7 Tips for Managing Your Mental Health During Cold & Flu Season
Cold and flu season isn’t just tough on our bodies—it can take a serious toll on our mental health, too. Whether you're feeling under the weather yourself, caring for sick family members, or just trying to avoid getting sick, the added stress can leave you feeling overwhelmed, isolated, or anxious. Here are some practical ways to care for your mental well-being while navigating the season of sniffles and sneezes.
1. Prioritize Rest Without Guilt
When you’re sick (or even just run-down), your body needs extra rest. But for many of us, slowing down triggers guilt—especially if you’re used to being productive all the time. Remind yourself that rest is not a luxury; it’s a necessity. Give yourself permission to nap, cancel plans, or take a sick day without feeling bad about it.
2. Stay Connected (Even If You’re Stuck at Home)
Being sick or avoiding germs can lead to isolation, which can negatively impact your mood. If you’re missing social interaction, try video calls, texting, or even sending voice memos to loved ones. Even a quick check-in can help you feel less alone.
3. Nourish Your Body with Comforting, Nutrient-Rich Foods
When you're sick, it's tempting to survive on crackers and tea. But your body (and brain!) will thank you for eating nourishing foods. If you have the energy, opt for soups, warm grains, citrus fruits, and protein-rich snacks to support your immune system and mood. And if you’re too tired to cook, frozen meals or simple options like toast with peanut butter are perfectly fine.
4. Create a Cozy, Low-Effort Routine
When you’re not feeling your best, even simple tasks can feel overwhelming. Try creating a low-energy self-care routine—light a candle, put on a cozy sweater, drink warm tea, or watch your favorite comfort show. Having small, feel-good rituals can help you stay grounded.
5. Manage Health-Related Anxiety
If you find yourself feeling anxious about germs or illness, remind yourself that taking reasonable precautions (washing hands, staying hydrated, getting enough sleep) is enough. Try to avoid excessive Googling of symptoms, and focus on what you can control rather than spiraling into worst-case scenarios.
6. Vitamin D and Light Exposure
Shorter days and less sunlight can impact mood, especially if you’re prone to seasonal depression (aka Season Affective Disorder or SAD). Try to get outside when possible, sit near a sunny window, or consider a light therapy lamp to boost your energy and mood.
7. Know When to Seek Professional Support
If the winter blues turn into something more serious—like prolonged sadness, anxiety, or hopelessness—don’t hesitate to reach out for help. A therapist can help you navigate seasonal challenges and offer support tailored to your needs.
Final Thoughts
Cold and flu season can be tough, but taking care of your mental health is just as important as taking care of your physical health. Be kind to yourself, prioritize rest, and find small ways to support your well-being—even if that just means watching your favorite comfort movie with a warm drink in hand.
If you think you might need some extra support this cold and flu season, Collaborative Minds Psychotherapy is here to help. We offer individual therapy for those who are looking for one-on-one support, as well as group therapy for those who seek the comfort that comes with connecting with peers. Schedule a free call with our intake coordinator today to learn more and get started!
