When you are in an appointment, it is easy to feel rushed or overwhelmed. The BRAIN tool is a quick way to pause, ask the right questions, and make sure you understand your options before deciding. Each letter is a prompt for you and your healthcare team, with one designed for you to check in with yourself: 

• Benefits – What are the benefits of this option?

• Risks – What are the risks or downsides?

• Alternatives – What other options are available?

• Instinct – What does my gut feeling or intuition tell me? (This is the question you ask yourself.)

• Nothing – What happens if I do nothing for now?
  
  

This approach gives you space to weigh up your choices calmly and confidently.

You do not have to advocate alone. These organisations provide advice, information and support:

• Healthwatch England: Your independent health and care champion. 

• Patients Association: Independent advice on navigating healthcare. Call their Helpline 0800 345 7115

• NHS England: Reliable information about services and your rights. 

• NHS (England): Trusted health information on conditions, symptoms and services. 

• NHS Wales: Health services and patient information in Wales.
  
  

• NHS Scotland: Services and guidance for patients in Scotland. Visit NHS Scotland
  
  

• NHS Northern Ireland: Health and social care information in Northern Ireland. Visit HSC NI

Small, practical steps can make a big difference in how you navigate the health system. These tools and services are free, easy to use, and can help you feel more prepared and supported:

• Download the NHS App                                                

Book GP appointments, order prescriptions, view test results and check your health record in one place.

• Join the NHS WhatsApp Channel                               

Get trusted health information and updates direct to your phone. 

• Use PALS (Patient Advice and Liaison Service)     

Every NHS hospital has a PALS team that can listen to your concerns, give you advice, and help resolve issues quickly. Ask your hospital for their PALS contact details.

• Jess's Rule                          

Jess’s Rule is a simple but powerful reminder for healthcare teams to stop, listen and look again when someone returns with the same concern three or more times. It gives patients, families and professionals a shared language of safety. You can read more about it on the NHS website 

• Download my Self-Advocacy Guide                         

Learn how to prepare for appointments, ask clear questions, and follow up confidently. [Download Here]

These simple steps give you more control and make it easier to speak up, get answers, and follow through on your care.