Wednesday, January 14, 2026

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When the Fever Brings the Fog: Navigating the Flu and Mental Health

Getting sick is never just "getting sick" for me. While most people complain about the aches and the chills—which, don’t get me wrong, are miserable—my biggest fear when I see those two pink lines on a COVID test or feel that tell-tale scratch in my throat is the mental slide.

I am incredibly susceptible to falling into a major depressive episode when my physical health dips. For the past few days, the flu hasn't just attacked my lungs; it’s gone straight for my dopamine levels.

When you’re stuck in bed, the silence becomes loud. The lack of productivity feels like a moral failing, and the physical exhaustion starts to mimic the heavy, "leaden" feeling of clinical depression. It is a dangerous crossover.

Here is how I managed to get through these last few days without letting the darkness take over completely.

1. Radical Acceptance (And Lowering the Bar)

The moment I realized this was the flu, I had to make a choice: fight my body and feel guilty, or surrender to the recovery. I chose the latter.

  • The Goal: Survival and rest.

  • The Reality: If I didn’t answer an email or wash a single dish, I didn’t fail. I was simply "under construction."

2. Curating My Environment

Depression thrives in dark, stagnant rooms. Even though I felt like a zombie, I made small efforts to keep my surroundings from reflecting my internal state:

  • Light Therapy: I kept the curtains open during the day. Natural light is a small but vital signal to the brain that the world is still turning.

  • Fresh Air: Even 60 seconds of opening a window to let the "sick air" out made a difference in my mood.

3. Strict "Brain Diet"

When I’m sick, I am vulnerable to doom-scrolling. To prevent a spiral, I was very intentional about what I consumed:

  • No News/Social Media: I avoided anything that could trigger anxiety or "comparisonitis."

  • Comfort Media: I re-watched shows I’ve seen a thousand times. Predictability is a balm for a brain that feels out of control.

4. Hydration as a Ritual

I treated staying hydrated like a full-time job. It gave me a sense of purpose when I felt useless. Focusing on the simple task of finishing a bottle of water provided a tiny "win" that kept the feelings of hopelessness at bay.

5. Managing the "Post-Viral Blues"

I kept reminding myself: "This is the virus talking." When the intrusive thoughts started—You’re lazy, you’re behind on life, you’ll never feel good again—I identified them as symptoms of the flu, just like the fever or the cough. Separating my identity from the illness was the key to staying afloat.

A Note to My Future Self: Being sick is a physical event, not a character flaw. The sun will feel warm again, and your energy will return. Just keep breathing.

Getting through the flu while protecting your mental health is an uphill battle, but it is possible. If you’re in the thick of it right now, give yourself the grace you’d give a best friend.

Bye for now!  xoxo

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