How to Make Yourself Feel Better (When You're Sick)

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Co-authored by Laura Marusinec, MD

Last Updated: December 15, 2024 Approved

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Relieving Symptoms

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Getting Comfortable

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Resting and Relaxing

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When you're sick, you just don’t feel like yourself most of the time. For common, acute (short-term) illnesses like the cold and the flu, there some things you can do to make yourself feel better. While you’ll still have to let the illness run its course, you can at least make things a little more bearable.

Part 1

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Relieving Symptoms

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1
Stay hydrated. Drink plenty of healthy fluids when you aren’t feeling well—water, juice, etc. This will help to replace any fluids you lose due to your illness, and ease congestion.
- The amount of fluids you should drink varies from person to person, depending on things like age, climate, level of activity, etc.; drinking at least 6-8 glasses of water or other liquids a day is often recommended as a general guideline.^{[1]
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2
Drink warm beverages and/or soup. Tea, broth or soup can provide relief from a host of symptoms (including coughing, sore throat, and congestion). The warmth will also provide instant comfort.
- Caffeinated beverages are not the best choice when you are ill, as they can leave you dehydrated.
- Try herbal teas instead. Chamomile, for example, has a calming, relaxing effect.^{[2]
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  Research source} Echinacea is also a good, time-honored choice—some research shows it can reduce the severity and duration of a cold.
- Honey added to tea will soothe a sore throat and act as a cough suppressant.^{[3]
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If the air is dry, running a humidifier or vaporizer can moisten the air, soothing congestion and coughing. Make sure you keep your humidifier clean — a dirty reservoir or filter can breed bacteria and mold which can worsen your symptoms.^{[4]
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When you are sick you commonly look tired and weak. Giving your face a splash of cold water will make you feel better. You are also most likely to get breakouts and pimples when you are sick. Your nose might run and the immune system has a whole lot of other things to do. Washing your face with cold water will shrink your pores and rinse the surrounding areas of your eyes, leaving you feel better. Hopefully.
5
Blow your nose properly. If you have nasal congestion, don’t make things worse by trying to clear it improperly. Hold one nostril closed and gently blow the other to avoid causing an earache. Wash your hands afterwards.¨
- Hot or cold packs around your nostrils are another way to help relieve congestion, as are saline nasal drops and sprays.^{[5]
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6
Soothe a sore throat. If your illness has left you with an aching throat, in addition to drinking warm beverages, try using additional remedies at regular intervals to ease the pain.
- You can gargle every few hours. Dissolve ¼ to ½ teaspoon of salt in a glass of warm water and gargle to find some relief.^{[6]
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- Over-the-counter throat sprays can also provide some relief. Make sure to carefully follow all package directions regarding how much and how often to use.
- Cough drops, lozenges, ice chips and even hard candies and popsicles can all soothe a sore throat (just don't give them to small children, as they are a choking hazard).^{[7]
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7
Use a neti pot. Neti pots, also known as nasal irrigation, are a system for flushing out your nasal cavities and sinuses when they are congested.
- Procedure for use varies according to the particular neti pot, but generally it involves tilting your head, breathing through your mouth, carefully letting a sterile saline solution flow out of the neti pot, in one nostril, and out the other.^{[8]
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- Use distilled or sterilized water (don't just use water straight from the tap) and a sterilized pot.^{[9]
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  Go to source} Carefully follow all directions that come with your neti pot.
8
Ease general aches and pains. Over-the-counter medicines like acetaminophen, ibuprofen, naproxen, cold medicines, etc. can help with pains, aches, fevers, etc. Use as directed and heed all warnings. These medicines may help relieve symptoms and make you feel better, but will not end the illness itself.
- Check with your child's doctor or a pharmacist before giving medications to children.
9
Take an Epsom salt bath. Epsom salts can provide soothing relief from body aches and pains, supply you with much-needed magnesium, and have a detoxing effect.
- Dissolve the Epsom salt in a warm water bath. Follow package directions for how much epsom salt to use per gallon of water.^{[10]
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  Research source} You can also use a bucket or tub to soak just your feet, if you don't feel like taking a bath.
10
See a doctor if you do not improve. Generally, you do not need to see a doctor if you just have a cold, a mild case of the flu, a sore throat, or some other common illness. However, you should pay close attention to your symptoms and the duration of your illness. You should seek medical advice if you notice persistent symptoms or:
- A cold lasts longer than 10 days
- A high fever (above 103 °F or 39.5 °C, or above 100 °F or 38 °C for a baby three months or younger) or a fever lasting more than 3 days
- Trouble breathing (shortness of breath, nonstop coughing, etc.)
- Drainage from the ear or eyes
- Severe pain
- Stiff neck
- A rash
- Signs of dehydration (feeling very weak or dizzy, dry mouth, or decreased urination)
- If you are ever in doubt, seek medical advice.

Part 2

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Getting Comfortable

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This means canceling any plans you may have made and letting others (like your parents, family, or work) know that you are sick. If you feel sore or stiffness after staying in bed for a long time, try to stretch before going to sleep. You can do three-or-four stretching exercises while in bed. The more attention you can give to taking care of yourself, the better the chances that you’ll get well soon.
2
Make a space to recuperate. Go wherever you can be comfortable and rest, like a bedroom or living room. If others are around, make sure they can help you rather than disturb you. Have whatever you need to make it through the illness nearby, which can include: blankets or robes to keep warm, a hot water bottle, books to read or movies to watch, fluids to drink, a bucket (if you feel nauseous), etc.
- If you have a fever, also keep cool, damp cloths at hand. If you feel hot, place one on your forehead or elsewhere for some relief.
- Avoid smoking or exposure to second-hand smoke.
The warmth will help soothe you so you will be primed to get comfortable and rest afterwards. Also, the steam moisturizes and soothes your nasal passages, which will make you feel better if you are congested. After the shower or bath, go back to the space you have set up to recuperate and stay warm by covering up with a blanket or robe. Sit back, relax, and stay comfortable.

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Resting and Relaxing

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Take frequent naps when you are trying to feel better. Aim for eight to ten hours of sleep per day while you are sick. This helps your body direct energy toward overcoming the illness.
While you are sick, don’t overdo it with physical activity—only engage in moderate exercise such as yoga or walking. The exceptions to this are if you have respiratory problems (coughing, congested lungs, etc.) or a fever and/or body aches, in which case you are best to avoid any exercise whatsoever.^{[11]
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3
Keep activity to a minimum. Try to avoid doing work, surrounding yourself with stress, doing chores, etc. while you are sick. Your goal should be to get better. Do this, and you have a better chance of returning soon to all the things you need or want to do.
- If you need to keep your mind busy or are bored while convalescing, try some low-activity entertainment, like watching television or reading a book.
- If you can, ask others to help you with day-to-day tasks, getting meals, etc., or if there is something else that must be taken care of while you are sick.

Expert Q&A

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Question

I feel really sick, and I don't know if I should take a bath because I might vomit. What should I do?

Zora Degrandpre, ND
Natural Health Doctor
Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.

Zora Degrandpre, ND

Natural Health Doctor

Expert Answer

A bath can be very relaxing and helpful when you are sick. Go ahead and take a bath. Keep a large bowl near the bathtub in case you do get sick. That way, you can quickly grab it and use if needed.

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Question

I have not been sick yet, but I know that I am going to be sick. How do I stop myself from vomiting?

Zora Degrandpre, ND
Natural Health Doctor
Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.

Zora Degrandpre, ND

Natural Health Doctor

Expert Answer

Sometimes, unfortunately, your body will take over and you may vomit. It is not pleasant, but it is the natural response for your body to get rid of something that is making you sick. Sometimes, you don't really want to keep yourself from vomiting because you will only feel sick for a longer time.

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Question

I have a fever, feel cold and hot at the same time, and have sore lymph nodes in my neck. It is hard to swallow, and my muscles are tensing up. What should I do?

Zora Degrandpre, ND
Natural Health Doctor
Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.

Zora Degrandpre, ND

Natural Health Doctor

Expert Answer

You should probably call the doctor's office, especially if you are having difficulty swallowing and your muscles are tensing up. Let them know all those symptoms and ask if you can be seen right away.

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A big part is mind over matter. The longer you sit there feeling terrible, the longer you feel terrible! If you can be positive and tell yourself you are going to get better, you may feel better sooner!
If you think you're going to vomit, have a bucket next to your bed (or wherever you are laying). This way you won't have to worry about running to the bathroom and making it to the toilet.
If you are blowing your nose a lot, have hand sanitizer by your side to keep the germs away, and cover your mouth with you are coughing. This will reduce the germs you spread to others.
It helps if you don't spend too long in front of a bright electronic screen. If there's something important you have to do on your iPad/phone/computer, turn the brightness to minimal.
Slice up some lemon, garlic, & ginger, put it into a cup with a little honey, and pour boiling water in. Let the drink steep and cool down for a few moments, then drink it.
Taking a shower can help you feel better. You may just want to sit on the couch all day, but taking a shower or bath really does help you feel fresh.
If you have a fever at night, soak a cloth in cold water, squeeze all the water out, then sleep with it on your head. It really helps!
If you feel sick at school, inform your teacher right away! You never know if you will spread the germs or throw up in class.
Sometimes it's easier to sit up straight, then when you feel well enough, you can lie down and let yourself drift off.
Suck on ice cubes to slowly hydrate your body. If you are sick and drink water too fast, you could throw up.
Don't push yourself to do something if you don't feel well enough. You'll only feel worse after.
Drink more water than usual. It's extra important to stay hydrated when you are sick.
Listening to music can really change your attitude! Listen to your favorite tunes.
If your muscles hurt, try doing some gentle stretching to relieve the pain.
If possible, try to get outside for some fresh air and sunlight.
Take a hot shower to de-clog the mucus inside you.