Being off work because of asthma or COPD symptoms or a flare-up can feel frustrating, worrying, and even lonely. But going back doesn’t have to be overwhelming – and with the right support, you can feel confident and stay well at work.
🌟 Why a gradual return matters
After time off, it’s normal to feel nervous about breathlessness, fatigue, or dealing with workplace triggers. You might worry about “pushing too hard” too soon. The good news? You don’t have to jump back in all at once.
A graded or phased return can help you rebuild your strength, confidence, and stamina safely. Research shows that returning to normal activity, including work, supports lung health, mood, and overall wellbeing – and can even help reduce future flare-ups.
🩺 How your GP can help: The fit note
For the first 7 calendar days you’re off sick, you don’t need a doctor’s note. Instead, you can self-certify by telling your employer the reason you’re unwell, either verbally or in writing, and completing a self-certification form (SC2) if asked.
When you’ve been off work for more than 7 days, your GP or nurse can give you a fit note (also called a “Statement of Fitness for Work”).
This isn’t just a form to say you’re sick – it’s a tool to help you return to work safely and in a way that supports your health.
💬 What is a fit note?
Your GP can say you are:
- Not fit for work, or
- May be fit for work, if certain changes (adjustments) are made.
If adjustments are suggested, they might include:
- Reduced hours or a phased return
- Avoiding specific tasks (e.g., heavy lifting or dusty areas)
- Flexible start times or extra breaks for using your inhaler
- Working in a better-ventilated area
⚖️ Your rights as an employee
Under the Equality Act 2010, asthma and COPD can be considered disabilities if they have a significant, long-term impact on your daily life. This means:
✅ Your employer has a legal duty to consider and, where possible, make reasonable adjustments to help you come back to work safely.
If your employer feels they genuinely can’t make the suggested changes, they must clearly explain why and talk through other options with you. You have a right to be part of this discussion.
If adjustments aren’t properly considered, it could be discrimination under the Equality Act. You also have the right to get advice from your union, occupational health, or organisations like ACAS (Advisory, Conciliation and Arbitration Service).
🤝 How to use your fit note confidently
- Bring your fit note to a meeting with your manager and go through each suggested adjustment together.
- Ask for a written plan so you know exactly what to expect.
- Request an occupational health assessment if you need further support or ideas for adjustments.
- Keep copies of letters, emails, and meeting notes for your own records.
🧰 Practical adjustments you can suggest
Here are some ideas to discuss with your manager or occupational health team:
- Flexible or shorter hours to start
- Working from home temporarily if possible
- Avoiding exposure to dust, smoke, or strong chemicals
- Taking regular breaks to catch your breath or use inhalers
- Gradually increasing tasks and physical demands
[In green info box] Don’t be afraid to suggest what works for you. You know your body best.
👥 Working with occupational health
Larger workplaces or public sector employers often have an occupational health team. They can:
- Assess what adjustments might help
- Advise your employer on safe ways to support your return
- Help create a clear, written return-to-work plan
💬 Managing worries and confidence
It’s normal to feel anxious about returning. Some people worry about breathlessness in front of colleagues or “letting people down.” Remember:
- Asthma and COPD are medical conditions, not weaknesses.
- Confidence grows gradually as you return.
- You are entitled to support and adjustments – they are your legal right.
🏃♀️ Keeping your health on track at work
- Always have your reliever inhaler with you
- Keep your personal action plan nearby
- Let a trusted colleague know what to do if you have a flare-up
- Stick to your daily preventer inhalers and medication plan
- Book regular reviews with your GP or nurse
✅ Key takeaways
- You don’t have to rush – a gradual return is safe and effective.
- Your fit note is a tool to help you get the right support.
- You have legal rights to reasonable adjustments under the Equality Act 2010.
- Open communication and planning can make your return much smoother.
- You are not alone – and you deserve to feel safe and supported at work.
💼✨ Return to work planner
Why not try using the following steps as a step by step guide to plan a safe, confident return after an asthma or COPD flare-up.
🌟 Step 1: Check in with yourself
✅ How am I feeling today?
- My breathing is stable
- I’ve been using my usual inhalers every day
- I feel confident managing symptoms
Be honest with yourself. It’s okay if you’re not fully ready yet – that’s part of the plan!
📋 Step 2: Know what to discuss with your GP
- Can I have a fit note that suggests adjustments?
- Would a phased return (reduced hours or duties) help me?
- Are there specific tasks I should avoid for now?
- Do I need a review of my inhaler technique or action plan?
💬 Step 3: Talk to your employer or manager
✅ Things to mention:
- Changes in tasks or duties that could make work easier
- Possible flexible start times or shorter shifts
- Avoiding certain environments (e.g. dust, strong cleaning products)
- Whether you need extra breaks to use inhalers or catch your breath
- Who at work knows your plan (e.g. trusted colleague)
🧰 Step 4: Plan practical adjustments
Write down any changes you and your employer agree on
Here’s an example table to start you off:
| Step | Change or adjustment agreed | Who’s responsible | Start date | Review date | Notes / Progress |
|---|---|---|---|---|---|
| 1 | e.g. Phased return: 4 hrs per day, Mon–Wed | Manager + You | |||
| 2 | e.g. Flexible breaks for inhaler use / breathing exercises | You | |||
| 3 | e.g. Move desk away from open windows to reduce allergens | Facilities | |||
| 4 | e.g. Temporary lighter duties while stamina improves | Manager | |||
| 5 | e.g. Provide ergonomic chair to ease breathlessness | HR | |||
| 6 | (add more rows as required) |
Remember: Under the Equality Act 2010, you have the right to reasonable adjustments to help you stay well at work.
🗓️ Step 5: Create your first week plan
| Day | Hours/Shift plan | Main tasks | Adjustments (e.g. breaks, workload, environment) | How did it go? |
|---|---|---|---|---|
| Mon | ||||
| Tue | ||||
| Wed | ||||
| Thu | ||||
| Fri |
🧾 Step 6: Check-in at the end of the week
| Prompt | Your reflections |
|---|---|
| ✅ What went well? | e.g. tasks that felt manageable, positive moments, things you were proud of |
| ⚖️ What felt challenging? | e.g. symptoms, energy levels, workload, confidence |
| ✨ Changes to discuss? | Anything to raise with your GP or manager? Consider hours, tasks, or adjustments |
📣 Quick tips for success
- Keep your reliever inhaler nearby
- Bring a copy of your action plan to work
- Stay on top of your daily (preventer) inhaler
- Take breaks and listen to your body
- Keep open communication with your team
✅ Key takeaways
- A gradual, supported return to work is safe and beneficial for most people after a flare-up
- Your GP can help with a tailored fit note recommending adjustments
- Don’t hesitate to ask for help – adjustments are your right
- Confidence and strength build over time; take it at your pace
A phased return is a journey, not a race. It’s okay to adjust your plan along the way. You deserve support – and you don’t have to do it alone
If you haven’t already, download the free Evergreen Life app to track your health, including managing your asthma and/or COPD, and get practical tips that help you take control of your overall health.
This article is for information and general support only. It does not replace medical advice, assessment, or treatment from your GP, specialist, or occupational health provider.
– Individual circumstances differ: Everyone’s recovery and readiness to return to work is unique. Always discuss your own situation with your healthcare team before making changes.
– Follow medical guidance: Return to work plans should always take into account your diagnosis, treatment plan, and any restrictions advised by your doctor or occupational health professional.
– Do not ignore symptoms: If you experience new, worsening, or unexplained symptoms when preparing to return to work (such as increased breathlessness, chest pain, fainting, or severe fatigue), seek medical review promptly.
– Emergency advice: Call 999 immediately if you develop severe breathlessness at rest, chest pain, collapse, confusion, or blue lips/fingers.
– Workplace support: Employers have a legal duty to make reasonable adjustments for health needs. If you are struggling, contact your occupational health team, HR department, or union representative.
– Mental health matters: Returning to work can be stressful. If you feel overwhelmed, anxious, or low, speak to your GP or a mental health professional. Support is available through NHS services, employee assistance programmes, or charities such as Mind.
