How to Reduce Chills

When you have chills, it can feel like you're cold all the way to your core, and your body may start to shiver. However, warming up can sometimes be a little more complicated than just wearing a blanket, because there can be a lot of reasons you might be experiencing chills. Aside from being cold, you might have chills due to an infection, a fever, anxiety, or low blood sugar if you have diabetes. Fortunately, chills aren't likely to last long, but there are things you can do to be more comfortable, no matter the reason. Remember that if you have chills due to a fever, this is a sign that your immune system is working to fight off an infection and help you recover.

Method 1
Method 1 of 4:

Treating a Fever

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    Try acetaminophen as a way to bring down your fever. Acetaminophen is commonly recommended by doctors for lowering a fever, and it's generally safe as long as you take it as directed. If you're over the age of 13, take 650-1000 mg every 4-6 hours until your fever goes down.[1] If you're giving the medication to a child, give them the following dose while the symptoms persist:[2]
    • Under 2: Consult your doctor
    • Ages 2-4: 160 mg every 4-6 hours
    • Ages 4-6: 240 mg every 4-6 hours
    • Ages 6-9: 320 mg every 4-6 hours
    • Ages 9-11: 320-400 mg every 4-6 hours
    • Ages 11-12: 320-480 mg every 4-6 hours

    Tip: Sometimes, it's best to let a fever run its course so your body can fight off whatever's making you sick. However, if you're having chills, taking medication to break your fever may help you feel more comfortable.

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    Take ibuprofen for an OTC alternative to acetaminophen. Ibuprofen is another over-the-counter treatment that's often used to reduce fever. Both medicines are safe in small doses, and they both have a low risk of side effects when you take them as directed, so the choice of which one to take really comes down to what you normally prefer to have on hand, unless your doctor specifically advises you to take one over the other. Dosing is as follows:[3]
    • Talk to your doctor for dosage instructions for children under 13. A typical dose is usually 10 mg for every 1 kg (2.2 lb) of the child's weight, but it's still best to talk to your pediatrician to see what they recommend.[4]
    • 13 and up: 400 mg every 4-6 hours.[5]
    • NSAIDs can interact with certain other medications, which can cause unwanted side effects (such as excessive bleeding) or make your other medicines less effective. Always talk to your doctor before using ibuprofen if you’re on a medication such as another NSAID (like naproxen) or a blood thinner (like coumadin, Plavix, Pradaxa, or Eliquis).[6]
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    Rest as much as possible. Give your body plenty time to fight off whatever's making you sick. Find a comfortable spot to relax, and sleep or entertain yourself quietly until you're feeling better. Avoid exercise or any strenuous activity, as these can make your fever rise more.[7]
    • Chances are, this is all you'll feel like doing, but if you do have a period of time where you're feeling better, avoid the temptation to jump up and get a bunch of things done. Keep resting until you're sure your fever has passed.
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    Drink extra fluids while your fever persists. When you have a fever, it's easy to become dehydrated, so it's important to drink plenty of fluids such as water, juice, and broth. In addition to keeping you hydrated, drinking something cool might also help lower your body temperature, which could help your chills go away.[8]
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    Avoid the temptation to bundle up. If you have chills due to a fever, you might be tempted to grab a stack of blankets and your favorite sweater. However, this can actually make your fever worse. Instead, dress in light layers, and focus on lowering your fever to help you feel better.[9]
    • If you're uncomfortably cold, it's fine to rest under a lightweight blanket.
    • Try to avoid any drafty or cold areas, since that could make your chills worse.
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    Relax in a lukewarm bath. If you have a fever, soaking in the bath may help cool you down. However, the water should only be a little warmer than room temperature. If it's too hot, it could raise your body temperature even higher. On the other hand, if the water is too cold, it could cause you to shiver, which could also make your fever worse.[10]
    • You can also dip a washcloth in lukewarm water, then press it to your forehead or your wrists.
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    Take antibiotics if your chills are due to a bacterial infection. A fever is often your body's way of fighting off an infection, so having chills may be a sign that your immune system is working overtime. If your doctor determines that you have a bacterial infection, they'll prescribe you a course of antibiotics.[11]
    • Even if you start to feel better, take all of the antibiotics that are prescribed to you in order to ensure the infection is completely gone. Otherwise, it may return, and it will likely be more difficult to treat a second time.
    • For instance, chills are often a symptom of a urinary tract infection (UTI).
    • Chills are also a common symptom of malaria, so let your doctor know if you've traveled to any area where the disease is common. However, it's unlikely that you've contracted malaria if you live in the U.S.
    • A viral infection, such as a flu or the common cold, can also cause a fever and chills. However, antibiotics won’t work to treat viral infections. Don’t take antibiotics unless your doctor prescribes them.
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    Call your doctor if you have a fever that persists for more than 3 days. For anyone ages 2 and up, it's fine to treat a fever at home for several days. However, if it lasts longer than 3 days, doesn't improve after you take medication, or stays sustained at 103 °F (39 °C) for several hours, call your doctor to be safe. Your fever could be a sign of a more serious illness, like an infection. If your fever reaches 104 °F (40 °C), call your doctor right away.[12]
    • For babies 0-3 months, call your doctor if your child has a fever of 100.4 °F (38.0 °C) or higher, even if they don't have any other symptoms.
    • If you have a baby who's between 3 and 6 months old, call their pediatrician if they have a fever above 102 °F (39 °C).
    • For babies between 6 and 24 months, call the doctor if they have a fever above 102 °F (39 °C) that doesn't respond to OTC fever reducers or that lasts longer than 1 day.

    Warning: See your doctor right away if your fever is accompanied by symptoms such as a stiff neck, confusion, sluggishness, severe pain, or difficulty breathing.

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Method 2
Method 2 of 4:

Treating Low Blood Sugar

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    Eat a small, carb-rich meal if you have low blood sugar. If you have diabetes and your blood sugar drops, you may begin to feel very cold, and you might even experience chills. This may also be accompanied by symptoms like a shaky, weak feeling, an increased heart rate, a pale appearance, or a headache. If that happens, try to eat a small snack that's high in carbohydrates to help boost your blood glucose level.[13]
    • For instance, you might drink a glass of fruit juice, eat a bowl of cereal, or have a handful of raisins.[14]
    • Check your blood sugar again after 15 minutes to make sure it's gone back up. If it hasn't, have another snack and check the numbers again after another 15 minutes.
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    Work with your doctor to manage your condition if you have diabetes. Treatment for diabetes varies from person to person, and may include medication, blood glucose testing, and lifestyle changes, so be sure you follow your care team's instructions carefully. That may help keep your blood sugar from crashing, leading to chills.[15]
    • If you find yourself struggling with low blood sugar frequently, discuss it with your doctor. You may need to adjust your medication or eat more frequently.
    • Diabetes can also increase your risk of developing infections, which can cause fevers and chills. Managing your blood sugar levels will help prevent you from getting infections as often.
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    Eat small meals at regular intervals to prevent low blood sugar. If you don't eat enough and your blood sugar drops too low, you might experience symptoms like chills, dizziness, and weakness. Make sure that you're eating a well-balanced meal that contains carbohydrates, fruits and vegetables, lean proteins, and healthy fats.[16]
    • For instance, for lunch, you might have a piece of baked fish, a slice of bread, and a small salad with dressing.
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    Have glucagon on hand if you're at risk of severe hypoglycemia. If your diabetes is difficult to manage and you're at risk of a severe blood sugar crash, your doctor may recommend that you keep the injectable drug glucagon on hand. That way, if you become unconscious, someone can inject the medication into your arm, thigh, or glute to help you regain consciousness.[17]
    • Be sure to talk to your loved ones about the location of the medication and how to use it in the event of an emergency.
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Method 3
Method 3 of 4:

Soothing Anxiety

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    Try breathing exercises if your chills are due to anxiety. If you're struggling with anxiety, it can sometimes manifest as a cold feeling. You might even experience chills and shivering. It can be really scary if that happens, but remember that it's normal, and try a simple deep breathing exercise to help ground yourself in the present.[18]
    • For instance, you might inhale for 4 counts, hold your breath for another 4 counts, exhale for 4 counts, and hold your breath for 4 more counts. Repeat that several times until you start to feel better.
    • You could also try slowly counting to 10 to help ground yourself.

    Try this grounding exercise for anxiety: Identify 5 things you can touch, 4 things you can see, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

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    Focus on things you can control. Anxiety typically comes as a result of being focused on the unknown, like nervousness about an upcoming event or fear about an unknown outcome. Try to turn your thoughts to what you can control, instead. As you begin to feel more centered, your chills are likely to subside.[19]
    • For instance, if you're worried about a test that's coming up, don't allow yourself to anxiously imagine what will happen if you fail the exam. Instead, focus on how you can make the most of the studying time you have left.
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    Avoid consuming caffeine and alcohol. Caffeinated drinks can make you feel jittery, which can worsen symptoms of anxiety. In addition, alcohol can change your mindset, making you more likely to dwell on the things that are making you anxious. It's best to avoid both of them until your anxiety is under control.[20]
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    Exercise to burn off excess stress. If you're having chills due to anxiety, try to get up and get your body moving. Not only will that help warm you up, but exercise can help boost your brain's feel-good chemicals, and sometimes getting your body moving can be just what it takes to quiet your mind.[21]
    • In addition, exercise can help relieve tension that might be built up in your muscles due to stress.
    • Yoga is a relaxing practice that can be especially useful for people who are struggling with anxiety.
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    Write down your thoughts to track your anxiety triggers. Sometimes you might find yourself dealing with a full-on panic attack without even being sure why you're upset. Try writing down your feelings in a journal, including what you were doing right before you started feeling anxious. Over time, you may be able to identify what's triggering your anxiety.[22]
    • Once you know what your anxiety triggers are, you can work to either avoid them or to confront and overcome them, depending on the issue.
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Method 4
Method 4 of 4:

Warming up Your Body

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    Put on layered clothing if your chills are from being cold. One of the easiest ways to warm up when you're cold is to dress in several layers. In fact, putting on multiple layers can help keep you warmer than just wearing one thick layer, because the layers help trap warm air against your body.[23]
    • For instance, you might wear a T-shirt, a light hoodie, and a jacket on top, then layer a thin pair of pants under a pair of jeans on the bottom. In addition, you could add warm accessories like thick socks, a hat, a scarf, and gloves.
    • If your clothing is damp, it can make you feel much colder, so change into dry clothes as soon as possible.

    Warning: If your chills are caused by a high fever, bundling up in warm clothing and blankets can cause your temperature to rise even more. In that case, treat your fever, rather than the chills.[24]

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    Get under a thick blanket to insulate yourself. If you're cold enough that you're shaking, cover your whole body with a blanket, including your arms and legs. Tuck the blanket in around you so your body heat will be trapped in. After a few minutes, you should be enveloped by a warm pocket of air that may help your chills subside.[25]
    • If you don't have a heavy enough blanket, use 2 thinner ones.
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    Use a heating pad for extra warmth. If the air around you is very cold, it may be hard for you to warm up, even if you're already using blankets or wearing layers. In that case, turn on a heating pad and place it in your lap, on your abdomen, or behind your back. However, do not use a heating pad while you're asleep, and do not cover the heating pad with a blanket, as it could overheat.[26]
    • You could also use an electric blanket, if you have one.
    • Before you use a heating pad or an electric blanket, check to make sure the cord isn't frayed, and examine the pad or blanket carefully to ensure there aren't any areas that are dark or charred.
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    Ask someone to hug you to share their warmth. Sometimes when you're cold, it can help to ask someone else to wrap their arms around you for a few minutes. Their body heat will transfer to you, helping you feel warmer.[27]
    • This is a great option if you're around someone else who's already cold, since you can both help each other warm up.
    • If you're not around anyone else, wrapping your arms around yourself may help, as well.
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    Take a warm bath for a soothing way to warm up. Fill your tub with warm water and soak for about 15 minutes, or until the water starts to cool off. When you soak in a tub, the warm water will surround your whole body, which can gently bring up your body temperature until your chills stop. However, be sure to get out of the water before the bath gets cold, or else you may end up feeling colder than you were when you started.
    • Avoid using hot water in your bath. When you're cold, it will be harder to tell if the water is too hot, and you'll be more likely to scald yourself.
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    Get up and move around to warm your extremities. Go for a brisk walk, jog in place for a few minutes, or try a few jumping jacks. Being active for even 5-10 minutes can help improve your circulation, and when your blood is flowing more freely, your fingers and toes will quickly start to warm up![28]
    • If you think your chills are due to a fever, it's better to rest, so only do this if you're experiencing chills due to a cold environment!
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Warnings

  • See your doctor right away if you have a fever and chills that are accompanied by stiffness in your neck, confusion, severe pain in any part of your body, or trouble breathing.
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References

  1. ↑ https://reference.medscape.com/drug/tylenol-acetaminophen-343346
  2. ↑ https://www.healthychildren.org/English/safety-prevention/at-home/medication-safety/Pages/Acetaminophen-for-Fever-and-Pain.aspx
  3. ↑ https://www.drugs.com/ibuprofen.html#dosage
  4. ↑ https://www.healthychildren.org/English/safety-prevention/at-home/medication-safety/Pages/Ibuprofen-for-Fever-and-Pain.aspx
  5. ↑ https://www.nhs.uk/medicines/ibuprofen-for-adults/how-and-when-to-take-ibuprofen/
  6. ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/medications-non-steroidal-anti-inflammatory-drugs#drug-interactions-with-nsaids
  7. ↑ https://www.health.harvard.edu/diseases-and-conditions/fever-in-adults2
  8. ↑ https://familydoctor.org/hydration-why-its-so-important/
  9. ↑ https://medlineplus.gov/ency/article/003091.htm
  1. ↑ https://medlineplus.gov/ency/article/003091.htm
  2. ↑ https://health.clevelandclinic.org/4-important-facts-you-need-to-know-about-antibiotics/
  3. ↑ https://my.clevelandclinic.org/health/symptoms/10880-fever
  4. ↑ https://kidshealth.org/en/teens/blood-sugar-low.html
  5. ↑ https://www.ucsfhealth.org/education/carbohydrates
  6. ↑ https://www.diabetes.org/diabetes/medication-management/blood-glucose-testing-and-control/hypoglycemia
  7. ↑ https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method.html
  8. ↑ https://www.diabetes.org/diabetes/medication-management/blood-glucose-testing-and-control/hypoglycemia
  9. ↑ https://adaa.org/tips-manage-anxiety-and-stress
  10. ↑ https://adaa.org/tips-manage-anxiety-and-stress
  11. ↑ https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441
  12. ↑ https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096
  13. ↑ https://adaa.org/tips-manage-anxiety-and-stress
  14. ↑ https://www.nia.nih.gov/health/cold-weather-safety-older-adults
  15. ↑ https://medlineplus.gov/ency/article/003091.htm
  16. ↑ https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=tw9036&
  17. ↑ https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=tw9036&
  18. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/hypothermia
  19. ↑ https://www.health.harvard.edu/blog/warming-up-to-the-cold-staying-active-in-any-weather-202203102702
  20. ↑ https://pubmed.ncbi.nlm.nih.gov/3309074/

About This Article

Erik Kramer, DO, MPH
Medically reviewed by:
Erik Kramer, DO, MPH
Doctor of Osteopathic Medicine
This article was medically reviewed by Erik Kramer, DO, MPH and by wikiHow staff writer, Amy Bobinger. Dr. Erik Kramer is a Board-Certified Primary Care Physician at the University of Colorado. With over 15 years of experience, his clinical interests include obesity and weight management, diabetes care, and preventive care, as well as embracing a holistic approach to primary care. He received his Doctorate in Osteopathic Medicine (D.O.) from the Touro University Nevada College of Osteopathic Medicine and completed his residency at Central Maine Medical Center. Dr. Kramer is a Diplomate of the American Board of Obesity Medicine. This article has been viewed 30,102 times.
5 votes - 40%
Co-authors: 8
Updated: April 22, 2022
Views: 30,102
Categories: Thermoregulation

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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