Self-managing is not about doing it alone. There are plenty of groups, organisations, people and resources you can access to help you in the best format for you.

We have added here some of the resources we share on our courses. The list is not exhaustive and we encourage you to share any help you may have accessed with us so we can add the link to this page.

You can also access some audio clips here: on a Visualisation technique called a positive thought; Diaphragmatic breathing exercise; Pursed lip breathing and an introduction to Mindfulness.

audioclip-apositivethought-visualisation.mp3

audioclip-introductiontomindfulness.mp3

Where can we find a variety of helpful support?

• Support group
• Library
• Friends
• Family
• Local paper
• Churches
• Shops
• GP
• Pharmacy
• Clinic
• Neighbours
• Help and advice lines
• Online support groups
• Continue meeting as a group
• Volunteer centres
• Internet

Exercise links

NHS – Exercise- https://www.nhs.uk/live-well/exercise/

Exercising Guidelines for older adults- https://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-older-adults.aspx

NHS – Couch to 5k- https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/

NHS – Exercise safely with a disability or long term condition- https://www.nhs.uk/live-well/exercise/get-active-with-a-disability/

BLF – Exercise plan video link- https://www.blf.org.uk/support-for-you/keep-active/exercise-video

BLF - Exercise Handbook- https://cdn.shopify.com/s/files/1/0221/4446/files/Exercise_Handbook_V5_MARCH2020.pdf

 

Apps for tracking exercise

Search “exercise tracking” or “activity tracking” or search on the apple store or google play. Some good ones are “Map my Walk”, “Map my Run”, and “My Fitness Pal” but there are lots of others to choose from.

 

Fatigue links

NHS – Sleep and tiredness- https://www.nhs.uk/live-well/sleep-and-tiredness/

NHS – Tips to help Fatigue- https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/

NHS- Tips to help sleep- https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/

Diabetes UK – Diabetes & Fatigue- https://www.diabetes.co.uk/symptoms/extreme-tiredness.html

 

Chronic Fatigue Syndrome links

NHS – Chronic Fatigue Syndrome- https://www.nhs.uk/conditions/chronic-fatigue-syndrome-cfs/

ME Association- https://meassociation.org.uk/about-what-is-mecfs/

Communication links

Positive Psychology – Assertive Communication- https://positivepsychology.com/assertive-communication/

Help Guide – Effective Communication- https://www.helpguide.org/articles/relationships-communication/effective-communication.htm

Pacing links

Guys & St Thomas’s – Pacing Techniques- https://www.guysandstthomas.nhs.uk/resources/patient-information/cardiovascular/pacing-your-physical-activity.pdf

Self Help – Pacing strategies-  http://cfsselfhelp.org/library/9-pacing-strategies

 

Mindfulness links

NHS- Mindfulness- https://www.nhs.uk/conditions/stress-anxiety-depression/mindfulness/

Be Mindful- https://www.bemindfulonline.com/

Mind – Mindfulness exercises- https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/mindfulness-exercises-tips/

Headspace – mindfulness- https://www.headspace.com/covid-19

Mindfulness Videos – search on YouTube for “mindfulness” and you will find many options

Mindfulness Apps – search on the apple store or Google Play for “Mindfulness Apps”.

Healthy Eating links

NHS- Eat Well- https://www.nhs.uk/live-well/eat-well/

NHS- Eatwell Guide- https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/

NHS – Change for Life- https://www.nhs.uk/change4life/food-facts#wLSFxeLcyKSYQ4oZ.97

NHS Weight Loss Plan- https://www.nhs.uk/live-well/healthy-weight/start-the-nhs-weight-loss-plan/

The British Nutrition Foundation- https://www.nutrition.org.uk/

The Association of British Dieticians- https://www.bda.uk.com/

British Heart Foundation- Nutrition- https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition

BHF Healthy Eating Toolkit- https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/healthy-eating-toolkit

BHF Eat Better Booklet- https://www.bhf.org.uk/informationsupport/publications/healthy-eating-and-drinking/eat-better

BHF Healthy Eating on a Budget- https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/healthy-eating-on-a-budget

BHF Taking control of weight- https://www.bhf.org.uk/informationsupport/support/taking-control-of-your-weight

BHF Understanding Cholesterol booklet- https://www.bhf.org.uk/informationsupport/publications/heart-conditions/understanding-cholesterol

 

Other useful websites and links

Diabetes UK – Preventing Diabetes- https://www.diabetes.org.uk/preventing-type-2-diabetes/ten-tips-for-healthy-eating

Diabetes UK- Eating with Diabetes- https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes

Diabetes UK- Healthy balanced diet- https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/what-is-a-healthy-balanced-diet

BHF Food Diary Worksheet- https://www.bhf.org.uk/informationsupport/publications/healthy-eating-and-drinking/eating-well---food-diary-worksheet

Food diary apps– google “uk food tracker apps” or search on apple store or google play.

 

Distraction links

Mind – Distraction techniques- https://www.mind.org.uk/information-support/your-stories/tackling-negative-thoughts-with-distraction/

Medication links

NHS – Medicined A-Z- https://www.nhs.uk/medicines/

Yellow Card Scheme – reporting side effects etc- https://yellowcard.mhra.gov.uk/

 

Talk to your Doctor

NHS – What to ask your doctor- https://www.nhs.uk/using-the-nhs/nhs-services/gps/what-to-ask-your-doctor/ 

Mind – How to talk to your doctor about Mental Health- https://www.mind.org.uk/information-support/guides-to-support-and-services/seeking-help-for-a-mental-health-problem/talking-to-your-gp/

Visualisation & Relaxation links

NHS – Mental Wellbeing audio guides- https://www.nhs.uk/conditions/stress-anxiety-depression/moodzone-mental-wellbeing-audio-guides/

Psychology Today – Visualisation Techniques- https://www.psychologytoday.com/gb/blog/living-forward/201806/3-effective-visualization-techniques-change-your-life

Mind – Relaxation Techniques- https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-exercises/

Relaxation music- www.youtube.com search relaxing sleep music and select the best one for you.

Useful websites and links

Government advice & information re coronavirus- https://www.gov.uk/coronavirus

NHS Choices- www.nhs.uk

NHS Stop Smoking- https://www.nhs.uk/better-health/quit-smoking/

NHS Alcohol Support- https://www.nhs.uk/live-well/alcohol-support/

Medical exemption Certificates and pre-payment cards- https://www.nhsbsa.nhs.uk/exemption-certificates

Benefits (Includes eligibility, Appeals, Tax credits and Universal credits)- www.gov.uk/browse/benefits

Citizens Advice- https://www.citizensadvice.org.uk/

Living with Pain- www.nhs.uk/Livewell/Pain

The Kings Fund- www.kingsfund.org.uk

National Voices- Personal Centred Care- www.nationalvoices.org.uk

Social Prescribing Video - https://www.youtube.com/watch?v=O9azfXNcqD8

 

Useful Charity Websites

Diabetes UK- www.diabetes.org.uk

Asthma UK- www.asthma.org.uk

British Lung Foundation- www.blf.org.uk

Arthritis Research UK- www.arthritisresearch.uk

Arthritis Care- www.arthritiscare.org.uk

Pain UK- https://painuk.org/

Blood Pressure UK- www.bloodpressureuk.org

British Heart Foundation- www.bhf.org.uk

Stroke Association- https://www.stroke.org.uk/

British Liver Trust- https://britishlivertrust.org.uk/

Alzheimer’s Society- https://www.alzheimers.org.uk/

Parkinson’s UK- https://www.parkinsons.org.uk/

The IBS Network- https://www.theibsnetwork.org/

Crohns & Colitis UK- https://www.crohnsandcolitis.org.uk/

Guts UK- https://gutscharity.org.uk/

Macmillan Cancer Support- https://www.macmillan.org.uk/

Age UK- https://www.ageuk.org.uk/

Carers UK- https://www.carersuk.org/Home