Self-Care When You’re Sick: Giving Yourself Grace to Heal

Life doesn’t slow down just because you’re under the weather—but that doesn’t mean you have to push through at full speed. When sickness strikes, it’s easy to feel frustrated, overwhelmed, or even guilty for needing rest. But here’s the truth: resting is productive. Self-care when you’re sick isn’t just about recovery—it’s about honoring your body’s needs, listening to yourself, & embracing self-care in its most essential form.

Y’all already know I don’t believe self-care is just about spa days & bubble baths; it’s about being intentional with how you treat yourself—especially when your body is asking for a pause. And since I’ve been less than 100% this week, I might as well shoot a few pointers out that I’ve had to embrace this week.

The Self-Care While You’re Sick Plan

1. Rest Without Guilt

Your to-do list can wait. When your body is fighting off illness, sleep & stillness become your most important priorities. Instead of stressing over what’s not getting done, give yourself permission to fully rest—without guilt, without justification.

It’s been a long time since I was sick, & because of that, when I’m sick, I’m down for the count. I think this time it was a combo of the beginning of a cold & running nonstop for days. Needless to say, Monday I crawled 10 feet away from my desk onto my bed right after I clocked out at 3:30 & barely moved. Out before 9…after a modified version of my wind down routine (no yoga but journaling was still in full effect).

2. Nourish Your Body

When you’re sick, your body needs gentle nourishment to recover. Hydrating with warm teas, eating nutrient-rich soups, & getting enough vitamins can make a difference. But nourishment isn’t just physical—it’s also about emotional & mental self-care.

Hot tea has been my BFF this week, & I’m no tea drinker (yes, I’m a southern girl who doesn’t like sweet tea or most other ones). Monday night was definitely a chicken noodle soup night, & I feel like vitamin C is flowing through my veins now. I’m on a mission to get back right ASAP!

3. Adjust Your Expectations

You may not be able to check off your entire to-do list, & that’s okay. Instead of focusing on what you can’t do, shift your focus to what you can do—even if that’s just drinking water & taking a nap.

My nap game has been on fleek this week, & napping isn’t something I do. The little bit I’ve had to do could either be done sitting or would have to wait. The Lord was looking out for me when most of the things I usually do in the evenings every week got cancelled.  I accepted just not being able to do things. 

4. Find Comfort in Small Moments

Self-care when you’re sick is about soothing yourself in simple ways:

• Wrapping up in a cozy blanket

• Listening to calming music or a podcast

• Doing light journaling (if you feel up to it)

• Watching a comfort show or reading a good book

I’ve done all of the above between Monday & today. The music wasn’t always calming, but it gave me a little energy (shout out to The Weeknd’s new album “Hurry Up Tomorrow”). Journaling wasn’t always a page long, & I got some reading done to help me fall asleep. Comfort comes in small things too.

5. Reflect & Reset

Once you’re feeling better, take a moment to reflect. Sickness can be a reminder that you can’t pour from an empty cup. How can you build more intentional rest into your daily life so you don’t burn out? Here are a few suggestions to stick in your “Self-Care When You’re Sick” kit: 

• Keep your journal by your bedside to release any anxious thoughts about tasks piling up. Writing them down helps ease your mind so you can truly rest. 
• Write some affirmations to remind yourself that you are worthy of care, even when you’re not at your best. Examples:
  • “Healing is happening, even in stillness.”
  • “Rest is my body’s way of restoring strength.”
  • “I don’t have to do it all today.”
• Use a planner to prioritize only 1-2 essential tasks for the day (if needed) & reschedule everything else without stress. 
• Use your journal to jot down ways to prevent burnout, such as:
  • Scheduling more breaks in your week
  • Getting better sleep
  • Saying “no” more often to protect your energy
• Write a gratitude list in your journal of small things that bring comfort, even when you’re not feeling well. It shifts your mindset from frustration to appreciation.

All of those are great, but the most important task in your “self-care when you’re sick” kit is:  Be Gentle With Yourself!

Listen, self-care is about honoring yourself in every season—including the ones where you need to slow down. Being sick is not a setback—it’s a signal to pause, reset, & nurture yourself. Healing happens when we give ourselves the space to do so.

So the next time sickness forces you to slow down, remember: self-care isn’t selfish—it’s essential.

What’s in your “Self-Care When You’re Sick” kit? Let’s share & support each other in the Intentionally Evolving Together community!