Working in an office environment—sharing air conditioning and sitting close to colleagues—makes the spread of illness very common. It is unsettling to hear a sneeze or cough nearby, knowing that you might be the next one to come down with something. The Common Cold and Influenza are experiences we have all endured. Today, let’s discuss how you can protect yourself from these persistent office ailments.
Why is it so easy to get sick at the office?
Consider that we spend most of our day in the same room with many people. Here are the primary reasons:
- Close Proximity: We often work in very close quarters. When someone coughs or sneezes, tiny respiratory droplets containing viruses can easily be inhaled by those nearby.
- Air Conditioning: In many offices, the same air is continuously recirculated, allowing viral particles to spread throughout the workspace easily.
- Shared Surfaces: High-touch areas like door handles, elevator buttons, water dispenser taps, microwaves, phones, and keyboards can harbor viruses for hours.
- Working While Sick: Many people feel pressured to come to work even when they are unwell. However, coming in when sick only risks spreading the infection to numerous colleagues.
Understanding the Flu Shot
The Influenza virus circulates every year. One of the best ways to protect yourself is to receive the annual vaccine (flu shot). While it is not 100% effective due to the virus's ability to mutate, getting vaccinated significantly reduces the risk of severe complications and helps you recover faster if you do get sick. Speak to your primary care physician for more information.
5 Simple Tips to Stay Healthy at the Office
Here is what you can do to win the battle against these common viruses:
1. If you are sick, stay home!
This is the most important step. If you are feeling unwell, think of your colleagues and stay home. The productivity lost by spreading the illness to half the office is far greater than your absence. If you experience any of the following, please take time to rest:
| Fever | Feeling hot, chills, or lethargy |
| Headache | Severe or persistent pain |
| Extreme tiredness | Significant fatigue affecting your ability to function |
| Cough and Sore throat | Persistent cough, difficulty swallowing |
| Runny or stuffy nose | Constant nasal congestion or discharge |
| Muscle aches | Generalized body pain |
| Gastrointestinal issues | Nausea, vomiting, or diarrhea |
2. Cover your mouth and nose
Viruses spread primarily through secretions. Do not cough or sneeze into your hands, as you will transfer the virus to everything you touch next.
The best practice is to cough or sneeze into the crease of your elbow. Alternatively, use a tissue and dispose of it in a waste bin immediately.
3. Wash your hands frequently
This is simple yet highly effective. Wash your hands with soap and water for at least 15-20 seconds several times a day. Scrub between your fingers and under your nails. If soap and water are unavailable, use an alcohol-based hand sanitizer. However, soap and water remain the gold standard.
4. Keep your hands away from your face
We unconsciously touch our faces many times a day. If your hands have picked up viruses from a surface, touching your eyes, nose, or mouth provides a direct pathway for infection. Avoid touching this "T-zone" and build a habit of keeping your hands away from your face.
5. Sanitize your personal workspace
Regularly clean your desk, keyboard, mouse, and phone with disinfectant wipes. It is also good practice to wash your hands after using common office equipment like microwaves or water filters.
When should you see a doctor?
A common cold usually resolves on its own, but you should be cautious with flu-like symptoms. Contact your doctor if you experience:
- A high fever that does not improve after a few days.
- Difficulty breathing or chest pain.
- Dizziness or confusion.
- Persistent vomiting.
- Symptoms that seem to improve but then return with a more severe fever or cough.
If you experience extreme difficulty breathing, severe chest pain, or loss of consciousness, proceed immediately to the nearest emergency department or call your local emergency services.
Adopting these simple habits can help you avoid many common office illnesses. Staying healthy is a gift not only to yourself but to your coworkers as well.
Key Takeaways (Take-Home Message)
- If you have flu-like symptoms, please stay home to protect others.
- Wash your hands thoroughly with soap, especially after touching common surfaces and before eating.
- Avoid touching your eyes, nose, and mouth.
- Use a tissue or your inner elbow when coughing or sneezing.
- Keep your personal equipment like your keyboard and phone sanitized.
- Talk to your doctor about getting a flu shot to prevent seasonal influenza.
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