Self-Care Guide for Common Symptoms
Evidence-based strategies to manage mild symptoms at home. Know when self-care is appropriate and when to seek professional help.
⚠️ When Self-Care Isn't Enough
Self-care is appropriate for mild symptoms. Seek medical attention if symptoms are severe, worsening, lasting longer than expected, or accompanied by red flag warning signs. When in doubt, consult a healthcare provider.
Foundational Self-Care Principles
These basics apply to most mild illnesses and symptoms:
💧 Stay Hydrated
Hydration is crucial during illness. Aim for at least 8 glasses of water daily, more if you have fever, vomiting, or diarrhea. Good options include:
- Water (room temperature is often easier to tolerate when sick)
- Clear broths (chicken soup really does help!)
- Electrolyte drinks (Pedialyte, sports drinks, or homemade: 1L water + 6 tsp sugar + 1/2 tsp salt)
- Herbal teas (ginger for nausea, peppermint for digestion)
- Ice chips or popsicles if nauseous
😴 Rest & Sleep
Your body heals during rest. Don't push through symptoms — this often prolongs illness. Quality rest includes:
- 7-9 hours of sleep per night (more when sick)
- Reducing physical activity during acute illness
- Taking short naps if needed
- Reducing work and social obligations when possible
🍎 Nutrition Basics
Eat what you can tolerate. Loss of appetite during illness is normal. Focus on:
- Small, frequent meals rather than large ones
- BRAT diet for upset stomach (Bananas, Rice, Applesauce, Toast)
- Avoiding heavy, greasy, or spicy foods
- Prioritizing protein and vitamins as appetite returns
Common Symptom Relief
🤒 Fever
What helps: Acetaminophen (Tylenol) or ibuprofen (Advil/Motrin) per package directions. Light clothing, room temperature liquids, lukewarm baths. Rest.
What doesn't help: Bundling up in blankets (traps heat), ice baths (can cause shivering which raises temperature), alcohol rubs (absorbed through skin).
Seek care if: Fever over 103°F (39.4°C) in adults, lasting more than 3 days, or accompanied by severe symptoms.
🤧 Cold & Congestion
What helps: Saline nasal spray or rinse (Neti pot), humidifier, steam from hot shower, elevate head while sleeping, honey for cough (over age 1), decongestants and antihistamines as directed.
What doesn't help: Antibiotics (colds are viral), excessive nose blowing (can cause sinus pressure).
Seek care if: Symptoms worsen after 10 days, fever develops after initial improvement, or severe sinus pain.
😫 Headache
What helps: OTC pain relievers (acetaminophen, ibuprofen, aspirin), rest in a dark, quiet room, cold or warm compress on forehead/neck, hydration, caffeine (small amount can help).
What doesn't help: Screen time, loud environments, skipping meals.
Seek care if: "Worst headache ever," sudden severe onset, fever with stiff neck, after head injury, or frequent headaches requiring daily medication.
🤢 Nausea & Vomiting
What helps: Small sips of clear fluids, ginger (tea, ale, candies), bland foods once tolerated, lying still, fresh air, avoiding strong odors.
What doesn't help: Large amounts of fluid at once, heavy or greasy foods, strong smells.
Seek care if: Unable to keep fluids down for 24 hours, signs of dehydration, blood in vomit, severe abdominal pain.
💩 Diarrhea
What helps: Stay hydrated with electrolyte solutions, BRAT diet, probiotics (yogurt, supplements), avoid dairy, caffeine, alcohol.
What doesn't help: Anti-diarrheal medications for first 24 hours (body may be clearing infection), fruit juices (can worsen).
Seek care if: Blood in stool, fever over 102°F, severe abdominal pain, no improvement after 48 hours, signs of dehydration.
🦵 Muscle/Joint Pain
What helps: RICE method (Rest, Ice, Compression, Elevation), OTC pain relievers, gentle stretching after acute phase, heat after first 48 hours.
What doesn't help: Heat during acute inflammation (first 48 hours), pushing through significant pain, complete immobility for extended periods.
Seek care if: Unable to bear weight, severe swelling, deformity, redness and warmth with fever, no improvement after 1 week.
RICE Method for Injuries
The RICE protocol is the gold standard first aid for soft tissue injuries like sprains and strains:
💡 R.I.C.E. Protocol
Rest — Stop activity and avoid putting weight on the injured area
Ice — Apply ice wrapped in cloth for 15-20 minutes every 2-3 hours for first 48-72 hours
Compression — Wrap with elastic bandage (not too tight — you should be able to fit a finger underneath)
Elevation — Raise the injured area above heart level when possible to reduce swelling
Over-the-Counter Medication Guide
Common OTC medications and their uses. Always follow package directions and check for interactions with other medications.
| Medication | Best For | Cautions |
|---|---|---|
| Acetaminophen (Tylenol) |
Fever, headache, general pain | Liver damage risk with excess/alcohol. Max 3,000mg/day. |
| Ibuprofen (Advil, Motrin) |
Pain, inflammation, fever | Stomach upset, kidney issues with long-term use. Take with food. |
| Aspirin (Bayer) |
Pain, fever, inflammation, heart protection | Not for children under 18 (Reye's syndrome). Bleeding risk. |
| Diphenhydramine (Benadryl) |
Allergies, itching, sleep aid | Causes drowsiness. Avoid with alcohol. Not for elderly. |
| Loratadine (Claritin) |
Allergies (non-drowsy) | Generally well-tolerated. 24-hour dosing. |
| Pseudoephedrine (Sudafed) |
Nasal congestion | Raises blood pressure. Can cause insomnia. Behind pharmacy counter. |
| Guaifenesin (Mucinex) |
Chest congestion, productive cough | Drink plenty of water. May cause nausea. |
| Dextromethorphan (Robitussin DM) |
Dry cough suppression | Don't use for productive cough. Drowsiness. |
⚠️ Medication Safety
Never exceed recommended doses. Check all medications for overlapping ingredients (many combo products contain acetaminophen). Consult a pharmacist if taking prescription medications. Some OTCs interact with chronic conditions like high blood pressure, diabetes, or heart disease.
When to Stop Self-Care
Self-care has limits. Seek professional evaluation when:
- Symptoms persist longer than expected — Cold symptoms over 10 days, other acute symptoms over a week
- Symptoms worsen despite treatment — Getting worse instead of better
- New symptoms develop — Especially fever after being afebrile
- You can't care for yourself — Too weak, unable to eat/drink, can't manage symptoms
- High-risk situation — Pregnancy, chronic illness, immunocompromised, very young or very old
- Any red flag symptoms appear — See our red flags page