Information and Support Resources Resources 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 Your browser does not support the audio element. Please click here to download the file audioclip-diaphragmaticbreathing.mp3 Your browser does not support the audio element. Please click here to download the file audioclip-pursedlipbreathing.mp3 Your browser does not support the audio element. Please click here to download the file audioclip-introductiontomindfulness.mp3 Your browser does not support the audio element. Please click here to download the file 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