After recovering from COVID, I thought I was in the clear, ready to get back to normal life. But not long after, I came down with some other cold or flu virus. Albeit feeling a little frustrated about being sick again, the symptoms weren’t too severe, but they knocked me off my feet just enough to keep me out of action.
What I didn’t expect was how emotional I would feel during this second round of illness. About two weeks in, I found myself crying every day. At first, I brushed it off, thinking it was just frustration or the lingering effects of being unwell. But the tears didn’t stop. I felt low—lower than I’d felt in a long time. Everything seemed overwhelming. I questioned my accomplishments, doubted my abilities, and felt utterly exhausted.
I thought perhaps I was exhausted from a challenging year and maybe nearing burnout, but something about this felt different. None of my usual tools like journalling seemed to help, nothing made me feel better.
I spoke with a psychologist, who suggested I might be experiencing post-viral depression. I have never been prone to depression and didn't really know how this could happen, but as I started to learn more, the pieces began to fall into place.
What I learned about post-viral depression
Post-viral depression can occur when your body’s immune response to a virus impacts your brain. Inflammation, changes in brain chemistry, and prolonged stress on your system can all contribute.
What struck me most was learning that a virus could literally alter your brain cells. That was both fascinating and terrifying. And while it was comforting to know I wasn’t alone in this, the fact that there wasn’t a definitive treatment was daunting.
I read that sometimes, the best course of action is to wait it out. Daily movement and gentle routines were suggested as ways to help, so I decided to focus on what I could do, even if it felt like only a tiny step forward.
Step-by-step to recovery
I began going for short walks each day. Some days, it took every ounce of energy I had, and I’d need a long nap afterward. I allowed myself to rest when I needed it and tried (really hard!) to practice patience and show myself compassion.
Slowly, I started to notice small changes—a little more energy, a day without tears. Eventually, things shifted. One day, I realised I hadn’t cried in almost 48 hours. It felt like a huge milestone, and from there, the improvements came gradually but steadily.
I don't know if my determination to not let this virus beat me had anything to do with my recovery, but I'd like to believe it did. It made me feel empowered, maybe it gave me a sense of control - possibly my body just simply recovered with time.
No matter what did it in the end, I feel incredibly fortunate that the symptoms didn’t linger forever. But this experience has made me even more aware of how closely our mental and physical health are connected. It’s also reminded me of the importance of having a variety of tools in place for when life gets hard.
My toolkit for future tough times
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Move, even a little
Daily movement, like a short walk or light stretching, helped me more than I expected.
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Talk it through
Sharing how you’re feeling with someone you trust—a friend, family member, or therapist—can make a big difference.
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Rest without guilt
It’s okay to need extra rest. Your body is healing, and rest is a vital part of recovery.
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Break it down
Focus on small, manageable tasks and notice every little accomplishment.
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Show yourself kindness
Speak to yourself the way you’d comfort a friend. Gentleness matters.
Remember: even the darkest days pass eventually
Even though it only lasted for a couple of months, I admit this was a very scary experience for me; I didn't recognise myself and almost felt like I had lost myself for a brief moment.
If you’re feeling this way after being unwell, please know you’re not alone, and it’s not something you have to face by yourself.
Reach out to someone—a friend, a healthcare provider, a support group—and give yourself the time and care you deserve. Recovery may be slow, but it’s possible, and you’re worth every step of the journey.
This article was written by Self Cared's founder Nathalie Reiter.
If you or a loved one are struggling with depression and need to talk to someone, you can contact Lifeline Australia on 13 11 14 for 24-hour support. You're never alone.
