What to Do If You're Exposed to COVID in 2024, According to Doctors

Although we may not be in lockdown anymore, COVID-19 is far from over. Protocol used to feel relatively straightforward, from masking guidelines to tips for accurate COVID testing, but in the years since, there's been a slew of new variants, different COVID symptoms, and complications like long COVID, not to mention polarizing recommendations from the CDC.Modern COVID protocol is further complicated by the presence of a new COVID strain called XEC. This highly transmissible subvariant of the Omicron strain is only just starting to spread in the US, but experts predict it could become "the dominant SARS-CoV-2 strain" by winter, according to Yale Medicine. As of the end of September, XEC only makes up for about 6 percent of all COVID cases in the US (based on data from the CDC). Still, although XEC doesn't seem to trigger any new or more severe symptoms, it's moving quickly, and you should know the best practices to protect yourself. "As the current cold winter weather drives people indoors and flu, colds, and other seasonal respiratory viruses circulate, SARS-CoV-2, the coronavirus that causes COVID-19, has continued to mutate and spread," says Raj Dasgupta, MD. "As of today, it's still important to get vaccinated and get tested if you suspect you may have the virus to prevent spreading it to others." With the presence of vaccines and the end of the global health emergency in May of 2023, life looks and feels a lot different than it did at the beginning of the pandemic. Hospitals now only need to report laboratory-confirmed COVID cases. Masking is no longer mandated. In fact, according to the CDC, COVID-related hospitalizations and deaths are down, leading to scaled-back isolation guidelines. But the data proves the virus is still causing significant problems in 2024, and the damage is cumulative. So if you do end up getting COVID, or worry you might've been exposed, read on for up-to-date information that'll help keep yourself and others safe.Experts Featured in This Article:Raj Dasgupta, MD, FACP, FCCP, FAASM, is a quadruple board-certified physician, associate professor of clinical medicine at the University of Southern California in Los Angeles, and chief medical advisor at Sleep Advisor.David Cutler, MD, is a family-medicine physician at Providence Saint John's Health Center.Sandra Kesh, MD, is a practicing infectious disease physician, and the chief of population health for Summit Health.Michael Richardson, MD, is a family medicine physician and office medical director practicing at One Medical.What to Do If You're Exposed to COVIDA lot has changed since 2020. Here's what to do if you get COVID in 2024, including expert-approved information about some of the newer strains.QuarantineIf you suspect you've been exposed to COVID, the first step is to quarantine. That means staying home and not allowing anyone outside of your household to visit. "If you have had close contact, less than six feet away for 15 minutes, with someone who was potentially contagious with COVID-19 and has since tested positive, you should quarantine," says David Cutler, MD. The previous recommendation was a full 14 days, but Dr. Dasgupta says that - while the science behind COVID transmission remains the same - many experts agree that "easing isolation timeframes would not significantly increase community transmission or severe outcomes, mainly because the virus has been circulating at high levels even with more restrictive guidance in place." So how long should you quarantine after a suspected COVID exposure? It doesn't appear that the CDC has updated its guidance on quarantine, despite recently announcing new isolation recommendations (more on that below). The most up-to-date recommendations for quarantine vary depending on symptoms and vaccination status. For people without symptoms or up-to-date vaccines, the CDC suggests five days of quarantine, followed by five days of masking, watching for symptoms until 10 days after the initial exposure. If you were up to date on your vaccines, the CDC said quarantine wasn't necessary unless you developed symptoms. Although the CDC's isolation guidance has changed, it's unclear if the same goes for quarantine. Monitor Your SymptomsKeep an eye out for any of the primary COVID symptoms, and talk to your doctor if you're concerned. This is especially important given the recent uptick in XEC and JN.1. "There is no evidence that JN.1 causes more severe disease, the CDC notes, but its rapid spread suggests it is either more transmissible or better at evading the immune system than other circulating variants," Dr. Dasgupta says. According to the AMA, many people with this variant experience symptoms like sore throat, congestion, runny nose, cough, fatigue, and headache. But previously, shortness of breath, fever, loss of taste or smell, nausea, diarrhea, and muscle aches were also common. "Self-monitor your symptoms and contact your doctor if you start to get sick," says Sandra Kesh, MD. Get TestedAccording to the CDC's new isolation guidelines, fewer people are testing for COVID-19 in 2024. "If testing is available, get tested, and by 'tested,' I am referring to a diagnostic test (often performed as a nasal swab), and not an antibody test," Dr. Kesh says. If testing is available, you should wait at least a few days after exposure to be swabbed, but "the ideal time is within five to seven days," Dr. Kesh says. At-home antigen tests can also help you determine whether or not you need to isolate. If you already have symptoms, the FDA recommends testing immediately, then testing again if your first result is negative. If you don't have symptoms, wait at least five days from the initial exposure before testing. This will help prevent inaccurate results. You may also consider testing before seeing high-risk individuals, including people who are immunocompromised.IsolateFor those who tested positive for COVID, the CDC previously recommended isolating for five days and then returning to normal as long as symptoms had improved and you were fever-free without the help of fever-reducing medication for 24 hours. If you didn't initially present with any symptoms, the guidance was to end isolation five days after your positive COVID test. However, the CDC now says you can return to normal activities if symptoms are improving overall and any fever has gone down without fever-reducing medication. According to the CDC, these isolation guidelines were changed "because the U.S. is seeing far fewer hospitalizations and deaths associated with COVID-19 and because we have more tools than ever to combat flu, COVID, and RSV." Still, the shortened time frame has already sparked considerable backlash, with critics pointing out that COVID is a potentially debilitating illness, not some pesky flu. Others fear the changes could make it easier for employers to deny their employees adequate recovery time, and those with chronic illnesses and compromised immune systems fear they're more vulnerable than ever. "If you have COVID-19, you can spread the virus to others especially when you are symptomatic," Dr. Dasgupta says. For reference, one study showed that approximately two-thirds of people are still contagious with COVID after five days. That said, continuing to isolate, masking, and avoiding contact with people who are at high risk of getting sick can help prevent spreading it to others, Dr. Dasgupta tells PS.Tips For COVID RecoveryIf you end up getting COVID, there are some things you can do to recover more comfortably. "Getting quality sleep while you have COVID-19 is extremely important for your recovery," Dr. Dasgupta says. "Use a humidifier if you're having a dry mouth and nasal passages at night while getting over COVID-19." He also suggests drinking plenty of fluids, eating healthy foods, and following the instructions for over-the-counter or prescribed medications. Even if you haven't developed symptoms or tested positive, it's smart to give people a heads-up that you've been exposed. "Whether you start to feel symptoms or not, if there is a chance that you could have the virus, it's a good idea that you inform others they may have been exposed too so they can understand their level of risk and get tested if available," says Michael Richardson, MD. Stay informed and keep yourself (and others) safe.PS aims to give you the most accurate and up-to-date information about the coronavirus, but details and recommendations about this pandemic may have changed since publication. For the latest information on COVID-19, please check out resources from the WHO, CDC, and local public health departments.- Additional reporting by Chandler PlanteDominique Michelle Astorino is a former PS contributor.Chandler Plante is an assistant editor for PS Health and Fitness. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group. In her free time, she enjoys finding new ways to rock her 18(!) different eye patches, and making videos about chronic illness, beauty, and disability. Related: Is Wearing Socks to Bed OK? 2 Sleep Experts Weigh In