Fear of Falling
Breaking the Cycle of Fear
Falls can happen to anyone, and you are certainly not alone – they are more common than you’d think. It's essential to recognise that the more fear and anxiety you feel, the less likely you are to remain physically active. Being less active can lead to weaker muscles, reduced balance, and a higher risk of having future falls.
You may find yourself walking more cautiously, slowing down your pace, or even feeling nervous to leave your home. These are common reactions and often signal a decrease in your confidence in moving around and getting out and about.
Creating a Falls Plan
It’s advisable to have a plan in place for if you fall. This can significantly reduce anxiety and minimise the likelihood of prolonged periods on the floor.
If you are on the floor hurt or unable to get up, consider these steps:
- Summon help: If you are hurt or unable to get up, use your pendant alarm, mobile phone, call out for assistance, crawl to a telephone, or make noise by banging on a wall or radiator
- Stay warm: Make sure you have blankets and a cushion that are accessible from floor level, to help you stay warm and comfortable while waiting for help
- Move safely: If you are able, move to a softer surface and change your position regularly
If you find yourself unhurt and capable of getting up after a fall:
- Roll over: Roll over onto your hands and knees
- Crawl to support: Crawl to a stable piece of furniture, such as an armchair, to assist you in getting up
- Take your time: Turn and sit on a chair or bed to rest for a while
Assistive Devices for Added Security
If you worry about falling when you are alone at home, consider using a pendant alarm that enables you to call for help, even if you can't reach the telephone. There are also telecare sensors available, such as falls detectors, designed for individuals who may not be able to press a pendant alarm. There are lots of different pendant alarm and telecare providers, which can be found by searching online.
Rebuilding Your Confidence and Reducing Your Risk
Keep in mind these essential points:
- Try not to let having a fall worry you too much. Many steps can be taken to minimise the risk of it happening again
- If your worries continue, consider talking to someone you trust about your feelings
- Set achievable goals to gradually regain your confidence and return to your usual activities. For example, start by walking short distances before progressing to longer ones
- If you are worried to complete a particular activity, think about all of the times you have done that activity successfully, instead of focusing on a previous fall
There are a number of steps you can take to reduce your risk of falling and rebuild your confidence. A great starting point is using the Self-Assessment tool available on our website. This tool can help you identify areas where you can make changes and improvements to feel safer.
Links and Resources
Complete your Self-Assessment today and explore the following resources for more information:
Steady On Your Feet: Self Assessment Plan
If you would like some support to increase your activity levels, consider contacting your local Social Prescribing service through your GP.
NHS: What is Social Prescribing?
Cheshire East: Social Prescribing information
Cheshire West and Chester: Social Prescribing and Wellbeing information