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General Self-management Recommendations for all

Here you can find various links and resources to support the implementation of these general self-management recommendations. 

 

Before undertaking any significant health changes, please make sure you consult your own doctor to ensure the changes are safe for you and your personal circumstances.

SLEEP

The recommendation is to establish a regular sleep-wake cycle. Specific work on sleep hygiene, together progressive muscle relaxation training or other relaxation training, is likely to help with this. Sleep hygiene materials are available at http://www.nhs.uk/Livewell/insomnia/Pages/bedtimeritual.aspx and Sleep problems and insomnia self-help guide | NHS inform.
 

DIET

Food Ingredients in Bowls

A healthy diet is as important in enabling good mental health as it is in enabling good physical health. Current recommendations regarding nutrition and healthy eating recommendations can be found at Eat well - NHS (www.nhs.uk) and Food and nutrition - Healthy living | NHS inform

SUBSTANCES

Pouring Beer

The recommendation is to avoid alcohol, caffeine and other psychoactive drugs.

 

If you are concerned about your own drug use or that of someone else, support services are available across Highland. NHS Highland Drug and Alcohol Recovery Service can be contacted on 01463 716888 or Highland Alcohol and Drug Advice Support Service (HADASS) on 01463 717594.  We encourage everyone to download the Highland Overdose Prevention & Engagement (HOPE) App.  The HOPE App contains information about what to do in an overdose situation, plus harm reduction information and contacts for support services.  Download for free: Android: https://bit.ly/3tawMkA  Apple: https://apple.co/39XfjEi

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ACTIVITIES

Walking the Dog

The recommendations are to schedule activities which promote pleasure and mastery and to increase current exercise levels, eventually aiming for 150 minutes of moderate intensity exercise per week, unless advised otherwise by a medical professional. Exercise guidelines can be found at Keeping active | NHS inform.

SMOKING

Person at Night with Smoke

For further information and support with smoking cessation can be found here: Stopping smoking | Smoke Free Highland (scot.nhs.uk)

CHRONIC PAIN

Physical Therapist

For further information and support with regards to Chronic Pain please visit: Chronic pain self-help guide | NHS inform

MENTAL HEALTH

Calm Woman

Working through relevant self-help materials is also likely to be beneficial. Some suggestions can be found below:

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