Many people experience stress when they are sick. When recovering from a cold or flu, nasal congestion, headaches, and worrying about pending business can take a toll on you. To recover faster, improve sleep quality, calm your mind, and do relaxing activities.
Step
Method 1 of 5: Improve Sleep Quality
Step 1. Consult a doctor before taking medication
If you want to buy prescription or over-the-counter medications to treat a cold or flu, consult your doctor first to avoid adverse drug reactions yourself.
For example, if you are taking antidepressants, sleeping pills, or anti-anxiety medications, don't take over-the-counter medications that contain antihistamines because they can cause drowsiness. The combination can trigger dangerous side effects and in certain doses can lead to death
Step 2. Be careful taking over-the-counter drugs
Know that not all over-the-counter medications can improve sleep quality. In addition, there are sleeping pills that make you fall asleep easily, but reduce the quality of sleep. Do not take medications that contain synthetic ephedrine or ephedrine.
- If you must take the drug, take it 2-3 hours before bedtime.
- If you wake up easily, take decongestants and drugs that cause drowsiness, such as pain relievers or antihistamines.
Step 3. Carefully choose the medicine that is sprayed into the nostrils
Nasal sprays can relieve a stuffy nose for more than 8 hours, but they usually contain stimulants that make it difficult to fall asleep.
- Choose a nasal spray that contains oxymetazoline or xylometazoline to relieve the respiratory tract because it does not contain stimulants so you don't stay awake at night.
- Nasal pads also help clear the airways and do not contain stimulants.
Step 4. Drink a warm, soothing drink
Sick conditions usually make you less likely to eat, but drink plenty of water to avoid becoming dehydrated. Drink high-calorie drinks, such as warm chocolate milk, which gives a signal to the body to go into sleep mode.
Research shows that warm drinks can relieve sneezing and coughing which are symptoms of colds and flu
Step 5. Organize your bedroom so you can sleep well
Turn off the TV, computer, or other electronic device. Adjust the room temperature to feel comfortable because a cool room makes it easier for you to fall asleep.
Humidity control can help relieve breathing and make room conditions more comfortable for sleeping
Method 2 of 5: Calming the Mind
Step 1. Learn basic meditation techniques
Meditation means building awareness by paying attention to the breath and calming the mind so that it is not easily distracted. Many people use mantras to make it easier to focus their minds.
There are many different meditation techniques. Choose the most appropriate for you
Step 2. Breathe deeply, calmly and regularly
Breathing deeply using your diaphragm is a quick way to relax. If you have a stuffy nose that makes it difficult to breathe through your nose, breathe through your mouth.
Place your palms on your stomach while feeling your stomach muscles expand as you inhale. Allow the stomach to return to deflate while exhaling slowly. This exercise does not require energy. You just need to take a deep breath using your diaphragm
Step 3. Be aware of the present
When grooming a pet or staring at your palms, focus on the present to reduce stress. Breathe slowly while focusing on the present and explaining to yourself what you are experiencing right now in detail.
Step 4. Visualize a state of peace
Relax by imagining you're in a quiet place or remembering fond memories in as much detail as possible. Imagine that you are walking on the beach or visiting campus during college or some other experience that makes you feel relaxed.
Step 5. Listen to music
Choose music with a calming rhythm or a song with a melody that reminds you of happy moments because music has a huge impact on your mood.
Don't make a sore throat worse by singing too loudly
Method 3 of 5: Creating a Cozy Atmosphere
Step 1. Put on your favorite pajamas
Wear clothes made of soft material to feel more comfortable. Even if you prefer to wear cotton clothes or T-shirts, the soft material makes you feel more relaxed. In addition, choose materials that keep your body warm, but don't overheat.
If you live in a cold area, wool is great for keeping you warm and protecting yourself from humidity
Step 2. Warm up
If you're cold, curling up under the covers makes you feel warm and cozy. A shivering body will weaken the immune system. Cover arms and legs with a blanket because the limbs are usually the most sensitive to cold air.
Also wear thick socks and gloves. You can wear a hat if needed
Step 3. Stack some pillows
Leaning on a pile of soft pillows makes you feel relaxed and comfortable. Choose the right pillow and use as many as possible as needed so you can sleep soundly and recover faster.
- When choosing a pillow, consider the material and shape so that you can sleep comfortably.
- Use a pillow to support your head so you can breathe more freely and reduce the use of nasal lozenges.
Method 4 of 5: Relaxing Yourself in Other Ways
Step 1. Don't drink alcohol
Alcohol can clog your airways, especially at night. Read the instructions for using the drug before taking it because certain drugs should not be combined with alcohol.
Step 2. Choose an activity that can be done while sitting or holding your head up
The lying position makes the fluid in the nasal cavity attracted by gravity so that it flows down into the throat and makes it difficult for you to breathe.
Activities that can be done while sitting, for example: reading a book, watching a movie, or playing a game
Step 3. Use steam as a therapy
Steam is useful for relieving nasal congestion, for example by using steam when taking a warm bath, doing inhalation, or lowering your head covered with a towel over a bowl of hot water.
Don't fill the bowl with water that's too hot so you don't scald your face
Step 4. Drink tea and water regularly
Drink plenty of fluids to prevent dehydration. The body can be dehydrated due to illness, a persistent mucus discharge from the nose, and difficulty breathing through the nose. Sufficient fluid needs by consuming drinks that cause a sense of calm and relaxation, chamomile tea, for example.
- Add honey to the tea to make your throat comfortable again.
- Several kinds of herbal teas can relieve breathing, for example: tea from liquorice root is useful as an expectorant (phlegm smoothing).
Step 5. Choose an activity that you enjoy
Give yourself time and relax to your heart's content. Don't let other people stress you out even more by wanting to give you unnecessary help. Heal yourself in your own way.
Inform your absence to clients, teachers, or others who will be looking for you. Receiving a troubled email or an angry phone call can keep you from relaxing. Everyone can fall ill and you can take the time to recover
Method 5 of 5: Asking for Help
Step 1. Admit that you are sick and unable to carry out daily activities
We each have our limitations when we are sick. At times like this, it's natural to feel uncomfortable and need support. If you have children or other responsibilities to fulfill, ask someone you can count on for help.
Step 2. Call a friend or family member
Maybe you will feel lonely and unable to socialize for a while. Even if you have some time to yourself, realize that you need the support of others so that you can be alone to rest and recover.
If possible, calling mom gives you the comfort that only a mom can give you. Remember when mom made your favorite food when you were little?
Step 3. Provide detailed instructions
If someone is willing to help you with the kids or give a presentation, provide as much detail as possible. Write down all the necessary information and ask him to explain it to you to make sure he understands.
Prepare a list to check each task that must be done
Tips
- Even if you're sick, try to take care of yourself to look attractive and confident!
- If possible, take the time to do body care at home, for example by scrubbing.
- Watch your favorite series until the end! Enjoy your favorite shows to relieve stress.
Warning
- Do not force yourself to work if your condition has not recovered.
- Don't take painkillers that contain caffeine as a stimulant to keep you awake.
- If you're already taking antihistamines, don't take other over-the-counter medications to treat colds and flu because you'll overdose.
- Don't drink alcohol, especially if you're on medication.
