Self management is about learning about your condition and what works for you and making plans so you can live your life to the full. It involves you learning key skills to manage your own health and wellbeing, how to work in partnership with healthcare professionals, and live with your condition with support from family, friends and the wider community. There is lots of support available online and courses you can attend to learn these skills.

Self Management is about looking at the skills and tools that can help you to learn to live with your condition . Many you might already be doing but just don’t call it Self Management. Small changes and being aware can make a big difference to daily life. There are Booklets , courses, and groups in Highland that can support you to learn and meet others to share your tips and knowledge

Learning how to live well with your condition is an important part of your journey. Self Management can help you to do all you can to live with your condition.  Each of the links below opens in a new window/tab.

Information about self-management

What is self-management - MySelf-Management (formerly LGOWIT)

How self-management can help you - My Lungs, My Life

Self-management and health - what does it mean? - Chest Heart & Stroke Scotland (CHSS)

Tips for daily living - My Lungs, My Life

Coping with tiredness - Chest Heart & Stroke Scotland (CHSS)

Overcoming fatigue - My Lungs, My Life

What you can do to manage your COPD - Asthma + Lung UK

Take control of your COPD - a video from NHS Greater Glasgow & Clyde

Cough and urinary incontinence - My Lungs, My Life

If you’re living with a respiratory condition, it is important to eat a healthy, balanced diet with lots of variety, to keep you and your lungs healthy, and to help prevent infections.  Keeping a healthy body weight is also an important element of keeping healthy.  Each of the links below opens in a new window/tab.

Sources of information about eating well

Healthy eating and weight - Asthma + Lung UK

Healthy eating and drinking - Chest Heart & Stroke Scotland (CHSS)

Healthy eating for people with COPD - My Lungs, My Life

Diet and COPD - video from NHS Greater Glasgow & Clyde

If you have a respiratory condition you may worry about exercise, and even about everyday activities .  But being active (from walking to exercise classes or singing) will improve your breathing, help ease your symptoms  and increase your strength and general fitness.  This in turn will make everyday activities less tiring, and improve your quality of life and even your mood. This section will give you information on the benefits of keeping active and some of the different activities you might like to try.  Each of the links below opens in a new window/tab.

High Life Highland provides exercise classes suitable for people with long term health conditions, including respiratory conditions, at 7 of their leisure centres across the Highlands.  Find out more at: Active Health, Dynamic Wellbeing

Information about keeping active 

Keeping active - Chest Heart & Stroke Scotland (CHSS)

Exercising with COPD - NHS Inform

Physical activity and exercise - My Lungs, My Life

Keeping active with a lung condition - Asthma + Lung UK

Keep active programme - Asthma + Lung UK

High Life Highland's Active Health classes - High Life Highland

Links to exercise videos 

Low intensity seated exercises - YouTube videos from Chest Heart & Stroke Scotland (CHSS)

Low intensity exercise in a chair - YouTube video from Chest Heart & Stroke Scotland (CHSS)

Moderate intensity, mostly chair based - YouTube video from Chest Heart & Stroke Scotland (CHSS)

Moderate intensity, standing circuits - YouTube video from Chest Heart & Stroke Scotland (CHSS)

Exercise for severe COPD - a video from NHS Greater Glasgow & Clyde

Smoking will impact your life, and even more so if you are living with COPD or other respiratory conditions. If you are a smoker the best thing you can do to enable you to live your life, look after your health and to help you feel better, is to give up smoking.  Giving up can be hard and it has to be the right decision for you. This section will give you more information and signpost you to support.  Each of the links below opens in a new window/tab.

Information about smoking

Why smoking is bad for me - Asthma + Lung UK

COPD and smoking - Ash

Stop smoking - Asthma + Lung UK

Help to stop smoking - My Lungs, My Life

Stopping smoking - Chest Heart & Stroke Scotland (CHSS)

Help to stop smoking in the Highlands

Smoke Free Highland - NHS Highland - evidence shows that you are 4 times more likely to quit if you have expert help

Did you know that, if you have a long term respiratory condition, singing can improve your quality of life, reduce exacerbations (flare ups), reduce use of reliever inhalers and even reduce hospital admissions?  Each of the links below opens in a new window/tab.

The Cheyne Gang online Signing for Lung Health group

Singing for Lung Health can help with:- Posture Breath control Re-learning more helpful breathing habits Improving mood and reducing feelings of anxiety or stress Meeting other people who also experience breathlessness You don’t need any experience of singing or music to take part!
Visit the Cheyne Gang's website at:  www.thecheynegang.com - you'll find lots of information about the Cheyne Gang as well as free weekly activities and breathing exercises.	Or contact: anne@thecheynegang.com                  07769 322 583 julie@thecheynegang.com

Singing for Lung Health with Asthma + Lung UK

Motivational Mondays are Asthma + Lung UK's Singing for Lung Health sessions with Helen Hayes. The sessions include relaxation and breathing exercises and also singing.

The sessions take place on Zoom every Monday from 10.30am to 11.15am but there are introductory sessions from 10am for new attendees.  Sessions don't run on Bank holiday Mondays

See Motivational Mondays for more information, and email supportgroups@asthmaandlung.org.uk or call 0300 222 5800 to find out how to register for these sessions.

Breath Cycle, Scottish Opera’s online help for people with breathing difficulties

Breath cycle: Breathing techniques practiced by professional opera singers can help those living with Long COVID and other respiratory conditions? Our programme so far indicates strengthened mental health and wellbeing, along with significant improvements in respiratory health.
Visit the Scottish Opera's website at: www.scottishopera.org.uk/join-in/breath-cycle you'll find video exercises to guide you through the basics of some operatic singing techniques, and the opportunity to register for weekly singing sessions. Breath Cycle | Scottish Opera	Sing your way to better health

Learning about your medication and how to take it properly is part of you managing your condition. This section provides a useful guide to understanding your medication.  Each of the links below opens in a new window/tab.

Information about medications used to treat respiratory conditions

Medications used to treat Asthma - My Lungs, My Life

Medications used to treat COPD - My Lungs, My Life

Inhalers

Practical guide to inhalers - My Lungs, My Life

Nebulisers

Nebulisers - My Lungs, My Life

Oxygen

Oxygen therapy - My Lungs, My Life

Home oxygen therapy - Asthma + Lung UK *

Essential Guide to Oxygen Therapy - a leaflet from Chest Heart & Stroke Scotland (CHSS) *

* Recommended resource

Rescue medication

You may have been given a Rescue Medication pack to take if you are having an exacerbation.  The pack will include antibiotics, to be used if your sputum has increased or changed colour, and prednisolone (a steroid), which you should take if you are significantly more breathless than usual.  You should tell your GP or respiratory team if you take your rescue meds.

Traffic lights for COPD - a leaflet from Chest Heart & Stroke Scotland (CHSS) *

* Recommended resource

Vaccinations are important and all the more so if you have a respiratory condition. It is important that you get your annual Flu vaccination and all recommended Covid Vaccinations. Useful information can be found here.  Each of the links below opens in a new window/tab.

Information about vaccinations

Vaccinations for people with COPD - My Lungs, My Life

Living with COPD (chronic obstructive pulmonary disease), and other respiratory conditions can be challenging but you can make small changes to your daily routine and mindset which will have a big impact on your quality of life.  Each of the links below opens in a new window/tab.

Information about living well with COPD

Living well with COPD - NHS Inform

Hints and tips for living well with COPD - NHS Inform

Myths about COPD - NHS Inform

Living with COPD - a leaflet from Chest Heart & Stroke Scotland (CHSS)

Managing your energy levels - a leaflet from the Breathlessness Intervention Service * - printable version

* Recommended resource

Although lots of people live well with a respiratory condition, it can be really tough. As well as dealing with your respiratory condition you might also feel anxiety, stress, depression or other mental health issues.  Sometimes information and advice about coping is not enough, and you really need to talk to somebody. Your mental wellbeing is important.  Each of the links below opens in a new window/tab.

Confidential Helpline

Breathing space - a confidential phone line for anyone in Scotland over the age of 16 who is feeling low, anxious or depressed - ring 0800 838587 - Monday to Thursday 6:00 pm to 2:00 am, Friday 6:00 pm to Monday 6:00 am  

Information about coping with depression, stress and anxiety

Mental wellbeing - Chest Heart & Stroke Scotland (CHSS)

Your mood and anxiety - My Lungs, My Life

Managing thoughts about breathlessness - a leaflet from the Breathlessness Intervention Service * - print version

Information about relaxation

COPD and relaxation - My Lungs, My Life

Relaxation - a leaflet from the Breathlessness Intervention Service (BIS) *

Relaxation audio -  audio files for you to listen to, to help you relax your breathing from the Breathlessness Intervention Service (BIS)*

Information about mindfulness

Highland Mindfulness Group - holds free, regular sessions using Zoom and (when possible) face-to-face

Mindfulness - explains more about mindfulness, what it is, how it helps mental wellbeing & how to practice mindfulness from NHS UK

Meditations from Chris Germer - meditations to guide you through the first phase of mindful self-compassion training

HeadSpace - learn how to be fully present and engaged in the moment (free for 14 days, thereafter charges apply)

Calm - app for sleep, medication and relaxation (requires setting up an account and charges may apply)

Mindfulness - a leaflet from the Breathlessness Intervention Service (unfortunately, this leaflet refers to a CD, which we are unable to supply - links to more mindfulness resources will be added soon).

Also check out: Wider support networks

* Recommended resource

In the modern world, and particularly if you are living with, or caring for somebody with, a respiratory condition it is important to look after your mental health as well as your physical health.  Each of the links below opens in a new window/tab.

Information about looking after your mental health & wellbeing

Mental wellbeing - Chest Heart & Stroke Scotland (CHSS)

Mental wellbeing - advice on dealing with low mood, anxiety, phobias and stress from NHS Inform

Looking after your mental health - Mental Health Foundation

Mental health and wellbeing - Asthma + Lung UK

Highland Mental Wellbeing - a collection of resources to support mental wellbeing, including information, support groups, interactive online self-help, help lines and apps

HeadSpace - through science-backed meditation and mindfulness tools, Headspace aims to help you create life-changing habits to support your mental health and find a healthier, happier you (free for 14 days, thereafter charges apply)

Help line

Breathing space - a confidential phone line for anyone in Scotland over the age of 16 who is feeling low, anxious or depressed - ring 0800 838587 - Monday to Thursday 6:00 pm to 2:00 am, Friday 6:00 pm to Monday 6:00 am  

Also check out: Wider support networks

The death of somebody you know or love is always difficult and may be devastating.  Support is available to help you live with your loss.  Each of the links below opens in a new window/tab.

Information about living with grief and loss

Adult counselling and bereavement services - Highland Hospice

Bereavement support - Cruse Bereavement Care Scotland

Help lines

Cruse bereavement care Scotland - national helpline (and online webchat) - ring  808 802 6161 - Monday to Friday 9:00 am to 8:00 pm, weekends 1:00 pm to 4:00 pm

Breathing space - a confidential phone line for anyone in Scotland over the age of 16 who is feeling low, anxious or depressed - ring 0800 838587 - Monday to Thursday 6:00 pm to 2:00 am, Friday 6:00 pm to Monday 6:00 am