out in the community. They are the size
of a credit card and are easy to carry with you. They
include a box on the front for you to record what you
might need help with, and space on the back for details
of someone who can be contacted in an emergency.
To order a free helpcard call us on 0300 303 5933
or fill out our online form – alzheimers.org.uk/form/
order-free-publications

Call our Dementia Support Line on 0333 150 3456

 Memory aids and tools 37

A list of useful contact numbers

Make a list of contact numbers and keep it near

your phone, so that you have easy access to any
professionals you might need to get in touch with.
Your list could include, for example:
doctor/GP surgery
community/district nurse
memory assessment service or community
mental health team
social services (adult social care)
care agency
chemist/pharmacy
dentist
optician
occupational therapist
dementia adviser
others (including important personal and
emergency contacts).

Your next steps

Look into the different kinds of memory aids that

are available and see if any might work for you.

Talk to friends and family about which aids you


might use. Plan together how you’re going to
use the aid and ask for their help. Focus on
learning to use one aid at a time.

Call our Dementia Support Line on 0333 150 3456

38 The memory handbook

Memory
strategies
There are many different strategies you
could try to help you cope with memory
problems. Some of these strategies
involve picturing things in your mind and
some use words or rhymes.
40 The memory handbook

People remember things in different ways. This means

some strategies will work better for some people.
Try them out and see which ones work best for you.

A problem-solving approach

When applying strategies for remembering things,

you might find it helpful to follow these steps:

1. Identify the problem.

Example: ‘I sometimes forget people’s names.’

2. Decide how much it matters to you.

Example: ‘It happens a lot. It can be
embarrassing’. (It may be that some things matter
a great deal, like forgetting a close friend’s name.
But will it really matter much if you forget the
name of a celebrity who you’re unlikely to meet?)

3. Think about how you might help yourself.

Example: ‘I could carry a small photo album with
people’s names next to their photos or save them
as contacts with photos in my mobile phone. Or
I could tell people I’m a bit forgetful, ask for their
name, and then repeat it in conversation.’ (Other
examples are given on the following pages).

4. Practise your strategies and see what works

for you.
Rehearse your strategies with a close friend or
partner. They can support you to learn. You will
then feel more confident when you go out.

For more information visit alzheimers.org.uk

 Memory Strategies 41

Using mental pictures

Learning new things

Some people can picture things and places in their

mind to learn and remember:
facts
how to do something new
how to do routine actions.

How can you remember

a PIN so that you can
get money from a cash
machine? Imagine the
numbers making a letter
or shape on the number
pad: For example 1478
makes the shape of an L.

Remembering someone’s name

You could try making a picture in your mind from

something in the person’s name. For example:

for Natasha Singh, you could imagine a girl singing

for Neil Holly, you could imagine a man kneeling
down and waving a piece of holly.

You can have a lot of fun with these kinds of

reminders. The more funny or unusual they are,
the more likely you are to remember them.

Call our Dementia Support Line on 0333 150 3456

42 The memory handbook

You could link the person’s most prominent feature

with your mental picture of them. Glasses, long
curly hair, or something they often wear (such as
a particular hat or jumper) could be good things
to focus on.

You could also try linking the person with other

people who have the same name – for example,
‘This person has the same name as my favourite
film star, Charlie.’

Try these helpful tips:

When picturing images in your mind, try to
physically be in the place where you need
to remember it.
Practise using the image. It will help you learn
and remember it.
Describe or draw your images in a notebook. This
will help you to remember them and you will have
something to refer to if you forget some of them.
ell someone else the strategies you’re using. If you
can’t remember which technique this is or how to
use it, they can prompt you.

For help with remembering health professionals

who visit you, you could use Alzheimer’s Society
publication 923, My appointments. This provides
a written record to remind you of their names, job
roles and what was discussed.

For more information visit alzheimers.org.uk

 Memory Strategies 43

Jogging your memory

Working memory (see page 6) struggles the most when
it is under pressure. Calmly try the following suggestions
to jog your memory in different situations:

Situation Strategy for jogging your memory

You losing Try picturing yourself when you

something used it last and visualise where
at home. you put it down.

You go into a Try to picture where you were

room and you’re when you decided to go to the
not able to room. Retracing your footsteps in
remember why person (or in your mind) can help
you went there. you to recover your train of thought.

You prepare food Try picturing yourself cooking

and you’re not the food and using all the
able to remember ingredients you need for that
the ingredients particular dish. Going through the
you need. alphabet can help you remember
names of different ingredients.

Call our Dementia Support Line on 0333 150 3456

44 The memory handbook

Using words and rhymes

Words and rhymes can also help you to remember
people’s names.

Try thinking of words that start with the same letter

as the person’s name:

Pleasant Peter Pretty Penny

Funny Fiona Smiley Sunita

You could also think of words that rhyme with the

person’s name:

Tall Paul Jolly Molly

Merry Terry Carer Sarah

Some people make up their own rhymes, songs or

sayings to help them remember facts and numbers.
Here are some techniques people told us they use:

Betty found it difficult to remember the registration

number of her car, which was YY51 FHT.

She made up this humorous sentence:

Why, Why (have I got) 51 Funny Happy Toes?

For more information visit alzheimers.org.uk

46 The memory handbook

You might be able to think of a word where the initials

stand for a set of actions you have to remember.

When Jean arrived home, she had to open the

front door, switch off the alarm and then press a
‘zapper’ to close the electric garage door. She
found it difficult to remember the zapper, so the
garage door was often left open.

Jean hung a DAZ washing powder packet by

her front door to remind her of the procedure:

Door Alarm Zapper

Harry always forgot to close the front gate when

he got home. He made up the word GLO to help
him remember:

Gate Lock car door Open front door

It can help if you picture yourself carrying out the

sequence of actions in your head.

A joke or funny phrase might also help you to

remember. For example:

Jean DAZZLED herself every time she zapped

the garage door!

Harry felt a GLO of pride as he remembered to

lock the gate!

Use any reminder that works for you – it doesn’t

matter how odd it may seem to someone else.

For more information visit alzheimers.org.uk

 Memory Strategies 47

Your next steps

Try some of these approaches for coping

with memory loss.

See if other people can help you with some


of these strategies.
48 The memory handbook

Staying healthy
Looking after your health will help
with your memory day to day and
in the long run.
50 The memory handbook

Physical health
Just because you have dementia, doesn’t mean you
should feel unwell. Looking after your physical health
can help with your memory.

Try to eat balanced meals and drink plenty of fluids.

If you smoke, try to give up, and drink alcohol in

moderation (if at all). Your GP surgery will be able to
give you support and advice about healthy levels
of alcohol and about stopping smoking.

Try to be physically active and do some kind of

exercise several times a week for 30 minutes or
more each time. A brisk walk, swimming, cycling
or gardening all count.

Consider joining a local exercise group or class

such as a walking group, tai chi, dance, aerobics
or yoga. Visit our online directory to see what is
available where you live – go to alzheimers.org.
uk/dementiadirectory

Get enough sleep, preferably during the night-time

(try to avoid long naps during the day).

If you often feel low or irritable, you may be

depressed. There are treatments for depression
and anxiety so see your GP if it continues or
gets worse.

For more information visit alzheimers.org.uk

 Staying healthy 51

Get your sight and hearing checked regularly. If

you need a hearing aid, wear it, check the batteries
and keep it clean. If you wear glasses, make sure
they fit comfortably and keep them clean.

See the dentist regularly and maintain good

mouth hygiene.

Pay attention to foot care and make sure your

shoes and slippers fit well.

Ask your GP about vaccines, such as for

coronavirus, flu, pneumonia (for over-65s)
and shingles (for over-70s).
52 The memory handbook

Mental health
Keep your brain active

Keeping your brain active may help you retain

your memory and other mental abilities for longer.
Could you learn a new hobby? There are lots of
ways to exercise your mind, including:
reading
keeping a diary
doing puzzles or quizzes
playing card games or board games.

Find ways to deal with stress and worry

It’s common for people to become worried when

they have memory problems. This makes it even
harder to remember a person’s name or what you
were doing. The following tips may help you to
manage stress or worry:
Talking about problems can help. Try sharing
your problems with someone you trust. They
will likely welcome your trust and you may
feel better just for taking some action. Friends
or family may suggest solutions you hadn’t
thought about.
Try to maintain a healthy diet and keep physically
and socially active as this can help with mental
health as well as physical health.
Complementary and alternative therapies such
as aromatherapy, acupuncture and massage
therapy may be helpful. Speak to your GP before
trying any of these.
It is important to be able to relax.

For more information visit alzheimers.org.uk

 Staying healthy 53

How to relax and reduce stress

There are many different exercises and techniques you

can practise to help you relax and reduce stress. Here
are some of the more popular ones.

You can sometimes combine these. Try some to see

what works for you.

Mindful breathing – where you sit with your eyes

closed and just focus on breathing in and out, and
how this feels. When your mind wanders, you gently
bring your focus back to your breathing.

Progressive muscle relaxation – where you lie down

and then tense, hold and relax different muscle
groups in your body, in turn from your head to your
toes (hands, arms, neck, and so on).

Creative activities – things like painting, playing an

instrument, colouring books for adults and craftwork
can all be pleasurable, relaxing and give a real sense
of achievement.

Guided imagery – where you visualise yourself

being somewhere safe and restful, and imagine
experiencing all the sights, sounds and smells.

Meditation or prayer – taking time to meditate or pray

can have physical, mental and emotional benefits.

Playing games – simple card games (like Patience),

crosswords, or games on your smartphone or tablet
can all be good ways to relax.

Call our Dementia Support Line on 0333 150 3456

54 The memory handbook

Listening to relaxing music (or sounds such as

waves) – you can get a relaxation CD from your
library, a shop or online. You can also download
relaxation music to a smartphone or tablet.

 inging – singing your favourite songs can be a

S
good way to relax. Make a ‘playlist’ of your favourite
music which cheers you up or calms you down.

You will need instructions to learn most of the

exercises. Ask your GP, look online (for example the
NHS website has detailed information about breathing
techniques) or visit your local library or bookshop
(they may have a ‘wellbeing’ or ‘self-help’ section).
You can try searching for videos online, or get
specific apps for your smartphone or tablet to help
with relaxation. You can find these at the NHS App
Library or AcToDementia websites (see ‘Other useful
organisations’ on page 70).

If you have a diagnosis of dementia, you can find

more information on how to live well with the
condition in booklet 872, The dementia guide:
Living well after your diagnosis.

A sense of humour really helps. Laughter

really is the best medicine.

Person living with mild cognitive

impairment (MCI)

For more information visit alzheimers.org.uk

 Staying healthy 55

Staying socially active

Staying socially active can also help with your memory.

 eep seeing friends and family even if memory

K
problems leave you feeling less confident.

 ry to get out and about if you can, and talk to people.

T
If that isn’t possible, video calling on your computer,
smartphone or tablet can help you stay connected.

 ind out if there is a local dementia café or memory

F
café you can attend. Search for services in your
area at alzheimers.org.uk/dementiadirectory

If you go to a place of worship, community group

or activity, continue to attend this regularly.
Consider volunteering. It can help you to stay
socially and physically active and it can be good
for your physical and mental health. Find out more
at alzheimers.org.uk/volunteer
56 The memory handbook

Everyday activities

 ry to manage your time so you can get everything

T
done. It can help to do the most important
things first and come back to other things later.
Plan breaks in between tasks so you can rest.

 ive yourself time for hobbies – for example,

G
reading, singing, swimming or meeting friends.

 ry keeping a ‘wish list’ of things that you would

T
like to do, such as a trip to the cinema, theatre,
a football match or a local place of interest.
Try to make sure that you do something from
your wish list once a week to help maintain a
sense of wellbeing.

I volunteer at the local Alzheimer’s Society,

and hopefully this helps to keep my brain
working. Just because we have memory
problems doesn’t mean we can’t help other
people in some way.

Person living with mild cognitive

impairment (MCI)

For more information visit alzheimers.org.uk

 Staying healthy 57

Sleep and sleep routines

Sleep is essential to good physical and mental health

and wellbeing. Sleep also plays an important role in
memory and learning. Research suggests that sleep
helps you to store new memories in your brain over
time. Sleep can also help with ‘cognitive’ processes
(for example, thinking and problem-solving).

There are many reasons why you might have trouble

getting to sleep or find that your sleep pattern
varies. If you have trouble sleeping, the following
suggestions may help:

 et the alarm for the same time every morning and

S
get up when it goes off. Do this whether or not you
feel you have had a good night’s sleep. It will help
your body to develop a regular sleep pattern.

 eing more active and going outside during

B
daylight can help. See ‘Physical health’ on page 50
for more information.

 void long daytime naps. If you do need one, keep

A
it to 30 minutes at most and no later in the day
than early afternoon.

 void tea, coffee, cola and cocoa from lunchtime

A
onwards. These are stimulants and can keep you
awake. Try caffeine free varieties.

 void eating a heavy meal or drinking too much

A
fluid in the evening. Digesting a meal can keep you
awake, or you might wake up to go to the toilet.

Call our Dementia Support Line on 0333 150 3456

58 The memory handbook

Don’t drink alcohol before going to bed.

 ry not to do anything that needs a lot of physical

T
or mental energy – such as going for a run or
Sudoku – during the hour before you go to bed.
Otherwise, your body and mind will still be awake
when you go to bed.

 ait until you are sleepy before you lie down to go

W
to sleep. Make sure the room is at a comfortable
temperature and not too bright.

Ideally your bedroom should be used only for

sleeping in, or for sexual and physical intimacy.
Don’t use electronic devices, such as a television,
radio, phone or tablet in the bedroom. Try not to
eat or read in bed.

If you don’t fall asleep within about 10 minutes,

get up and go to another room. You may wish to
use a night-light. Do something relaxing in the
other room and only go back to bed when you feel
sleepy. You may find that you have to do this more
than once a night.

 n activity tracker can help you understand more

A
about your sleep patterns and the type of sleep
you are getting. This can help you to develop
better sleep routines.

For more information visit alzheimers.org.uk

 Staying healthy 59

Your next steps

 ind ways to be physically, mentally and
F
socially active, eat a balanced diet and
reduce your alcohol intake.

Try to get enough sleep and if you are


having problems, talk to your GP.

For more information see factsheet 534,


Understanding sleep problems, night-time
disturbance and dementia.
60 The memory handbook

Services
and support
You do not have to face memory
difficulties on your own. There are
lots of people who can support you
and help you to stay active and
independent. They might be friends,
family or professionals. Help is available
and it’s OK to ask for it.

For more information visit alzheimers.org.uk

62 The memory handbook

Family and friends

Remember that the memory loss is not your fault. It is
due to changes in your brain. Work with those around
you to cope better with memory problems. Ask them
to read through this handbook with you. Family and
friends can support you by:

t alking about how you are feeling

helping you identify and achieve the things that are
important to you
not ‘testing’ you – for example, by asking you,
‘Do you remember who this is?’
being sensitive and supportive if they need to
repeat any information they have already told you
reinforcing approaches and strategies you are trying
supporting you to do things, not doing them all
for you – for example, reminding you about the
calendar clock if you ask ‘What day is it?’, rather than
just telling you the day.
 Services and support 63

Professionals
Many professionals can help you live well with
memory difficulties. Ask your GP if you think you need
to see one of them, especially if memory problems are
affecting your daily life. You may be able to self-refer
for talking therapies.

Occupational therapists can work with you to help

you with daily life and personal care. They can
support you to continue doing daily activities that are
important to you, and can give advice on memory aids
and coping strategies.

Psychologists can help you with depression or anxiety,

and coming to terms with memory loss or a diagnosis
of dementia. Talking to a trained professional may help
you feel less stressed or unhappy.

Clinical, counselling and health psychologists can

also help you to understand which areas of your
memory are being affected, and help you develop
coping strategies. Make sure that any psychologist
is registered with the Health and Care Professions
Council (see ‘Other useful organisations’ on page 70).

Speech and language therapists can help you and

those close to you to communicate better. They can
also help you with memory aids and strategies that use
language, and provide tailored advice.

Speak to your pharmacist if you need help to

remember to take your medicine. They may have
equipment to help, such as alarmed medication boxes.

Call our Dementia Support Line on 0333 150 3456

64 The memory handbook

If you have a dementia diagnosis you may find

that talking to other people with dementia is
helpful. For support at any time of day or night
join our online community, the Dementia Support
Forum – go to forum.alzheimers.org.uk

For more information visit alzheimers.org.uk

 Services and support 65

Structured approaches
There are some structured approaches to help with
memory loss and dementia. Ask professionals if these
are available in your area. You may try a number of
different approaches as some approaches may be
more beneficial for you than others. Your GP, memory
service or community mental health team can help.

Cognitive rehabilitation

Cognitive rehabilitation focuses on what is important

to you and what would make a positive difference
to your everyday life. A professional such as a
psychologist, occupational therapist or speech and
language therapist will work with you (and in some
cases someone close to you) to find out what would
make your life easier or more enjoyable.

Memory difficulties can have an impact on daily life

in many ways, but there is plenty of evidence that
cognitive rehabilitation can help you to meet your
goals and cope better with memory problems. It can
also help you to think about the skills, abilities and
knowledge you still have. It works by getting you to
use the parts of your brain that are working well to
help the parts that are not.

This could be by learning to use a mobile phone or by

relearning a life skill such as cooking. You could also
adapt your home. The professional helping you will
know a lot about memory difficulties and will suggest
the best solution for you, working with you to help you
achieve an agreed goal.

Call our Dementia Support Line on 0333 150 3456

66 The memory handbook

Cognitive stimulation therapy

Cognitive stimulation therapy (CST) aims to improve

your mental abilities by keeping your brain active.
This is done through a series of themed activity
sessions carried out over several weeks. One session,
for example, might involve doing word puzzles or
talking about current affairs. Then in another
session you could be playing an instrument along to
music. CST also includes elements of reminiscence
(see below).

After the first set of sessions, you may be offered

maintenance CST (less frequent ‘top-up’ sessions)
to keep the benefits going. There is evidence that
approaches such as CST improve mental abilities
and quality of life for people with memory loss.

Life story work and reminiscence

Life story work is where you use a scrapbook,

photo album or app on your smartphone or tablet
to remember and record details of your life. These
could be your experiences, values or beliefs. Life
story work is usually a joint activity for you and a
family member, friend or support worker.

Reminiscence involves talking about things from your

past, using prompts such as photos, familiar objects
or music. It can help you see your life as a whole and
recognise your experiences and achievements.

For more information visit alzheimers.org.uk

 Services and support 67

Sometimes these approaches are combined using a

memory box of favourite possessions or memorabilia.
Many people find techniques like this helpful
because they draw on your earlier memories, which
you tend to retain for longer.

By talking about who you are, it can help you and

others to focus on yourself as someone with an
interesting and varied life who still has skills and
interests, rather than only on your current memory
problems.

Your next steps

 onsider creating a record of the important
C
things in your life. You can record memories
of experiences, people and places in a book,
photo album, app or folder.

 alk to family and friends about strategies

T
you can use to help with your memory
problems.

 peak to a professional about strategies and

S
techniques that may help you.

Call our Dementia Support Line on 0333 150 3456

68 The memory handbook

Dementia Support from

Alzheimer’s Society
Alzheimer’s Society provides a range of information,
advice and support to anyone affected by dementia
in England, Wales and Northern Ireland. You can
reach us online, on the phone and face-to-face.

Online
Visit alzheimers.org.uk/getsupport for online
advice and support whenever you need. Here, you’ll
find information on any aspect of dementia and the
option to download or order what you need from
our wide range of publications.

You can also connect to others affected by

dementia on our Dementia Support Forum
(forum.alzheimers.org.uk), and search for
services in your area using our dementia directory
at alzheimers.org.uk/dementiadirectory

Phone
You can contact our Dementia Support Line by
calling 0333 150 3456 seven days a week. If you
speak Welsh, call our Welsh-speaking support line on
03300 947 400. Our dementia advisers are available
to listen, give support and advice, and connect you
to help you need in your local area. They can send
out information that’s right for you via email or post.

For more information visit alzheimers.org.uk

 Services and support 69

If you have speech or hearing difficulties and have

a textphone or an adapted computer, you can
use Text Relay to call our English-speaking
dementia support line on 18001 0300 222 1122.

Lasting power of attorney digital

assistance service
We offer a Lasting power of attorney digital
assistance service to help people living with
dementia create LPAs online. If you don’t have
access to the internet, we can help you to create
an LPA through a series of telephone appointments.
The service does not provide legal advice. Call us on
0333 150 3456.

Face-to-face services
Our local dementia advisers and volunteers can meet
you to offer further support, advice and information.
They can also connect you to other face-to-face
services in your area.

These include Singing for the Brain®, activity groups

and peer support for people with dementia, and
information and support groups for carers.

Call our Dementia Support Line on 0333 150 3456

70 The memory handbook

Other useful organisations

AcTo Dementia
www.actodementia.com

AcTo Dementia gives independent recommendations and advice

on touchscreen apps designed for people with dementia.

Age UK
0800 678 1602 (advice line, 8am–7pm)
www.ageuk.org.uk

Wales – Age Cymru

0300 303 44 98 (advice line, 9am–4pm Monday–Friday)
advice@agecymru.org.uk
www.ageuk.org.uk/cymru

Northern Ireland – Age NI

0808 808 7575 (9am–5pm Monday–Friday)
advice@ageni.org
www.ageuk.org.uk/northern-ireland

Age UK, Age Cymru and Age NI provide information and advice
on people's rights and making the best choices for later life.

British Association for Counselling and Psychotherapy

(BACP)
01455 883300 (10am–4pm Monday–Friday)
bacp@bacp.co.uk
www.bacp.co.uk

BACP provides information about counselling and

psychotherapy services in your local area. It can also advise on
what to look for in a therapist.
 Services and support 71

The British Psychological Society (BPS)

0116 254 9568
info@bps.org.uk
www.bps.org.uk

The BPS provides access to a list of chartered psychologists who

offer various psychological therapy and assessment services.

Disabled Living Foundation (DLF)

0300 123 3084 (helpline, 9am–5pm Monday–Friday)
info@dlf.org.uk
www.livingmadeasy.org.uk

DLF provides impartial advice, information and training on

independent living.

Health and Care Professions Council (HCPC)

0300 500 6184
www.hcpc-uk.org

HCPC regulates health and care professions in the UK.

Royal College of Occupational Therapists (RCOT)

020 3141 4600
hello@rcot.co.uk
www.rcot.co.uk

RCOT provides details of local independent occupational therapists.

Royal College of Speech and Language Therapists (RCSLT)

020 7378 3012 (8am–5pm Monday–Friday)
www.rcslt.org

RCSLT provides information about speech and language therapy.

72 The memory handbook

Acknowledgements
Alzheimer’s Society would like to acknowledge all who
contributed to the production of this guide.

We consulted a large number of people with dementia in the

process of updating this guide.

We would also like to thank the players of the People’s

Postcode Lottery for their support in funding this guide.
To find out more about the work that they support, please
take a look at their website at www.postcodelottery.co.uk

Thanks to your donations, we’re able to be a vital

source of support and a powerful force for change for
everyone living with dementia. Help us do even more,
call 0330 333 0804 or visit alzheimers.org.uk/donate
Our information is based on evidence and need, and is
regularly updated using quality-controlled processes. It is
reviewed by experts in health and social care and people
affected by memory problems.

This booklet can be downloaded from our website at

alzheimers.org.uk/dementiaguide

To give feedback on this publication, or for a list of sources,

please email publications@alzheimers.org.uk

We are reviewing this publication. If you would

like to give us any feedback, you can email us
at publications@alzheimers.org.uk
or call us at 020 7423 7455

This publication contains information and general advice. It should not be used as a
substitute for personalised advice from a qualified professional. Alzheimer’s Society
does not accept any liability arising from its use. We strive to ensure that the content
is accurate and up to date, but information can change over time. Please refer to our
website for the latest version and for full terms and conditions.

© Alzheimer’s Society, 2023. All rights reserved. Except for personal use, no part of this
work may be distributed, reproduced, downloaded, transmitted or stored in any form
without the written permission of Alzheimer’s Society. Alzheimer’s Society maintains
editorial independence over the content of this publication.

First published: 2005

Last reviewed: March 2021
Next review due: March 2024

Registered charity no. 296645. A company limited by guarantee and

registered in England no. 2115499. Alzheimer’s Society operates in
England, Wales and Northern Ireland.
At Alzheimer’s Society we’re working towards a world where
dementia no longer devastates lives. We do this by giving
help to everyone who needs it today, and hope for everyone
in the future.

We have more information on Living well with dementia.

For advice and support on this, or any other aspect of

dementia, call us on 0333 150 3456 or visit alzheimers.org.uk

Alzheimer’s Society
43–44 Crutched Friars
London EC3N 2AE

0330 333 0804

enquiries@alzheimers.org.uk
alzheimers.org.uk
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