Requested WoW macro

I'm a resto shammy and I play on a 3.3.5 WotLK private server with my friend, a prot pally. When I get incapacitated in some way, (ie. banished, polymorphed, whatever) I would like to have a macro that tells him "I'm incapacitated for x seconds; self heal!!" I don't know if it's even possible to read the time remaining on debuffs using a macro, but if it is, this would be great