MySelf-Management SCIO* is a Highland-based charitable organisation which was formerly the partnership project Let’s Get on With It Together (LGOWIT). MySelf-Management raise awareness of the difficulties of living with a long-term health conditions and help people to self-manage their conditions through training, education and fun.  MySelf-Management focus on the commonality of symptoms and shared experiences rather than specific conditions. They offer Living Better peer support groups in 14 locations across Highland, social and wellbeing sessions online, themed self-management chats online, a Self-Management eLearning Course (opens in a new tab/window) and a pre-printed self-management booklet and plan.  The booklet was developed in partnership with people with long term health conditions and is made up of the following sections:

1. Know your symptoms
2. Setting personal goals and action planning
3. Pacing tool
4. Planning for setbacks
5. Managing my medication

You can find more information about up-coming activities online and in-person on their website or Facebook page or email info@myself-management.org

*Scottish Charitable Incorporated Organisation

Asthma action plans are designed to help you to understand your condition, manage your symptoms, take control and feel better.  Each of the links below opens in a new window/tab.

Monitoring severe asthma symptoms - Asthma + Lung UK

Your Asthma Action Plan - Asthma + Lung UK

Peak Flow - Asthma + Lung UK - checking your peak flow every day can help you keep an eye on your asthma and could cut your risk of an asthma attack

Peak Flow Diary - Asthma + Lung UK

COPD self-management plans are designed to help you to understand your condition, manage your symptoms, take control and feel better.  Each of the links below opens in a new window/tab.

Your COPD self-management plan - Asthma + Lung UK

Traffic Lights for COPD - video from NHS Greater Glasgow & Clyde

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

Managing COPD exacerbations (flare ups)

When you live with COPD (chronic obstructive pulmonary disease) you may experience exacerbations (flare ups) of your symptoms - this is when your symptoms become particularly severe, either with or without an infection. Learning the signs of an exacerbation starting up, and knowing what to do when you experience them, is important to help you to manage your condition.

Signs of COPD exacerbations and what to do - My Lungs, My Life

Managing COPD flare-ups - Asthma + Lung UK

Recovering from exacerbations - My Lungs, My Life

* Recommended resource

Breathing techniques can help with breathlessness and chest clearance techniques can help clear sputum and reduce your risk of infections. Each of the links below opens in a new window/tab.

Managing Cough - a talk by Jude Colligan, Specialist Respiratory Physiotherapist (YBM Session 2 - Apr'22)

Active cycle of breathing techniques - video from NHS Greater Glasgow & Clyde

Chest clearance - video from NHS Ayrshire & Arran

How to clear your chest - My Lungs, My Life

Breathing techniques to ease breathlessness - leaflet from the Breathlessness Intervention Service * - print version

Breathlessness Intervention Service - leaflets * 

* Recommended resource

Breathlessness is one of the main symptoms of respiratory conditions, it can be very unpleasant, disabling, frightening and distressing, it can create a lot of anxiety and stress, and take the pleasure out of life.  But there are ways of managing, and even improving, breathlessness. Each of the links below opens in a new window/tab.

Information and advice about breathlessness

What makes you breathless? - My Lungs, My Life

Breathlessness - Chest Heart & Stroke Scotland (CHSS)

Shortness of breath - NHS Inform

Techniques to help manage breathlessness

Breathing, Thinking and Functioning - a talk by Michelle Duffy, Specialist Respiratory Nurse 

How can I manage my breathlessness? - Asthma + Lung UK

Managing and treating breathlessness - Macmillan Cancer Support

Managing breathlessness - the breathing thinking functioning (BTF) approach - leaflet from the Breathlessness Intervention Service * - print version

Using a hand held fan to ease breathlessness - leaflet from the Breathlessness Intervention Service * - print version 

Breathing techniques to ease breathlessness - leaflet from the Breathlessness Intervention Service * - print version

Positions to ease breathlessness - leaflet from the Breathlessness Intervention Service * - print version

Managing breathlessness -  leaflet from Marie Curie providing a guide to breathing techniques, medication and other things that can help

More leaflets and videos about breathlessness

Breathlessness Intervention Service - a range of patient information leaflets about managing breathlessness 

Breathlessness Intervention Service - video and audio to help manage breathlessness including relaxation scripts

* Recommended resource

Having a chronic cough is one of the main symptoms of various respiratory conditions.  Each of the links below opens in a new window/tab.

Information and advice about chronic coughs

Cough - NHS Inform

Cough and urinary incontinence - My Lungs, My Life

Managing a cough - Asthma + Lung UK

In contrast:

Cough caused by a virus - Patient info

Methods to reduce coughing

• Breathing through your nose as much as you can, rather than your mouth can help. Try to build it up slowly so you are eventually using your nose all the time (except when talking). 
• If you feel a cough coming on swallow hard, relax your shoulders and concentrate on breathing slowly and gently out.  
• Retraining your breathing pattern. Develop good breathing habits by using your diaphragm, rather than muscles around your shoulders and neck to breathe.   
• Using airway clearance techniques to help keep your airways clear. 
• Try taking regular sips of water. This can help to keep your throat moist and reduce irritation. Carrying a water bottle with you can help with this.  
• Sucking on a sweet can have a similar effect. This can be useful before talking on the phone/ for a long period of time. 
• Some people find eating frozen pineapple chunks or frozen grapes can help with cough. 

Reference: University of Collage London Hospital, Respiratory Physiotherapy Chronic cough leaflet

Stop cough remedy

• Try not to cough at all, but if a cough feels like it is to come then cough once only, with hand over mouth and with lips closed. 
• Swallow once or sip some water 
• Keeping lips closed, breathe out gently, pinch your nose closed and take a breath pause of 5-10 secs 
• Continue to breathe gently with lips closed for about 15 seconds 
• Repeat the breath pause 2-3 times, resisting the urge to cough. 

Reference: NHS Highland's Specialist Respiratory Physiotherapist

Managing Cough - a talk by Jude Colligan, Specialist Respiratory Physiotherapist

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

COPD and relaxation - My Lungs, My Life

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

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 Services (BIS)*

Mindfulness - a leaflet from the Breathlessness Intervention Service (BIS)

Also check out Wider support networks

* Recommended resource

Experiencing fatigue and tiredness is very common for people with many long term health conditions, including respiratory conditions.  Each of the links below opens in a new window/tab.

Information and advice about fatigue

Pacing and overcoming fatigue - My Lungs, My Life

Tiredness and fatigue - a leaflet from Chest Heart & Stroke Scotland (CHSS)

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

Movement and energy support - Asthma + Lung UK (this page is specifically about long covid, but much of the advice is relevant to other people suffering from fatigue)

* Recommended resource