Allergic Rhinitis Self-Care: 5 Steps to Prioritize for Allergy Relief

Spring’s arrival means the return of sun and blooms after long, cold winter days and nights. But, for some people, spring also marks the return of allergy season and uncomfortable symptoms, like sneezing, itching, and watery nose and eyes.

That’s because pollen from grass, trees, and weeds is one of the most common triggers for allergic rhinitis. And pollen counts start to rise during spring months. Depending on your allergies, high pollen counts may continue to trigger your symptoms well into the fall. 

Luckily, there are many medications that can help treat and even prevent symptoms of allergic rhinitis. But avoiding your triggers is actually one of the best things you can do for allergy relief. 

Allergic rhinitis self-care tips 

Avoiding allergens like pollen not only helps to improve your symptoms. It can also reduce inflammation in your body and lower your chances of allergy-triggered asthma attacks. Though avoiding pollen completely is nearly impossible, below are some ways to help lower your exposure. 

1. Focus on indoor air quality

Focusing on indoor air quality is a key part of allergic rhinitis self-care. There are a few different ways you can improve indoor air quality, including using:

• Air filtration systems: Air filtration devices work by trapping allergens and removing them from the air. Air filters can be set up in specific rooms. Or they can be incorporated into the air and ventilation system for your entire home. 

• Air purifiers: Air purifiers are a simple type of air filtration system. They can be a good first step if you’re not able to invest in larger air filtration systems. For best results, make sure your air filter has a high-efficiency particulate air (HEPA) filter. Keep the humidity setting below 50% to prevent mold growth. 

• Dehumidifiers: Dust mites multiply in humid environments. So dehumidifiers can help lower the amount of dust and mold in your home. You can add one to your HVAC system or use smaller, stand-alone units in damper parts of your home, such as bathrooms and the kitchen.

You may also consider getting your home’s ducts cleaned. There’s no clear evidence that cleaning ducts improves allergy symptoms, and recent reviews on the topic don’t mention it. But many experts recommend duct cleaning if you notice that your allergy symptoms get worse when you first turn on the heating or cooling systems in your house. This can be especially helpful if you have dust allergies as well as seasonal allergies.

2. Develop an allergen-focused cleaning routine

To lower the amount of allergens in your home, pay attention to your cleaning routine, especially when pollen counts are high. But sticking with a cleaning routine all year can lessen the amount of year-round allergens, like dust and dander. It may also help lower the chances of mold growth. 

Here are some practical tips for an allergen-focused cleaning routine:

• Vacuum weekly: Vacuum rugs and carpets with a HEPA filter. Change or clean filters, bags, and canisters regularly. 

• Dust surfaces weekly: Use a damp microfiber cloth instead of a duster or other dry dusting technique. Damp wiping helps trap dust and allergens. Make sure to wash microfiber cloths after every use. And remember to dust light fixtures, fans, window blinds, and other surfaces where dust can accumulate.

• Wash textiles frequently: Launder clothes, towels, and bedsheets regularly. For items you can’t wash easily, like mattresses and pillow covers, invest in allergy-friendly zippered covers. Consider switching to washable drapes and rugs and wash them regularly too. If washable products aren’t an option, consider getting rid of rugs, drapes, and cushions that you don’t need. 

• Wear a mask during cleaning: This will lower your exposure to dust and allergens.

3. Close your windows

A breath of spring air can feel great after a long winter. But, unfortunately, that fresh air also brings fresh pollen into your home. Keeping your windows open can undo all your hard work from cleaning and managing your indoor air quality.

Screens aren’t enough to keep pollen and allergens out of your home. Keep your windows closed when pollen counts are high. There are several websites that monitor local pollen counts. Find one that tracks pollen in your area, and use the prediction tools to help you know when it’s best to keep your windows shut.

Remember to keep your car windows rolled up too. Pollen can get into your car and settle into the fabric seats, worsening your allergies. It’s helpful to vacuum and wipe down your car’s interior regularly when pollen counts are high.

4. Change your pet’s routines

There’s clear evidence that owning a pet is good for your well-being. But pets aren’t always great if you have allergic rhinitis. If pet dander triggers your allergies, it’s important to change your pet’s routines. Try to do the following:

• Keep your furry friend off furniture and out of your bed. This will limit the amount of fur and dander settling in these harder-to-clean areas. You may even want to designate your bedroom as a no-pet zone. 

• Bathe your pet weekly. This may help lower the amount of dander your pet releases. 

• Have your pet professionally groomed. This will help you avoid dander exposure while bathing and brushing your pet’s fur.

• Regularly wash your pet’s bedding. Also, mop floors and wet-wipe areas where your pet spends time. This helps trap dander better than vacuuming and dusting. 

Having allergies doesn’t mean you have to get rid of your beloved pet. But it does mean prioritizing certain practices so that you can both be comfortable and happy.

5. Try nasal saline rinses

No allergy care list would be complete without mentioning nasal saline rinses. Nasal saline rinses are one of the best allergic rhinitis self-care treatments. 

Nasal rinses have been shown to relieve allergy symptoms. They help rinse away lingering allergens and clear out mucus and secretions. Low-quality studies suggest routine saline rinsing may be as effective as steroid nasal spray for managing allergy symptoms. Plus, nasal saline rinses are less likely to cause side effects. 

You can purchase ready-to-use saline rinses at your local retail pharmacy or grocery store. They come in sprays, pumps, and squirt bottles. Some saline rinses come ready to use, while others should be added to a device, like a neti pot. 

It’s important to use sterile saline for nasal rinses. If you make your own saline rinse, always use sterile water and make a fresh batch every time. Using regular tap water for saline rinses can put you at risk for serious infections.

Medications and treatments for allergic rhinitis

Many over-the-counter (OTC) allergy medications can be effective allergic rhinitis treatments. The main types of OTC allergy medications are:

• Antihistamines such as Zyrtec (cetirizine), Claritin (loratadine), and Allegra (fexofenadine)

• Decongestants such as Sudafed (pseudoephedrine) 

• Steroid or antihistamine nasal sprays like Flonase (fluticasone propionate) or Astepro (azelastine)

When should you seek care for allergic rhinitis?

Many people are able to manage their allergies with a combination of lifestyle adjustments and OTC medications. But some people need more help. 

Here are some signs you should seek care for allergic rhinitis:

• You have eye symptoms. You may have allergic conjunctivitis if you have itchy, watery eyes along with other allergy symptoms. Mild symptoms may improve with OTC eye drops, but some people need prescription treatment. See an eye doctor if your symptoms are severe, don’t improve with OTC treatment, affect your vision, or include eye pain or significant redness.

• You have asthma or another lung condition. Allergies can trigger asthma flare-ups and worsen underlying lung conditions. If you have asthma or another chronic lung condition, it’s a good idea to check in with your healthcare team during allergy season. They can help make sure your breathing stays controlled and adjust your regular medications if needed.

• You’re taking multiple OTC medications. It’s time to seek care if you find yourself taking multiple OTC products to get your symptoms under control. Your healthcare team can make sure you’re not overdoing it when it comes to OTC products, which can help you avoid unwanted side effects, including rebound congestion. Your healthcare team can also offer options that can help you simplify your treatment.

• Your symptoms are affecting your life. Poorly controlled allergic rhinitis can affect sleep, mood, energy, and concentration. In children, allergies may contribute to behavior changes or trouble learning. Get help if your allergies are making it hard to sleep, focus, go to school or work, or complete your daily activities.

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Written by:

Caroline Amin, MD

Caroline Amin, MD, started her career as a general pediatrician and an assistant professor of pediatrics at University of Connecticut. She also cared for pediatric patients, precepted residents and educated rotating medical students.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She is co-executive director at Nonclinical Physicians Network and has served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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