Cold and flu season isn’t something any person looks forward to. For single people, families with or without children, stay at home parents and working parents it is a dreaded part transitioning out of summertime. While it’s challenging for everyone, for working parents, it often feels like a double whammy. Balancing job responsibilities, family, and taking care of sick kids can be overwhelming. Also, you often get sick yourself!

However, with the right strategies and a bit of preparation, it is possible to cope effectively and move through this season with a sense of calm. In this blog, we’ll explore some practical tips and tricks to help working parents navigate cold and flu season so that you can feel resilient and present throughout even the worst moments.

1. Prioritize Self-Care

As a parent, your natural inclination is to put your children’s needs first. However, you can’t effectively care for your family if you neglect your own well-being. While it can feel impossible to meet your own needs sometimes, it is definitely necessary to consider how you can meet, at least, your basic needs during this time of year. Here are some self-care strategies to keep in mind:

• Prioritize rest and adequate sleep: Ensure you’re getting adequate sleep to boost your immune system and stay energized. Most people function best with 7-8 hours of sleep per night, but if that’s not possible try incorporating more calming and restful moments into your day (i.e. mindful stretching, sitting on the couch or a chair more often when you can, taking a nap if that’s necessary or feels possible)
• Nourish your body: Nourish your body with a variety of fruits, vegetables, and whole grains to support your immune system. It is also important to make sure you are fueling your body with what sounds satisfying and feels satiating.
• Try to get some movement in: Regular exercise can help reduce stress and strengthen your body’s defenses against illness. Exercise can be exchanged with the word movement. Simply stretching for 5 minutes or doing a short yoga video or walk with the dog can be enough. If you prefer more rigorous exercise, that’s an option too and be sure to balance that when you notice you are feeling more run down than usual.
• Stress-Reduction: Incorporate stress-reduction techniques into your daily routine, such as meditation or deep breathing exercises. Some parents like to do this with their kids with things like tiger breathing (check out Big Little Feelings for more coping tools to teach kids) or big belly breathes. If incorporating a formal breathwork practice feels too difficult, try adding a “pause” into different moments during the day. As you brush your teeth, take an intentional deep breath as you add toothpaste to your toothbrush. Before you turn the faucet on to wash the dishes take a deep breath, in and out, and then start the process etc.

2. Stock Up on Supplies

Being prepared is crucial when you have a family. Stock up on essential supplies so that you’re ready to face cold and flu season head-on and don’t have to scramble while you and the family are not well. There are also other services like shipt, store pickups or Instacart for the moments you just need that extra support to get what you need.

Here are some ideas of what to have in stock (just to reduce your mental load of figuring it out–we did some legwork for you):

• Tissues: Have plenty of tissues on hand for sneezes and runny noses. Boogie wipes are also a wonderful option to help with little one’s runny noses
• Neti pot or saline rinse as well as suction tools for kids
• Humidifier, and if you want to invest in a face steamer those are always nice for an at home spa night as well. They also help with congestion
• Hand Sanitizer: Keep hand sanitizer with at least 60% alcohol available for times when soap and water are not accessible– be mindful if you struggle with obsessive compulsive disorder or health anxiety as there are alternatives that may not be as triggering to have in the house when you are unwell.
• Fever Reducers and Pain Relievers: Make sure you have appropriate medications for reducing fever and alleviating discomfort.
• Thermometer: A reliable thermometer is essential for monitoring your child’s temperature and your own. It will also give you the information needed for most caregivers (who usually want your child to be fever free for at least 24 hours before returning).
• Canned soup, chicken or vegetable broth, bland crackers such as saltines and popsicles

3. Communicate with Your Employer

Open communication with your employer is crucial when you’re a working parent during cold and flu season. Here’s how to approach this. It is also intimidating and can feel really difficult for some people to approach. However, a lot of anxiety work is about approaching our fears and building tolerance for discomfort and this is a great way to set yourself up for success when you know you will need to ask for time off and assistance more regularly. Check out Boundary Boss, Set Boundaries Find Peace and How to Be yourself for reading materials that go more in depth about boundary setting and social anxiety help.

• Flexible Work Arrangements: Discuss the possibility of flexible work arrangements, such as remote work or adjusted hours, to accommodate your family’s needs.
• Backup Plans: Have a backup plan in place for childcare in case your child gets sick and needs to stay home from school or daycare.
• Paid Sick Leave: Be aware of your company’s policies regarding paid sick leave and ensure you know how to access it when needed. If you work for yourself, assess your budget and what you can afford so that you can take time you need to rest and get better rather than pushing through any severity of sickness
• Remind yourself that you are allowed to be human: everyone has emergencies come up and gets sick sometimes. No matter what that brings up for you, remind yourself to be compassionate and kind to yourself when you need extra support or time. This can be hard to do and if you struggle with self-compassion and/or high anxiety about these topics talk to your mental health provider for more tools to address that.

4. Plan for the Inevitable

No matter how diligent you are, there will be times when your child falls ill. Here’s how to prepare for those situations:

• Emergency Contacts: Ensure you have a list of emergency contacts ready in case you need assistance with childcare during your work hours.
• Sick Day Routine: Establish a routine for sick days that includes plenty of rest, hydration, and quiet activities to keep your child comfortable. Try to let go of what is considered “best” for activities that day. For example, you may need to be working on and off so letting your child watch more screens than usual is a perfectly normal choice a lot of parents may make that day. When guilt shows up, the key is to diffuse from it. Notice it, name it and then come back to the present and that all of this is temporary.
• Clear Communication: Inform your employer as soon as possible if you need to take time off due to your child’s illness. Clear communication will help you manage expectations. Similarly, let the people in your support network know as soon as possible if you need a helping hand. Try to let go of “doing it all,” as much as you can.

5. Build a Support Network

You don’t have to navigate cold and flu season alone. Even if it is difficult and a bit awkward at times, it is helpful to build a support network of friends, family, and fellow parents who can offer assistance when needed:

• Co-Parenting: If you have a co-parent, discuss how you can share responsibilities when your child is sick and how you can take turns each time it happens. For example, if one of you has a more flexible schedule but you have a lot of important meetings that day, as your co-parent or partner to take one for the team that day.
• Neighborly Help: Connect with neighbors who might be willing to assist with childcare or errands during challenging times. Possibly come up with a system where you all know you can reach out to one another for emergency help when needed. That way if it arises you know you have already broached that conversation and that they will then be welcomed to ask you for support as well in the future.
• Playdates: Making friends and connections is so tough as a working parent. However, establishing relationships with other parents from your child’s school or daycare, can be an invaluable support network for you during this time of year. Even if it turns out you all can’t help each other, you can have a friendly ear to vent to when things feel hard. 

6. Stay Informed

Stay informed about the latest developments in cold and flu season to make informed decisions for your family:

• Vaccinations: Keep up with recommended vaccinations for your children and yourself to reduce the risk of contracting and spreading illnesses if that is part of your health plan. Regardless, taking preventative measures like taking various supplements and maintaining a balanced lifestyle can all be helpful.
• Local Outbreaks: Be aware of local outbreaks and follow public health guidelines to protect your family and community. This may help you decide when you plan to go to more public events or not and what precautions you may take when you are there.

7. Be Patient and Flexible

Above all, be patient and flexible with yourself. Parenting during cold and flu season can be tough, and there may be days when everything feels like it’s falling apart. Remember that it’s okay to ask for help and take breaks when needed. Your well-being and your child’s health are the top priorities. Radical acceptance is a skill that is really helpful here to help work through the frustration of going through this year after year.

In conclusion, as a working parent, navigating cold and flu season can be challenging, but with preparation, communication, and self-care, you can manage it effectively. Remember that you’re not alone, and there is support available from your employer, friends, and family. By prioritizing your family’s health and well-being, you can successfully weather the cold and flu season and emerge stronger on the other side.

8. Talk With a Mental Health Professional

If sickness and cold and flu season causes anxiety that you find to be disruptive and difficult to manage, you may benefit from talking with a licensed counselor about your worries. This will give you another person to have in your corner when things feel hard and isolating as well as provide you a space to learn helpful tools to manage your worries and moments of crisis.