What you're feeling, and what to do about it

Seek help if

• Crushing or heavy pressure lasting more than a few minutes
• Pain spreading to the arm, back, neck or jaw
• Sweating, nausea or shortness of breath with the pain

Self-care steps

• Sit down and rest while you assess how the pain behaves
• Note when it started and what you were doing

Common causes

• Muscle strain
• Acid reflux
• Anxiety
• Heart conditions

Seek help if

• Unable to speak a full sentence without gasping
• Lips or fingertips turning blue or grey
• Sudden severe breathlessness at rest

Self-care steps

• Sit upright and try to slow your breathing
• Use your reliever inhaler if you have an asthma plan

Common causes

• Asthma
• Chest infection
• Anxiety
• Heart strain

Seek help if

• A stiff neck with a rash that doesn't fade when pressed
• Confusion, drowsiness or a fever that won't come down
• A very high temperature in a baby under three months

Self-care steps

• Drink fluids regularly to stay hydrated
• Rest and dress in light layers
• Use paracetamol or ibuprofen if you are comfortable doing so

Common causes

• Viral infection
• Bacterial infection
• Post-vaccination response

Seek help if

• The worst, most sudden headache you have ever had
• Headache with weakness, slurred speech or vision loss
• Headache after a significant head injury

Self-care steps

• Rest in a quiet, dim room
• Drink water and have a small snack
• Try a simple pain reliever if needed

Common causes

• Tension
• Dehydration
• Eye strain
• Migraine

Seek help if

• Sudden severe pain that stops you moving
• A rigid, very tender belly
• Vomiting blood or passing black stools

Self-care steps

• Sip water and rest
• Use a warm compress for cramping
• Eat plain foods until it settles

Common causes

• Indigestion
• Trapped wind
• Period pain
• Stomach bug

Seek help if

• Coughing up blood
• Breathlessness that is getting worse
• Unexplained weight loss alongside the cough

Self-care steps

• Stay hydrated and try warm honey and lemon
• Avoid smoke and known irritants

Common causes

• Lingering virus
• Post-nasal drip
• Asthma
• Reflux

Seek help if

• Difficulty breathing or swallowing saliva
• Drooling or a muffled voice with high fever

Self-care steps

• Drink warm fluids and rest your voice
• Try lozenges or salt-water gargles

Common causes

• Viral infection
• Bacterial tonsillitis
• Dry air

Seek help if

• Loss of bladder or bowel control
• Numbness around the groin or inner thighs
• Severe pain after a fall or accident

Self-care steps

• Keep gently moving rather than resting in bed
• Use heat and over-the-counter pain relief
• Ease back into activity as it settles

Common causes

• Muscle strain
• Poor posture
• Lifting injury

Seek help if

• A hot, red, very swollen joint with fever
• Inability to use or bear weight on the joint

Self-care steps

• Rest and gently elevate the joint
• Apply ice for new swelling
• Keep moving within a comfortable range

Common causes

• Overuse
• Arthritis
• Minor injury

Seek help if

• Signs of dehydration with constant vomiting
• Vomit that looks like coffee grounds or contains blood

Self-care steps

• Sip clear fluids slowly
• Eat small, bland meals when ready
• Rest and avoid strong smells

Common causes

• Stomach bug
• Motion
• Pregnancy
• Medication

Seek help if

• Fatigue with chest pain or severe breathlessness
• Fainting or near-collapse

Self-care steps

• Prioritise consistent sleep and movement
• Review caffeine, alcohol and stress levels

Common causes

• Poor sleep
• Stress
• Low iron
• Thyroid issues

Seek help if

• Thoughts of harming yourself or not wanting to be here
• Feeling unable to keep yourself safe

Self-care steps

• Stay connected with people you trust
• Keep a gentle daily routine with some movement
• Talk to your GP about support options

Common causes

• Stress
• Grief
• Depression
• Burnout

Seek help if

• Panic with chest pain you cannot explain
• Anxiety that leaves you unable to function or stay safe

Self-care steps

• Try slow breathing — longer out-breaths help settle the body
• Limit caffeine and step away from stressors when you can

Common causes

• Stress
• Anxiety disorders
• Caffeine
• Sleep loss

Seek help if

• Loud snoring with pauses in breathing reported by others
• Sleepiness so severe it affects driving or safety

Self-care steps

• Keep a steady sleep and wake schedule
• Wind down without screens before bed
• Avoid late caffeine and large evening meals

Common causes

• Stress
• Screen use
• Caffeine
• Sleep apnoea

Seek help if

• Palpitations with chest pain or fainting
• A racing heart that won't settle with breathlessness

Self-care steps

• Sit and breathe slowly until it passes
• Cut back on caffeine and note any triggers

Common causes

• Caffeine
• Stress
• Dehydration
• Heart rhythm issues