Supporting Your Body, Mind, and Energy

by Rev. Dr. Gary

Cold, flu, and COVID season can feel overwhelming—especially when symptoms overlap, routines are disrupted, and stress levels run high.

Self-care during this time isn’t about doing more; it’s about doing what truly supports your body’s ability to rest, recover, and stay resilient.

This season is an invitation to slow down, listen, and respond with care.

1. Prioritize Rest Without Guilt

Rest is not optional when your body is fighting illness—it’s essential.

• Aim for consistent, quality sleep

• Allow yourself extra downtime if you’re feeling run-down

• Avoid pushing through fatigue; it often prolongs recovery

• Even when mildly sick, rest helps prevent worsening symptoms

Reminder: Rest is productive. It’s how healing happens.

2. Hydration & Nourishment Matter More Than Ever

Your immune system depends on fuel and fluids to function well.

• Drink water regularly; warm fluids can be especially soothing

• Herbal teas, broths, and soups support hydration and comfort

• Focus on simple, nourishing foods if appetite is low

• Include fruits, vegetables, protein, and foods rich in vitamins and minerals

You don’t need perfection—just consistency and kindness toward your body.

3. Support Your Nervous System

Stress weakens immune response. Calm supports healing.

• Take slow, intentional breaths throughout the day

• Limit exposure to constant news or illness-related scrolling

• Maintain grounding routines (morning rituals, gentle stretching, quiet time)

• Practice mindfulness or meditation—even a few minutes helps

When your nervous system feels safer, your body can focus on recovery.

4. Listen to Early Signals

Your body often whispers before it shouts.

• Fatigue, scratchy throat, headache, or congestion are cues to slow down

• Address symptoms early with rest, hydration, and reduced activity

• Stay home when sick to protect yourself and others

• Use testing and medical guidance when appropriate

Self-care includes knowing when to ask for help.

5. Ease Back In After Illness

Recovery doesn’t end when symptoms disappear.

• Gradually return to normal activity

• Continue prioritizing sleep and hydration

• Expect lingering fatigue—it’s common and temporary

• Give yourself grace during the transition back

Healing is a process, not a switch.

6. Redefine Productivity This Season

During cold, flu, and COVID season, productivity may look different.

• Choosing rest over rushing

• Protecting others by staying home

• Setting boundaries around energy and availability

• Honoring what your body can realistically do

Self-care is not selfish—it’s responsible and sustainable.

Final Thought

This season asks us to move with more awareness and compassion—for ourselves and for others. By prioritizing rest, nourishment, stress management, and mindful recovery, we strengthen not just our immune systems, but our overall well-being.

Take care of yourself. Your body is doing important work.

Trusted resources for more information:

• CDC – Cold, Flu, and COVID-19 guidance https://www.cdc.gov/respiratory-viruses

• CDC – RSV information https://www.cdc.gov/rsv

• NIH – When to seek medical care https://www.nhlbi.nih.gov/health-topics/respiratory-infections