choosing self-care

Choosing Self-care

A guide to treating common health complaints yourself

PHARMACY

FYI

The searchable directory of activities, clubs and services in Blackpool, Fylde and Wyre.

www.fyidirectory.co.uk

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Evening and weekend

appointments with

healthcare professionals

If you:• Find it difficult to attend an appointment

during the day,• are a busy parent or carer,• or rely on working carers to take you to

appointmentsthese pre-bookable appointments are for you.

You can book an appointment with a healthcare professional at Freckleton, Fleetwood (Dock Street), Blackpool (Whitegate Drive), Garstang health centre and Over Wyre Medical Centre from 6.30pm-8pm weekdays and 8am-8pm at weekends (times vary depending on location).

Speak with your GP Speak with your GP practice or call 01253 practice or call 01253

952950 to book952950 to book4 10

Prameet Shah, Pharmacist

Don’t wait until you feel worse, ask us first.

HUHY18-04 © Crown copyright 2018.

You can help us help you if you start to feel unwell with a winter illness.

Even if it’s just a cough or cold, speak to your pharmacist before it gets more serious.

nhs.uk/staywell

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The following pages of advice should help you treat a range of health complaints yourself so you don’t have to make a GP appointment, leaving health care professionals free to treat patients with more serious illnesses.

Acne 8Back pain 9Chickenpox 10Common cold 11Constipation 12Cough 13Mental health 14/15Ear infection 16Eczema 17 Fever 18/19Headache 20Heartburn and indigestion 21Long term conditions - advice for cold weather 22Sinusitis (blocked nose) 23Sore throat 24Sprains and strains 25Sunburn 26

Contents

For more information on these and hundreds of other conditions visit

www.nhs.uk/conditions

Feeling unwell this

winter?

Self careLocal Pharmacy

Your GPNHS 111

First999

Urgent / emergency care

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For more information go towww.fyldecoastccgs.nhs.uk/winter2020

Common illnesses

Minor ailments

Health concerns / continuous illness

Life-threatening emergencies

Mental Health Wellbeing Helpline 0800 915 4640

Feeling unwell?

USE THE RIGHT SERVICEUSE THE RIGHT SERVICE

(Lower) Back painLow back pain describes tension, soreness and/or stiffness in the lower back, in most cases without a specific underlying cause.

• Simple back exercises, improving your posture, yoga and Pilates can be helpful.

• Remain active as far as possible. Don’t stay in bed!

• Take the strain off your back by trying different sleeping positions.

• A hot bath or hot water bottle can ease pain from tense muscles, while cold from an ice pack or a bag of frozen peas can help relieve discomfort from sudden back pain.

’Rub-on’ treatments and pain killers such as paracetamol and ibuprofen are effective in most cases. Seek advice from your pharmacist about stronger medicines such as codeine.

See your GP if your symptoms don’t start to improve within three days, if your back pain recurs regularly for more than six weeks, or:• You have a fever (a

temperature of over 38°C, or 100.4°F).

• Your pain moves up into your chest.

• Your pain started after a major fall or an accident.

• You become unsteady on your feet.

• You’ve been losing weight for no obvious reason.

Treat it as an emergency if:• You feel numb or notice ‘pins and needles’ in the area around your

bottom, your genitals, or down both of your legs.• You lose control of your bowels.

What is it?

How do I treat it?

What medicines will help?

When do I need medical attention?

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Acne (spots)What is it?

How do I treat it?



Acne is very common during puberty and is caused by swollen skin glands, sometimes caused through an infection.

How long does it last? YearsHow serious is it? MildCan I still go to work/school? Yes

• Wash your face only once or twice a day with lukewarm water.

• Avoid strong or abrasive soaps and excessive scrubbing.

• No matter how tempting, try not to squeeze spots as this may cause scarring.

Effective treatments are available to reduce and improve spots. Ask your pharmacist for advice on available preparations. You need to continue treatment for at least six weeks before seeing any changes. If a treatment is effective, continue for at least four to six months.

See the GP if normal over the counter medicines don’t work or if: • It is really bad and you feel unwell because of it.• It is causing you distress or affects your social life.• It becomes painful.• Spots begin to scar.• You have other symptoms such as absent periods, excessive hair

growth, or hair loss.

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How long does it last? 6-12 weeksHow serious is it? MildCan I still go to work/school? Yes (avoid manual work)

Common cold

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Mild viral infections can cause symptoms of a cold, including a runny and then blocked nose, sneezing, cough, a sore throat, a slightly raised body temperature (fever) up to 39°C and feeling generally unwell.

• Rest until you feel better.• Eat healthily. • Drink plenty of fluids.

We have no cure for the common cold. Paracetamol and ibuprofen can help reduce the symptoms.

See your GP if you notice one or more of the following:• You develop a high temperature (above 38°C or 102.2°F). • You’re feeling confused or disorientated.• You notice a sharp pain in your chest. • You cough up blood-stained phlegm (thick mucus).• You find it difficult to breathe.• You notice a marked swelling of the glands in your neck and/or

armpits.• Your symptoms last longer than three weeks.

What is it?

How do I treat it?



ChickenpoxChickenpox is common and mostly affects children, although you can get it at any age. It usually gets better by itself within a week without needing to see a GP.

• Drink plenty of fluid (try ice lollies if your child is not drinking) to avoid dehydration.

• Put socks on your child’s hands at night to stop scratching.

• Bathe in cool water and pat the skin dry (do not rub).

• Dress in loose clothes.

Take paracetamol to help with pain and discomfort and speak to a pharmacist about using antihistamine medicine to help itching.Do not use ibuprofen unless advised to do so by your doctor, as it may cause serious skin infections.

Try not to be around pregnant women, newborn babies and people with a weakened immune system, as it can be dangerous for them. Also, do not go to the GP until you have made an appointment; the receptionist may arrange a special time for you to attend to protect other patients in the waiting area. You should see a GP if:• You’re not sure it’s chickenpox.• The skin around the blisters

is red, hot or painful (signs of infection).

• Your child is dehydrated.• You’re concerned about your

child or they get worse.• You’re an adult and have

chickenpox.• You’re pregnant and have not

had chickenpox before and have been near someone with it.

• You have a weakened immune system and have been near someone with chickenpox.

• You think your newborn baby has chickenpox.

What is it?

How do I treat it?



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How long does it last? 1-2 weeksHow serious is it? MinorCan I still go to work/school? No

How long does it last? 1-2 weeksHow serious is it? MinorCan I still go to work/school? Yes (avoid spreading germs)

Cough

Coughs can last as long as eight weeks.

• Try simple home remedies, such as honey and lemon – just add freshly squeezed juice from one lemon and a teaspoon of honey to a mug of hot water.

• Drink at least six to nine glasses of water in a day and suck lozenges.

Paracetamol can help with relieving symptoms that may accompany a cough, such as a sore throat, fevers, and not feeling well.

Seek medical advice immediately if you feel more unwell than you’d expect, if it starts after you’ve choked on something, or if you notice any of the following warning symptoms:• You cough up blood for no obvious reason. • Your cough is not getting better within three to four weeks. • In addition to your cough, you have chest and/or shoulder pain. • You also find it difficult to breathe or talk in full sentences. • You’re losing weight for no apparent reason over a period of six

weeks or more. • Your voice becomes hoarse for longer than three weeks.• You notice new swellings anywhere in the neck or above your

collarbones.

What is it?

How do I treat it?



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Constipation

Constipation is when your poo becomes hard and you find it more difficult than usual, or even painful, to go to the toilet.

Constipation may be accompanied by feeling bloated or sick, losing your appetite, and aches or cramps in your abdomen.

• Eat more fibre such as fruit, vegetables and cereals.

• Drink plenty of water.• Try to exercise more.• Do not delay going to the toilet

when you feel the urge to go.

Paracetamol can help to relieve pain. Many medicines are available over the counter to help you go to the toilet. Speak with your pharmacist for advice.

See your GP if you notice any of the following:• You’ve been constipated for six weeks.• Your tummy becomes increasingly swollen, and/or you start

vomiting.• You’re over 50 and have never suffered from constipation before.• You think that a medication makes you constipated.• You notice blood in your poo.• You’ve been losing weight for no apparent reason.

What is it?

How do I treat it?



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How long does it last? A few daysHow serious is it? MildCan I still go to work/school? Yes

How long does it last? 3-4 weeksHow serious is it? MinorCan I still go to work/school? Yes

Evidence suggests there are five steps we can all take to improve our mental wellbeing. If you give them a try, you may feel happier, more positive and able to get the most from life.

• Connect – connect with the people around you: Your family, friends, colleagues and neighbours.

• Be active – you don’t have to go to the gym. Take a walk, go cycling or play a game of football.

• Keep learning – learning new skills can give you a sense of achievement and a new confidence.

• Give to others – even the smallest act can count, whether it’s a smile, a thank you or a kind word.

Be mindful – be more aware of the present moment, including your thoughts and feelings, your body and the world around you. Some people call this awareness ‘mindfulness.’ It can positively change the way you feel about life and how you approach challenges.

One in four of us will experience some kind of mental health problem at some time in our life. There are many local and national services and organisations that can offer help and support when you need it most.

Blackpool ‘Supporting Minds’ and Fylde and Wyre ‘Mindsmatter’ services offer a range of therapies that can be delivered in all sorts of ways including workshops, computerised support, telephone sessions and face to face. These services are free to Fylde Coast residents. To refer yourself to these services:

Blackpool - 01253 955 700 Fylde and Wyre - 01253 955 943

The online FYi Directory provides information about services and support groups which may be able to help you. (See page 3).

Mental health Mental health

14 15

Worried about your mental health?

The five ways to wellbeing

Psychological therapies

Ear infectionMiddle ear infection is very common, mostly affecting small children aged between six and 18 months.

When germs (such as viruses or bacteria) enter the ear drum during a cold, an ear infection can develop.

• Use painkillers.• Make sure your room temperature isn’t too high. • Take on regular fluids.

In Children:• Offer a small child as many feeds as she/he will take. • Avoid dummies and feeding while lying flat. • Check your child when sleeping and at night for signs of serious

illness.

You can take paracetamol or ibuprofen to reduce body temperature. Never give children both at the same time unless advised to do so by your GP!

Contact your GP surgery for urgent advice if you notice one or more of the following:• A body temperature over 38°C

in children age 0-3 months or over 39°C in children age 3-6 months.

• Your child is generally unwell or doesn’t start to improve after four days.

• There are additional symptoms, such as being sick repeatedly, feeling dizzy, a stiff neck.

Treat it as an emergency if:Your child has a rash that doesn’t fade on pressure (press a tumbler against the rash to see if it disappears), slurred speech, confusion, seizures (fits), and/or is sensitive to light.

Eczema

Eczema is a dry skin condition. Your skin can appear red (or darker, if you have dark skin), swollen, crusty and cracking. Itching is common and often caused by skin dryness or infection.

• Try to find out whether you are allergic to anything that has an impact on your eczema and avoid them.

• Avoid soap and bubble bath.• Avoid scratching too hard.• Dress appropriately for hot

and cold environments, or try to avoid extreme temperatures altogether.

• Wear clothes made out of cotton.

• Keep your skin as hydrated and smooth as possible by using moisturising creams or ointments regularly.

• Avoid using fabric conditioners and consider adding an extra rinse cycle when using a washing machine.

There is no known cure but speak to your pharmacist for treatments to reduce itching and inflammation.

Eczema rarely needs more urgent assessment and treatment. Seek medical advice if you notice any of the following:• Your skin problems severely affect your sleep or lifestyle.• You develop a painful blistery rash. Cracking, weeping and painful

skin may suggest infection.• Larger areas of your body, such as most of your chest, back, or limbs

become dry and/or red.

What is it?

What is it?

How do I treat it?How do I treat it?


What medicines will help?When do I need medical attention?


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How long does it last? 4 daysHow serious is it? MinorCan I still go to work/school? Yes

How long does it last? VariesHow serious is it? MildCan I still go to work/school? Yes

Speak to your GP if your child’s health gets worse or if you have concerns about looking after your child at home. Also seek medical advice straight away if you notice any of the following:• High fever - usually defined as

a body temperature over 38°C in children age 0-3 months or over 39°C in children age 3-6 months.

• Your child vomits repeatedly, or brings up dark green vomit.

• Your child doesn’t respond normally, wakes only with difficulty, is less active, doesn’t smile, appears ill or cries in an unusual way.

• Your child breathes much faster than usual.

• Your child’s fever has lasted for five or more days.

• Your child’s nostrils flare and the skin between the ribs or the area just below the rib cage moves abnormally during breaths.

• You notice abnormal grunting.• Your child doesn’t eat or drink

much and doesn’t pass as much urine.

• Your child’s mouth and eyes appear dry.

• In babies, the soft spot at the top of the head appears sunken or bulges.

• You notice any other unusual symptoms and signs that you can’t explain.

• Your child can’t walk and has developed a swelling or new lump in a limb or joint.

Treat it as an emergency if:• Your child has a stiff neck, cold limbs or has had a fit. • Your child looks pale, mottled or blue.• You notice a new rash that doesn’t fade on pressure (press a

tumbler against the rash to see if it disappears).

Your GP practice will offer same day appointments for

children if you call in the morning.

Fever in childrenFever in children

Fever is a raised body temperature, which usually suggests an underlying infection. Mild feverish illness is common in childhood – a natural, healthy and harmless response to help the body fight infection.

• Avoid over or under dressing your feverish child.• Make sure your room temperature isn’t too high.• Offer a feverish child regular fluids.• Check your feverish child when sleeping and at night for signs of

serious illness.

You can take paracetamol or ibuprofen to reduce body temperature. Never give children both at the same time unless advised to do so by your GP.

What is it?

How do I treat it?



1918

How long does it last? 5 daysHow serious is it? MinorCan I still go to work/school? No

Heartburn and indigestion

Heartburn and indigestion are symptoms of pain or discomfort in the upper abdomen or chest. They often result from overeating, eating high fat meals or being overweight.

• Avoid fatty and fried meals, and eating large meals late in the day.

• Avoid carbonated soft drinks, coffee and alcohol.

• Reduce or stop smoking.

Various drugs that neutralise the acid in your stomach (antacids) are available without prescription over the counter at pharmacies and supermarkets.

Seek medical advice if your symptoms do not respond to treatment or you notice any of the following:• You suffer from severe, persistent (longer than three weeks),

worsening and unexplained pain in your upper abdomen – particularly if occurring together with other symptoms, such as pain in your chest, breathlessness, sweating, feeling sick or vomiting.

• You vomit blood or dark lumps (like ‘coffee grounds’).• The colour of your poo has become very dark (looking like tar).• You feel faint, or you’ve collapsed.• You develop difficulties with swallowing.• You suffer from unexplained fever, night sweats, weight loss, or you

notice a swelling or mass in your upper abdomen.

HeadacheTension headaches affect both sides of the head. It usually feels ‘pressing’ or ‘tightening’ and is not affected by routine daily activities.

Migraine symptoms can vary but very often are accompanied by a throbbing headache affecting one or both sides of the head and made worse by ordinary daily activities.

• Try to relax and get plenty of rest and sleep.

• Drink at least six to eight glasses of fluid (ideally water) a day.

• Avoid alcohol, caffeine and take regular meals.

Various pain killers are available without prescription from your pharmacist but seek advice as some can cause headaches.

Seek medical advice if over the counter treatments don’t relieve your symptoms or if you notice any of the following:• Your headaches become more

frequent.• You vomit for no apparent

reason or have a high fever.• You develop a stiff neck or feel

drowsy.• You suffer from persisting

headaches after a blow or other injury to your head.

• Your headache prevents you from getting to sleep or wakes you.

• Your headache is worse on

coughing, straining, bending, lying flat or laughing.

• You notice a change in speech or personality.

• You develop weakness, numbness or other odd sensations anywhere on your body, or you feel unsteady on your feet.

• Your eyes feel really uncomfortable when looking at bright light, or you suffer other new eye complaints, such as sudden blind spots.

• You have muscle pains, pain when chewing or a tender scalp.

What is it?

What is it?

How do I treat it?

How do I treat it?


What medicines will help?When do I need medical attention?


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How long does it last? 24 hoursHow serious is it? MildCan I still go to work/school? Yes


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Long term conditions Sinusitus (blocked nose)

A swelling and irritation of the lining of the sinuses (the nose). Viral infections, such as the common cold, can cause the lining of the nose to swell. Fluid inside the sinuses may build up, which can make you feel bunged up and stuffy.

• Rest.• Breath the steam from a bowl of hot water with menthol.• Applying warm face packs and washing out the nose with a steady

stream of saline solution (available from your pharmacy) may help relieve your symptoms.

• Drink plenty of fluids.• Eat healthily.

Paracetamol or ibuprofen can help reduce the symptoms of sinusitis.

Seek urgent advice if you notice one or more of the following: • You develop a high temperature (above 39°C or 102.2°F), which can

be a sign of a more serious type of infection. • You’re confused or disorientated.• You feel really unwell.• You’re at high risk of complications because you suffer other medical

conditions.• You suffer severe pain or discomfort in your face.• Your nose produces lots of thick green/yellow fluid.

What is it?

How do I treat it?



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Advice for cold weatherCold weather can trigger a flare-up of symptoms for people who already have conditions that affect their breathing. This is due to the dry air which causes the fluid lining of the throat to dry up which can lead to irritations and swelling.

Cold weather also increases the production of thicker and stickier than normal mucus which can cause blockages in the respiratory system and also increases likelihood of colds or other infections.

If you have a long term condition such as COPD, Asthma or a heart condition you need to make sure you are prepared for any cold weather by following these tips.

Keep warm

Heat your home to at least 18°C.Eat at least one hot meal a day.

Dress right

Wrap up warm, especially when going out.Wear plenty of layers to retain body heat.

Keep active

Light exercise will help with blood circulation and build lung strength.

Follow your management plan

Carry any medication you have with you at all times and take any preventer medication as instructed by your doctor or nurse specialist.

Sprains & strainsSprains are due to injured ligaments and often affect the thumb, wrist, ankle and knee. Typical symptoms of a sprain include pain around a joint, swelling, tenderness, and an inability to use the joint normally.

Muscle strains are caused by over-stretching or tearing of muscle fibres and are common in the legs and lower back.

• Remember PRICE:• Protect the affected limb, • Rest it, • Use Ice, • Use Compression bandages

and • Elevate the area.

• Avoid exercise in the first 72

hours after an injury. • If you’ve suffered a sprain,

gently move your limb in all possible directions (as soon as your pain allows).

• If you have a strain keep the affected muscle still for a few days after the injury.

Painkillers and rubbing ointments are widely available over the counter.

Warning symptoms and signs include:• Your symptoms don’t start to improve after three to four days. • You can’t walk because of your injury, or an affected leg ‘gives way’

and makes you walk unsteadily.• The affected body part is deformed or shows lumps or bumps. • You can’t move an affected joint.• Your skin over the affected area feels numb. • You notice more than only mild bruising and swelling.

What is it?

How do I treat it?



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How long does it last? 6-8 weeksHow serious is it? MildCan I still go to work/school? Yes

Sore throat

A sore throat is usually caused by a harmless viral throat infection that gets better by itself.

• Eat cool, soft food and drink cool or warm drinks.

• Suck lozenges, ice cubes, ice lollies or hard sweets.

• Gargling with warm, salty water may also help reduce swelling and pain.

• Avoid smoking and smoky environments as much as you can.

• Drink at least six to eight glasses of water every day.

Painkillers help to relieve symptoms of sore throat. Use what suits you best and talk to your pharmacist if you’re unsure.

Seek medical advice if your symptoms are no better after two weeks, if you have frequent sore throats that do not respond to pain killers or if you have any of the following symptoms:• A persistent high temperature over 38°C for more than three days. • You find it hard to breathe in and your throat feels like it’s closing

up. • Your voice becomes muffled. • You find it difficult to drink enough fluids and become dehydrated.

Treat it as an emergency if:• You’re drooling and find it difficult to swallow.

What is it?

How do I treat it?



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How long does it last? 3-7 daysHow serious is it? MinorCan I still go to work/school? Yes

20

Not sure what to do?

Go straight to111.nhs.uk

HUHY19-03 © Crown copyright 2019

27

SunburnSunburn is red, hot and sore skin caused by too much sun. It may flake and peel after a few days.

• Get out of the sun as soon as possible.

• Cool your skin with a cool shower, bath or damp towel (take care not to let a baby or young child get too cold).

• Apply aftersun cream or spray, like aloe vera.

• Drink plenty of water to cool down and prevent dehydration.

• Cover sunburned skin from direct sunlight until skin has fully healed.

You can take painkillers, such as paracetamol or ibuprofen, to help with any pain. Speak to a pharmacist about aftersun treatments.

See your GP if:• Your skin is blistered or swollen.• Your temperature is very high, or you feel hot and shivery.• You feel very tired, dizzy and sick.• You have a headache and muscle cramps.• Your baby or young child has sunburn.

Severe sunburn can lead to heat exhaustion and heat stroke, which can be very serious. Seek urgent advice from NHS 111 or an urgent treatment centre if you have:• A headache.• Dizziness and confusion.• Fast breathing or pulse.

• Loss of appetite and feeling sick.

• Excessive sweating and pale, clammy skin.

• Cramps in the arms, legs and stomach.

• Temperature of 38°C or above.

What is it?

How do I treat it?



26

How long does it last? 7 daysHow serious is it? MinorCan I still go to work/school? Yes

Created by:NHS Blackpool Clinical Commissioning GroupNHS Fylde and Wyre Clinical Commissioning GroupBlackpool Teaching Hospitals NHS Foundation TrustBlackpool CouncilLancashire County CouncilFylde Borough CouncilWyre Borough Council

If you would like this document in an alternative format or language please contact the Fylde Coast CCGs:

Write to: Fylde Coast CCGsBlackpool Stadium

Seasiders WayBlackpoolLancashire

FY1 6JX

Telephone: 01253 951200Email: [email protected]

For more information on these and hundreds of other conditions visit

www.nhs.uk/conditions

choosing self-care

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