I’ve lived here for years, but this part of expat life still hits me hard every time. The first time I caught the flu alone, I didn’t even know how to find a clinic or read the packaging on the medicine box I bought. I felt small and helpless.
Since then, I’ve learned how to handle being sick in Japan, little by little. Whether you’re new here, a long-time resident, or just someone who wants to feel a little more prepared, here’s how I get through sick days in a country where I’m still not fluent, far from family, and sometimes unsure if I’m doing things the “right” way.
1. Stock Up on Over-the-Counter Medicine Before You Get Sick
This is non-negotiable. Japan has a good selection of over-the-counter (OTC) medicine, but if you’re burning with fever or your body hurts too much to walk, the last thing you want is to drag yourself to a drugstore.
I always keep a mini sick-day kit with pain relievers like Loxonin or Bufferin (similar to ibuprofen), nasal sprays, cough syrup, and cold tablets. Even if you don’t read Japanese, most drugstores have someone who can help, and Google Translate’s camera feature is surprisingly accurate for reading labels.
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2. Don’t Throw Away Leftover Prescriptions (If They’re Still Safe)
Sometimes the doctor gives you a three-day pack of antibiotics or fever meds, and you only use two. Unless it’s expired or the pharmacist told you not to, I recommend keeping the leftovers for emergencies. Prescription medicine is much stronger and more effective compared to OTC medication so make sure you keep some for future use.
One time I got sick on a public holiday when everything was closed. That leftover fever reducer I had stocked up saved me from grueling pain and discomfort.
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3. Call in Sick—Even If You’re Unsure
If you work in Japan, especially at a school or company that expects physical presence, there’s this weird pressure to show up unless you’re half-dead. But trust me, you’re doing everyone a favor by staying home when you’re sick.
Don’t overthink your message. Something like “Hi, I have a fever and feel very unwell today, so I won’t be able to come in. I’ll rest and keep you updated” is fine. Keep it short, polite, and factual. No need to sound overly apologetic when your body just needs rest. Most companies require you to notify them the night before or very early in the morning so they can rearrange the schedule, so it is best to do so as soon as you can.
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4. Know Where to Go: Finding a Clinic
This part overwhelmed me the most when I first got sick. Japan doesn’t always have big hospitals open all day and plenty of times, they required you to have advanced reservation via phonecall or their website. So where should you go? Most people go to a neighborhood clinic (内科 – naika) for colds, fevers, and flu symptoms.
Use Google Maps and type “naika near me” or ask at your local city hall for suggestions. Some clinics require appointments, but many accept walk-ins. Try to go early in the day, especially if you’re in a small town—some clinics randomly close on Wednesdays or have weird afternoon hours.
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5. Expect Health Checks and Paperwork
At the clinic, you’ll usually fill out a simple form with your name, address, phone number, and symptoms. If you don’t speak Japanese, the staff may still help or use a translation device.
They’ll take your temperature, check your blood pressure, and sometimes your oxygen levels—especially if you mention coughing or breathing problems. One nurse asked me questions with hand gestures and a soft smile that honestly felt more healing than the medicine itself but we pretty much relied on our limited Japanese and English skills other than my translating app in getting the thought across. I was also fortunate enough to find clinics with doctors who spoke English fluently or on an intermediate level.
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6. You Buy the Prescription Separately at a Pharmacy
In Japan, the doctor gives you a paper prescription, and you take it to a nearby pharmacy (薬局 – yakkyoku). It’s usually right next to the clinic or a short walk away.
The pharmacist will explain how to take the meds using visuals or English if they can. You’ll probably get detailed instructions, a chart showing when to take what, and neatly labeled packets.
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7. Bring Your Health Insurance Card Every Time
This is crucial. Without your national health insurance card, you’ll pay the full cost upfront—which could be thousands of yen more. If you forget it, most clinics will let you bring it later and apply for reimbursement, but that means extra paperwork and multiple trips, which is not ideal when you’re sick. Don’t forget your health insurance card and your hospital card, if you happen to already have one.
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8. Can’t Move? Use UberEats or a Taxi
On one of my worst days, I couldn’t even boil water. My head was spinning, and I hadn’t eaten in over 12 hours. I ordered soft food from UberEats which was a conbini-style meal with rice porridge and some miso soup.
If you really need a doctor but physically can’t walk, consider calling a taxi to the clinic. Some cities also have house-call services, but they usually operate in Japanese and may be expensive. Uber is still not available in all areas, so keep a local taxi number saved just in case. A taxi can be very expensive but if you aren’t able to take the train, don’t be afraid to call one.
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9. Keep a Sick-Day Food Stash
Even if you’re the type to grocery shop every day, I highly recommend keeping a mini stash of easy-to-digest foods for emergencies: canned soup, instant okayu (rice porridge), crackers, energy drinks like Aquarius, and soft snacks.
It sounds like a small thing, but when you’re too dizzy to stand and your stomach’s growling, a can of soup can feel like the best meal of your life.
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10. Let Someone Know You’re Not Well
Don’t try to tough it out alone. Even if it’s just a quick message to a friend or coworker saying, “Hey, I’m sick and staying in today—just wanted to let someone know,” it could make a big difference. If things get worse and you need help, at least someone is aware.
I once sent a quick update to my friend when I was living alone. Sometimes, just telling someone makes all the difference in case of an emergency.
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11. If You’re Very Sick—Call an Ambulance Now
This might seem obvious, but many foreigners hesitate. I did too. I didn’t want to “bother anyone,” or I was scared I wouldn’t understand what they were saying. But if you’re struggling to breathe, in severe pain, or feel like something is seriously wrong—don’t wait.
In Japan, you can call 119 for an ambulance. You don’t need perfect Japanese. Just say “kyuukyuusha onegaishimasu” (ambulance, please) and your address slowly. Some operators might connect you to someone who speaks English. You don’t pay at the time of service, and while there may be a fee later, it’s nowhere near as expensive as in some countries. If you want to learn more about this topic, I have written an article regarding my experience in calling an ambulance here.
It’s always better to be safe and go to the hospital than to try to tough it out alone and regret it later.
Being sick in Japan as a foreigner can be isolating, frustrating, and a little scary. But over time, I’ve built a routine. I know which meds work for me, which clinics are kind, and how to take care of myself without panicking.
It’s okay to feel overwhelmed. What matters is that you take care of your health, listen to your body, and ask for help when you need it. Japan has a good healthcare system, and even if you’re not fluent, there’s usually someone willing to help if you try.
If you’re living alone, I hope this helps you feel a little more prepared the next time you’re under the weather. And if you’re reading this while sick—close your phone, drink some warm tea, and rest. You’re going to be okay!
