1. First Moments After a Fall – Stay Still, Check Yourself

If you have just fallen, the first priority is safety – not rushing to get up. If possible:

• Stay where you are for a few moments and try to stay calm.
• Take slow breaths and notice what hurts, what feels normal, and what feels different.
• Look around to see if there is anything dangerous (for example, broken glass, hot surfaces).

If you are alone and cannot get up, try to:

• Call out for help, use a pendant alarm or use your phone if it is within reach.
• Keep as warm as possible – use a nearby coat or cushion under you if you can reach safely.
• Move gently to relieve pressure on one area of your body if you are on the floor for a long time.

2. When to Call 999 Immediately

Call 999 straight away if you fall and have any of the following:

• Severe chest pain, difficulty breathing or pain spreading to your arm, jaw or back.
• Signs of stroke – sudden weakness in your face, arm or leg (especially on one side), difficulty speaking, confusion or sudden vision loss.
• Heavy bleeding that does not stop with pressure.
• Severe pain in your hip, thigh or back, or you cannot put any weight through a leg.
• A head injury with loss of consciousness, vomiting, confusion or a severe headache.
• Obvious deformity of a limb or suspected broken bone that cannot be moved without extreme pain.

If you are unsure whether your situation is an emergency, you can call NHS 111 for advice, but if in doubt and symptoms are severe, calling 999 is safest.

3. If You Think You Can Get Up Safely

If you feel able to move and there are no red-flag symptoms, you may try a controlled method of getting up. Only do this if:

• You can move your arms and legs more or less normally.
• You do not feel severely dizzy, faint, confused or in extreme pain.
• You have a sturdy piece of furniture nearby, such as a sofa or heavy chair, that will not move when you lean on it.

Once seated, sit quietly for several minutes. Check again for pain, dizziness, bleeding or any new symptoms. Even if you manage to get up, it is still wise to let a health professional know you have fallen.

4. After the Crisis – Do You Need a Medical Check?

Many people are tempted to “brush off” a fall if they feel mostly okay once they are sitting or standing again. However, it is usually important to let someone know, especially if:

• You are over 65 and have fallen, even without serious injury.
• You have fallen more than once in the last 12 months.
• You were on the floor for a long time before being found.
• You take medicines that can affect blood pressure or balance.
• You are unsure what caused the fall.

Falls can sometimes be the first sign of:

• Blood pressure problems.
• Infections (for example urine or chest infections).
• Heart rhythm problems.
• Changes in strength, balance, eyesight or memory.

A GP, falls clinic or community nurse can help work out what happened and what might prevent future falls.

5. Looking After Your Body in the Days After a Fall

In the hours and days after a fall, you may notice:

• Bruises appearing or changing colour.
• Stiffness in muscles and joints, especially the next day.
• Minor cuts or grazes.

General self-care might include:

• Resting more than usual for a day or two, but not staying in bed all day unless advised.
• Using simple pain relief if safe for you, as advised by your GP or pharmacist.
• Keeping small wounds clean and covered, and watching for signs of infection (increased redness, warmth, swelling or discharge).
• Gently returning to usual movement as pain allows, to avoid becoming more stiff and weak.

If pain is severe, worsening, or not improving over a few days – particularly in the hip, back, ribs or head – seek medical advice for further assessment.

6. Emotional Shock – What a Fall Can Stir Up

A fall is not only a physical event. It can trigger:

• Fear it will happen again – especially in the same place (for example the bathroom or pavement).
• Embarrassment or shame, particularly if it happened in public.
• Anger with your body, or a sense of “I’m getting old”.
• Worry about becoming a burden to family or carers.

These reactions are normal. In many people, they settle over several weeks – especially if the cause of the fall is understood, the home is made safer and strength or balance gradually improve. For some, however, fear leads to doing less and less. This can weaken muscles, increase isolation and raise the chance of further falls.

7. Talking About the Fall – With Yourself and Others

It can help to “tell the story” of the fall calmly, either on paper or to another person. You might include:

• Where you were and what you were doing just before the fall.
• How you felt (rushed, tired, dizzy, distracted, annoyed, late for something).
• What you tripped over or slipped on, if anything.
• What you did afterwards and who helped you.

This is not about blame – it is about understanding patterns. Families and carers can gently ask:

• “What do you remember just before it happened?”
• “Did you feel dizzy, or did your legs give way?”
• “Is there anything about that room or time of day that felt unsafe?”

These details are gold for your GP, falls clinic, physiotherapist or occupational therapist when planning next steps.

8. When Fear Is Stopping You Moving

If, weeks after a fall, you notice:

• You avoid particular rooms or activities (for example showers, stairs, going outdoors).
• You cling to furniture or walls more than before.
• You are sleeping poorly or keep replaying the fall in your mind.
• You feel tense, on edge or tearful about moving around.

then it may be useful to:

• Tell your GP or practice nurse how you feel – not just the physical details.
• Ask about local falls groups, strength and balance classes or community physiotherapy.
• Talk to family or friends about specific tasks you now find scary, so they can support you to rebuild confidence gradually.

For some people, a few sessions of talking therapy, counselling or group support can help calm the emotional “alarm system” after a fall.

9. Working With Professionals – You Are Allowed to Ask

It is okay to say, “I’ve had a fall and I’m worried it will happen again.” This is a clear reason to ask for a falls assessment. Professionals who might help include:

• GP or practice nurse – to review medical causes, medicines, blood pressure and overall health.
• Physiotherapist – to assess strength, balance and walking, and suggest exercises.
• Occupational therapist – to look at your home layout and recommend equipment or adaptations.
• Falls clinic or community falls service – to bring these aspects together, where available.

10. Rebuilding Confidence – Small, Honest Steps

Confidence after a fall is like muscle strength: it usually returns gradually when used gently and regularly. Helpful approaches include:

• Starting with short, safe walks indoors using any agreed aids (sticks or frames) rather than avoiding walking altogether.
• Practising getting in and out of a chair in a controlled way, with support nearby.
• Using a bathroom or kitchen seat if those rooms now feel frightening, instead of avoiding them completely.
• Pairing movement with calm breathing and positive phrases such as, “I am taking this slowly and safely.”

Family and carers can help by:

• Staying close during early attempts at feared activities (for example first shower after a fall).
• Praising effort rather than pushing for speed or distance.
• Avoiding phrases like “be careful” repeated constantly, which can increase fear.

11. How PHAT Sessions Fit Into Life After a Fall

PHAT Zoom classes are often attended by people who have fallen before. Sessions are designed to:

• Offer seated and supported standing options, so you can join at your current level.
• Build strength, balance and confidence gradually, with clear safety cues.
• Allow you to pause, watch and re-join as you feel ready – there is no expectation to keep up with anyone else.
• Provide a community where talking about falls and fears is normal, not embarrassing.

Many participants find that combining home safety changes, medical review and regular PHAT movement creates a strong foundation for staying independent after a fall.