7 Helpful Relaxation Techniques for People with Dementia

Understanding and addressing anxiety in individuals living with Alzheimer’s disease or other forms of dementia is crucial for enhancing their overall well-being. Anxiety, affecting nearly 75% of these individuals, often arises from the distress of memory loss or diminished cognitive function. However, guided calming techniques can help make a meaningful difference.

Assess Your Friend or Family Member’s Behavior

Begin by assessing which factors seem to cause anxiety in your friend or family member living with dementia. Their feelings, together with your own observations, can yield important clues as to what calming techniques might be the most beneficial.

For example, you might ask:

• Are loud noises upsetting?
• Is lack of sleep contributing to anxiety?
• Is there a particular part of the day’s routine that creates undue stress?

Relaxation Strategies for Individuals with Dementia

Reduce Anxiety with Breathing Exercises

Controlled deep breathing is a simple exercise that helps promote calmness. 

By fully expanding the diaphragm, deep breathing allows oxygenated air to fill the lungs completely, prompting a relaxation response in the brain. By contrast, shallow “chest breathing” is associated with the release of stress hormones.

There are many breathing techniques, but you can start simple to achieve results.

In a quiet environment, encourage your friend or family member to take a slow, deep breath through the nose. This causes not only the chest but the belly to expand. Hold that position for a second or two, and then slowly exhale through the nose or mouth. Repeat the process for several minutes until they appear to be in a more relaxed state.

Practice this exercise before it’s needed, so it’s more effective during stressful situations. Consider facilitating mindfulness meditation with the person in your care to incorporate breathing to lower stress levels. 

As a caregiver, you may even benefit from practicing controlled breathing, for managing your own anxiety and for encouraging the person to join you. Modeling this behavior is engaging and an effective method for eliciting participation.

Boost Energy Through Gentle Physical Exercise

Gentle, low-impact exercises, such as walking, dancing, yoga, and stretching, can help relax the body and mind of people in the early to middle stages of dementia. Yoga, a guided relaxation exercise, can be adapted in various ways and is an ideal option for stretching, strengthening, and improving flexibility. 

In addition to the positive effects of exercise, the potential benefits include boosts in mood, improvements in balance, and participation in social activities, which may help lessen social isolation.

Many private and non-profit organizations offer classes for people with limited mobility. However, check with the primary care provider for the person in your care before engaging them in a new exercise program.

Enhance Well-Being by Spending Time Outdoors

When weather permits, take a relaxing walk outdoors together. Exposure to an outdoor environment can break up the routine of the day and may take your friend or family member’s mind off their sources of anxiety.

Tending a raised garden bed is another accessible outdoor activity that can offer a reason to get fresh air, a project to nurture over time, and a sense of accomplishment.

Listen to Music to Evoke Comforting Memories

Since the areas of the brain that are associated with musical memories are typically less affected by Alzheimer’s disease, music can be a powerful tool to help someone living with dementia manage anxiety.

Individuals living with dementia may experience several benefits from music, including:

• Reduced stress, agitation, and anxiety
• Better communication
• Improved mood

Adjust the Environment to Create a Sense of Peace

Light, noise, and even cooking smells can heighten anxious feelings for individuals with dementia.

Be sure that indoor light levels are adequate for good vision in the daytime and appropriate for sleeping at night. Low-wattage night lights allow for safe trips to the bathroom.

A sleep machine can provide white noise or pleasant sounds to help block out noises that may disturb restfulness. There are also apps available to help create a soft background atmosphere for sleeping, which can be programmed to turn on and off as needed.

As for scents, research indicates that aromatherapy can be another way to create a calming environment to reduce agitation and stress. Try both familiar, pleasant scents and also research-backed relaxing scents like lavender and jasmine.

Read more about how aromatherapy can help individuals with dementia sleep.

Losing or missing prized or needed objects can be a source of anxiety for someone living with cognitive decline. Keep grooming, hygienic, and personal care items well-organized, labeled, and within easy reach. When possible, keep duplicates on hand in case anything important (like eyeglasses) is misplaced.

Support the person in your care when they are dressing, as this can be a source of anxiety as well. Guide them by laying out clothing in advance, and gently offer one item of clothing at a time while they dress. Limit the available options to include easy-to-fasten attire, and limit the choices of footwear to safe, all-terrain, all-occasion shoes.

Exercise the Brain to Stimulate Engagement

Cognitive exercises, such as playing cards, engaging in active discussions, and doing crossword puzzles and brain games, can help keep the brain stimulated. 

Although more research is needed, studies have shown that playing games can help relieve symptoms and improve communication, problem-solving, reaction time, and logical reasoning in individuals experiencing early and middle-stage dementia, likely reducing feelings of anxiety and stress commonly associated with memory loss.

Remember to match the type of brain exercise to your friend or family member’s abilities. A challenge can be beneficial occasionally, but not in a situation that can cause frustration.

Related: Benefits of Hobbies for Older Adults >>

Additional Tips for Caregivers

Caring for someone with dementia can be challenging, but your support makes a significant difference in reducing their anxiety. It’s helpful to pay attention to what might trigger their stressful feelings and do your best to avoid or ease those situations.

Remember, even with dementia, people still want to feel purposeful and successful. By removing any barriers and preparing for their daily activities, you can help create a positive and fulfilling environment for them. 

Explore additional tips for caregivers in our free resource, A Caregiver’s Guide to Alzheimer’s Disease and Dementia. This guide features over 20 pages of useful information to support you in caring for someone living with Alzheimer’s disease or other forms of dementia.

This blog was originally published in 2020. It was updated in January 2025.