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Permission to pause: A psychologist on the small changes that can help you recover from coughs and colds
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For many women and mums, being sick with a cold or cough doesn’t mean stopping. Here, psychologist Dr Clodagh Campbell shares practical ways to slow down and support your recovery.
With spring around the corner, there’s still a chill in the air, and many families are still battling the tail end of coughs and colds. But when illness sweeps through a household, it’s often women who keep everything running.
New research commissioned by Broncho 5 in 1 Multi-Symptom Action Syrup (Coyne Research, October 2025) tells us, unsurprisingly, that women and mothers carry the greatest load when coughs and colds strike, often feeling pressure to “keep going” while putting their own health last. For many, slowing down or focusing on their own recovery can trigger a side effect we’re likely all too familiar with: guilt.
Yet we know that constantly pushing through coughs and colds can take a toll. From slower physical recovery to rising stress and burnout, ignoring symptoms rarely helps anyone in the long run.
Psychologist Dr Clodagh Campbell believes the answer isn’t grand wellness rituals or unrealistic downtime, but something far simpler: giving yourself “permission to pause.”
Through small, achievable “micro-recovery” moments, she says women can begin to support both their physical health and mental wellbeing, even in the middle of busy days.
Here, she reflects on the research and shares practical ways mothers and caregivers can care for themselves when they’re under the weather.
Why do you think women, in particular, feel such pressure to “keep going” even when they have a cough and cold?
Because we’ve been conditioned to. And because sadly, many of us don’t have a village to fall back on. Women, especially mothers, are socialised to be the default parent, the organiser, the emotional regulator, the one who keeps the household running. When we’re sick, the work doesn’t disappear… it waits.
And without extended family nearby, affordable childcare, or real community support, there’s often no one to hand things over to. Because of this, rest feels like a luxury or an indulgence, or something we simply can’t afford. Add to this the guilt for slowing down, for “dropping balls,” for not being everything to everyone, and pushing through starts to feel like the only option… and an exhausting one at that.
This study, which was sponsored by Broncho 5 in 1 Multi-Symptom Action Syrup, highlights this feeling of guilt in particular. Where does that guilt come from?
From a psychological perspective, the guilt women feel when focusing on their own needs often comes from deeply internalised social and cultural expectations. From a young age, many women are taught, sometimes subtly, sometimes overtly, that their role is to care for others: family, partners, colleagues. Over time, this creates an automatic mental pattern where prioritising oneself can trigger feelings of selfishness or inadequacy.
What makes this guilt so persistent is that it isn’t just a passing thought because, sadly, it’s reinforced repeatedly throughout life. Every time a woman is praised for selflessness or criticised for taking time for herself, her brain strengthens the association between self-care and “wrongdoing.” Psychologically, it becomes almost reflexive: the moment she tries to focus on her own needs, the guilt kicks in before she even has a chance to enjoy the benefits.
Understanding this is important because it reframes the guilt, not as a personal flaw, but as a learned response to social conditioning. With consistent practice and supportive environments, women can slowly retrain their core beliefs to recognise that caring for themselves is not only acceptable but essential.
What impact can “powering through” have on physical recovery and mental wellbeing?
When we adopt a “powering through” mindset, it comes at a cost. Physically, pushing through a cold or cough slows recovery as rest and proper care are crucial for the immune system to fight infection. This can cause feelings of frustration, disillusionment and hopelessness. Add to this the mental and emotional impact, as constantly ignoring our needs can lead to heightened stress, irritability, resentment, low mood, anxiety and even burnout.
Psychologically, this mindset is tied to internalised expectations that mothers must always be resilient and put others first. Over time, this can create a cycle where guilt prevents rest, which worsens things physically, mentally and emotionally, making our bodies and minds more vulnerable to illness, pain and disease.
Forcing ourselves to keep going might feel heroic and necessary, but it actually prolongs coughs and colds and erodes wellbeing. At the end of the day, self-care isn’t indulgent; it’s essential.
We often hear about self-care in big, aspirational terms, but that can feel unrealistic for busy mothers. You speak about “micro-recovery” pauses. What exactly are they, and why are they so effective?
“Micro-recovery” pauses are tiny, intentional moments where we check in with ourselves, even if it’s just for a minute or two. It could be sipping a warm drink in silence, stretching, taking a few deep breaths, or simply closing your eyes for a moment. These pauses are so effective because small moments add up, and when we care for ourselves in this way, it gives our nervous system a break, reduces our stress level, and refills our tank. For busy mums, these pauses are realistic, achievable self-care. It’s about giving yourself permission to breathe, even in the middle of chaos, and reminding yourself that your wellbeing matters just as much as everyone else’s.
For a mum juggling work, school runs, and a household, what might a realistic “permission to pause” moment look like when she’s feeling rundown?
A realistic “permission to pause” for a mum with a cough or cold doesn’t need to be long, even if she can pause just long enough to catch her breath and offer her body and nervous system a brief moment of respite. It could be as simple as:
- Sitting down with a cup of tea while the kids play safely nearby, even for two minutes.
- Closing her eyes for a few moments while waiting for the kettle to boil.
- Delegating a task to a partner or asking a family member for help, so she can lie down or rest.
- Listening to a favourite song or a short podcast while resting on the sofa, or allowing herself half an hour to watch her favourite TV show before getting back up and starting again.
The key is intentionality. Even a tiny pause signals to the body that it’s okay to slow down, helping both recovery and mental wellbeing.
What practical advice would you give to women who struggle to ask for help at home when they have a cough and cold?
For women who find it hard to ask for help, the first step is reframing asking for help as a strength, not a weakness. Needing support when you’re unwell is human. We believe so deeply that other people deserve TLC while they are unwell, for example, our children or our partners, yet often find it so hard to offer this grace to ourselves. It’s time for us to change this.
Leaning on your support system isn’t just practical; it’s good for your health and models that self-care and asking for help are part of everyday life, not a luxury.
Here are four practical tips you can start doing right now to help:
- Be specific. Instead of “Can you help?” try “Could you make the tea and watch the kids for 10 minutes?” Clear requests make it easier for others to respond, and no one can read your mind!
- Start small. Delegate one simple task, such as dishwashing, laundry, or the school run, and build from there if and as needed. Give yourself permission to do this. Often, people are delighted to be asked to help, as it gives them a sense of purpose and closeness to the asker.
- Normalise it. Remind yourself and those around you that looking after ourselves is important. Saying, “I’m sick, I need to rest,” is reasonable and models the same for those listening, such as our children, who will grow up knowing it’s OK to rest, not selfish.
- Treat yourself as you would others. When our children are sick, we do everything in our power to help them feel better. Offer this same care to yourself. Start with a visit to your pharmacist; help can come from outside the home, too.
Broncho 5 in 1 Multi-Symptom Action Syrup is a medical device for all coughs associated with a cold to relieve dry cough, chesty cough, sore throat, hoarseness and throat dryness. Always read the leaflet.
*Research conducted by Coyne Research on behalf of Broncho 5 in 1, via a nationally representative online survey of 1,000 Irish adults aged 18+, October 2025.
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