How can I get rid of feeling sick? Comprehensive relief strategies

September 27, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), viruses like norovirus are a common cause of feeling unwell, triggering nausea and vomiting. If you're asking, How can I get rid of feeling sick? this guide will provide actionable strategies for relief, from immediate at-home care to knowing when to consult a medical professional.

Quick Summary

Relief from feeling sick often involves simple home care like sipping clear fluids for hydration, consuming bland and easily digestible foods, and resting adequately. Incorporating natural remedies like ginger or peppermint, and understanding when to seek professional medical advice, are also key to recovery.

Key Points

Stay Hydrated: Sip clear, cold fluids throughout the day to prevent dehydration, which can worsen feelings of sickness.
Eat Bland Foods: Opt for easily digestible foods like toast, crackers, and rice to avoid irritating your stomach.
Use Natural Remedies: Ginger, peppermint, and lemon are known to soothe nausea, available in tea, candy, or aromatherapy.
Consider OTC Meds for Specific Issues: Over-the-counter medications can help, especially for motion sickness or stomach upset, but always read the label.
Know When to See a Doctor: Seek medical attention if symptoms are severe, persistent, or accompanied by high fever, confusion, or signs of dehydration.

Understanding the Causes of Feeling Sick

Feeling sick, often experienced as nausea, can stem from various causes, ranging from minor and temporary issues to more serious underlying conditions. Common culprits include viral illnesses like the flu or stomach bugs, food poisoning, motion sickness, stress, pregnancy, and certain medications. Understanding the potential cause can help you choose the most effective strategy for relief.

Immediate Home Remedies for Nausea

When you feel a sudden wave of nausea, certain immediate actions can help alleviate the discomfort. These focus on calming the stomach and nervous system quickly.

Get Fresh Air: Stepping outside or opening a window can sometimes help, as stuffy or warm environments can exacerbate nausea.
Deep Breathing: Practicing controlled breathing can calm your nervous system. Inhale slowly through your nose, hold for a few seconds, and exhale slowly through your mouth.
Sip Cold Liquids: Take small, slow sips of cold, clear, or carbonated beverages. Some people find success with flat ginger ale, water, or mint tea.
Cold Compress: Applying a cold compress or ice pack to the back of your neck can provide a soothing, distracting sensation that helps reduce nausea.

Dietary Adjustments to Calm Your Stomach

What you eat and drink plays a crucial role in managing sickness. The right foods can help settle your stomach, while the wrong ones can make symptoms worse. Following the BRAT diet (bananas, rice, applesauce, toast) for a short period is a time-tested approach.

What to Eat and Drink

Bland Foods: Stick to simple, easy-to-digest foods like saltine crackers, plain toast, white rice, or boiled potatoes.
Hydrating Broths: Clear broths, like chicken or vegetable, can provide hydration and nutrients without overwhelming your system.
Ginger: Known for its anti-nausea properties, ginger can be consumed in many forms, including ginger tea, candied ginger, or ginger snaps.
Smaller, Frequent Meals: Instead of three large meals, try eating several small ones throughout the day. An empty stomach can sometimes make nausea worse.

What to Avoid

Greasy, fatty, or spicy foods
Dairy products, which can be hard to digest
Caffeinated or alcoholic beverages
Strong food odors, especially from hot or cooking food

Natural Remedies and Acupressure

Beyond dietary changes, several natural methods and techniques have been used for centuries to address nausea and upset stomach.

Peppermint: Inhaling the scent of peppermint oil or sipping peppermint tea can help ease nausea. A few drops of peppermint oil on a tissue for aromatherapy can also be effective.
Lemon: The sour flavor of a lemon can help. Try sucking on a fresh or frozen lemon wedge.
Acupressure: Applying pressure to the P6 point (located on the inside of the wrist, about three finger-widths down from the palm) is a traditional method. Acupressure wristbands are also available.

Over-the-Counter and Prescription Medications

For more persistent or severe symptoms, or for predictable situations like motion sickness, medication can be a viable option. Over-the-counter (OTC) antiemetics can be found at any pharmacy.


Medication Type	Examples	Best For	Considerations
Antihistamines	Dimenhydrinate (Dramamine), Meclizine (Antivert, Bonine)	Motion Sickness, inner ear issues	Can cause drowsiness; read warnings carefully.
Bismuth Subsalicylate	Pepto-Bismol	Indigestion, upset stomach, food poisoning	Can cause dark stool; check for interactions with other meds.
Phosphorated Carbohydrate Solution	Emetrol	Nausea due to illness or stomach flu	Often sugar-based; safe for most but check with doctor if you have diabetes.
Scopolamine Patch	Transderm Scop (Prescription)	Extended travel, severe motion sickness	Prescription only; can have side effects.

It is always wise to consult a doctor or pharmacist before starting any new medication to ensure it's safe for you.

When to See a Doctor

While most cases of feeling sick can be managed at home, there are times when medical attention is necessary.

Persistent vomiting for more than 24 hours.
Signs of severe dehydration (e.g., extreme thirst, reduced urination, dizziness).
High fever (over 102°F or 39°C).
Severe abdominal pain, chest pain, or confusion.
Nausea and vomiting following a head injury.
If symptoms improve and then suddenly worsen again.

Long-Term Prevention and Lifestyle Tips

To reduce the frequency of feeling sick, consider these preventative measures that support overall health:

Stay Hydrated: Consistent water intake is crucial for preventing dehydration, a common trigger for nausea.
Manage Stress: High levels of stress can disrupt your digestive system. Practices like meditation, yoga, and journaling can help.
Prioritize Sleep: Adequate sleep is vital for a healthy immune system. Aim for 7–9 hours per night.
Practice Good Hygiene: Frequent handwashing, especially before eating and after using the restroom, can help prevent the spread of germs.
Eat Nutritious Meals: A balanced diet rich in fruits, vegetables, and lean protein supports a healthy digestive system. For more information on dietary choices, the American Academy of Family Physicians offers excellent resources.

By following these preventative and reactive strategies, you can take control of your well-being and get back to feeling your best.

Frequently Asked Questions

For fast relief, try taking small sips of cold ginger ale or water, eating a few crackers, or practicing deep, controlled breathing. Fresh air and resting in a propped-up position can also help settle your stomach quickly.

The BRAT diet—bananas, rice, applesauce, and toast—is often recommended. These bland, starchy foods are easy to digest and can help settle your stomach. Avoid greasy, spicy, or fatty foods that can cause further irritation.

Yes, even mild dehydration can lead to a stomach upset and feelings of nausea. It's crucial to sip fluids consistently throughout the day, especially when you are already feeling under the weather, to maintain hydration.

You should contact a doctor if vomiting persists for more than 24 hours, you show signs of severe dehydration, have a high fever (over 102°F), experience severe abdominal pain, or if symptoms follow a head injury.

Yes, ginger is widely used and studied for its effectiveness in reducing nausea. It can be consumed as tea, candied ginger, or supplements and has been shown to help with various causes of nausea, including motion sickness and pregnancy-related sickness.

Stress and anxiety can trigger digestive issues and nausea. To combat this, try stress-management techniques like deep breathing, meditation, or gentle yoga. Taking your mind off the anxiety by watching a movie or talking to a friend can also provide relief.

It is generally better to sit still or lie down with your upper body propped up, rather than lying completely flat. Lying down can sometimes slow digestion and worsen nausea. Avoid strenuous activity after eating.