Call in sick. Even though you may have a lot of responsibilities at your job, you are not doing anyone any favors by showing up to work when you have a cold or the flu. You won’t be able to function at full capacity, and this could make you frustrated and emotional. If you have a fever, your thought process will slow down. When you can’t work at your normal rate, you’ll just be trying to play catch up all day. Give yourself permission to have a day off. Remind yourself that your body (and mind) will function much better after you give it time to heal. Allow yourself to take some time off from other commitments, too. For example, maybe you’ve agreed to go see a movie with a friend. Instead of forcing yourself to go, reschedule for when you feel better. If you need to take off for an extended time, look for ways you can be helpful in your workplace from home. For instance, maybe you can still complete some of your work, even if you’re not in the office. [2] X Expert Source Ran D. Anbar, MD, FAAPPediatric Pulmonologist & Medical Counselor Expert Interview. 1 July 2020.
Try progressive muscle relaxation. In a comfortable position, take some time to tense and then relax each muscle group in your body. For example, clench your hand for five seconds, then release for thirty seconds. Do this until you’ve hit every spot. This relaxation technique can help ease muscle tension. Deep breathing is another useful technique. Focus on your breath, and allow your mind to wander. Draw deep breaths in for about 6-8 counts, then exhale for the same count. Visualization is an excellent way to reduce tension. Focus on something you find pleasant, such as sitting in the park on a nice day. Use all of your senses. Picture the bright blue sky and imagine feeling the warmth of the sun on your skin. You can even try things like meditation or hypnosis to help your mind and body heal more effectively. For instance, in hypnosis, you might imagine your immune system overcoming the organism that is causing your illness. [4] X Expert Source Ran D. Anbar, MD, FAAPPediatric Pulmonologist & Medical Counselor Expert Interview. 1 July 2020. Relaxation techniques have many benefits, such as relieving pain and boosting energy.
Don’t be afraid to ask for help. Often, we feel uncomfortable asking for assistance. But if you’re sick, others will be happy to help. Be specific in your requests, so that you get what you need. For example, ask your friend, “Would you mind going to the pharmacy on 35th Street and picking up the prescription that is in my name?” Try not to isolate yourself completely. When you’re sick, you don’t want to spread germs. But that doesn’t mean you need to withdraw completely. E-mail or text a good friend and ask for some virtual company. Knowing you’re not alone can help lift your spirits.
Let yourself laugh. It’s easy to feel grouchy when you’re sick, but if something strikes you as funny, don’t be afraid to show it. Even if it is as simple as seeing a silly commercial on tv, laughing can help your frame of mind. Filter negative thoughts out. If you find yourself lying in bed and thinking about the pile of dirty laundry nearby, shift your focus. Instead, glance out the window and be glad that you’re inside on a gloomy day. Instead of focusing on the negative impact of taking time off work, think about the positive, like the fact that you can spend more time with your family or catch up on much-needed sleep. [7] X Expert Source Ran D. Anbar, MD, FAAPPediatric Pulmonologist & Medical Counselor Expert Interview. 1 July 2020.
You might feel overly emotional when you are ill. This means that it is probably not the best time to binge watch that documentary about crime in your city. A depressing or serious show can add to your anxiety. Choose a lighthearted show, movie, or book to help take your mind off of your queasy stomach. A good comedy can help the world seem a lot brighter.
If you have a cough or cold, it can be difficult to sleep. Try propping yourself up and sleeping at an angle. You’ll breathe more easily, which will help you rest. Try sleeping alone. When you are sick, you might toss and turn more. Ask your partner to move to the guest room for the night. You need your space, and the extra peace and quiet will help you get the rest you need. Remember that your good health is a top priority. By focusing on healing you are preparing to be more productive in life and at work. Also, by staying home, you’re protecting your fellow workers from exposure to your illness. [10] X Expert Source Ran D. Anbar, MD, FAAPPediatric Pulmonologist & Medical Counselor Expert Interview. 1 July 2020.
Water is a great choice, but sometimes other fluids taste or feel better when you are sick. You could try some hot tea with ginger, for example, to settle an upset stomach. Juice and warm soups are also great for staying hydrated.
Chicken soup can actually make you feel better. Not only will the broth keep you hydrated, but the warmth can reduce congestion. Honey is an excellent way to soothe a sore throat. Try adding some to tea or yogurt. Spicy foods can help loosen up the mucus that causes congestion. It is also a good choice for taste buds that are dull from a stuffy nose. Try eating a Mexican soup or some spicy tomato juice. It’s important to eat even if your stomach is upset. If nothing sounds appetizing, try to at least eat some crackers. The starch will help soak up the extra stomach acid your body is producing.
Talk to your pharmacist. He is an excellent resource if you are overwhelmed by the amount of cold, flu, and allergy medications that are available. Ask him to recommend a trusted brand. Choose a medication that will treat your symptoms. For example, if you have a cough that is keeping you awake at night, look for a medication that also combats sleeplessness. Take a pain killer. Being sick often comes with aches and pains. Try taking ibuprofen or aspirin to ease the pain and lower your fever. However, keep in mind that aspirin is not recommended for children because of the risk of Reye Syndrome. [14] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Consult your doctor if you have any allergies or other medical conditions that might cause a reaction to medications. It is important to check because some cold and flu medications can raise high blood pressure even more. Some medications may also make lung conditions worse.
If you are nauseous, ginger is an effective natural remedy. Try adding some fresh grated ginger root to your hot tea. Or snack on some ginger snaps and wash it down with ginger ale. Add moisture to the air. Try using a vaporizer or humidifier in your home. The moist air can help relieve congestion. A heating pad can relieve symptoms of several illnesses. If your stomach is cramping, place heat on your abdomen. If you have swollen glands, such as with mononucleosis, try placing a warm wrap around your neck.
Eat a healthy diet. Make sure to get plenty of fruits and vegetables. Try to make sure that each meal includes several different colors. For example, include some leafy greens, a colorful fruit, and a healthy starch, such as a sweet potato. Don’t forget the lean protein. Exercise regularly. Frequent exercise has amazing benefits to your health. It can lower blood pressure, cholesterol, and stress levels. Try to be active for at least 30 minutes a day, six days a week. Get plenty of sleep. Aim for at least 7-8 hours each night. Try to go to bed and wake up at the same time each day. This will help make sleep a part of your healthy routine. Try taking a daily vitamin C and zinc supplement to help prevent illness. [17] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Keep in mind that it is okay to walk away from someone who is coughing to protect yourself. You can also move to a different seat if you are in a public place, such as on a bus or train.
Wash your hands. You should wash your hands with warm water and soap for at least 20 seconds several times a day. Wash after contact with animals, food, or after you touch your mouth or nose. [18] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
Take time outs when you need them. When you are in a stressful situation, give yourself permission to step away for a minute. For example, if you are fighting with your roommate about whose turn it is to clean the bathroom, excuse yourself to take a quick walk around the block. Make time for yourself. Give yourself permission to relax each day. Take the time to do something you like, such as reading a book before bed, or watching your favorite tv show.
