How to get rid of a stuffy nose from allergies: 6 ways to find relief

Spring has a way of lifting our spirits with longer days, brighter blooms and that first hint of warmth in the air. As flowers open and green landscapes return, it’s easy to feel renewed energy. But for many, the beauty of the season comes with a familiar trade-off: congestion that won’t quit, watery or itchy eyes and that constant search for how to get rid of a stuffy nose from allergies so you can enjoy the season again.

If you’re looking for a way to stop relying on that box of tissues that’s always by your side, it may be time to connect with an allergy specialist. These providers have improved diagnostics, more effective nasal sprays and enhanced telehealth or same-day care access to help you feel better fast. That means your pathway from “blocked nose” to “breathing freely” can be smoother, faster and tailored for you than ever.

Let’s take a closer look at what’s happening in your nose and what you can do about it.

Why does your nose feel stuffy?

Your stuffy nose during allergy season is more than just a nuisance. It’s often a sign of allergic rhinitis, also known as “hay fever,” which is a chronic inflammation of the nasal passages. According to the Asthma and Allergy Foundation of America, nearly one in three adults and more than one in four children in the US have a seasonal allergy, eczema or food allergy.

Triggered by allergens like pollen, dust mites, pet dander or mold, when your immune system overreacts to these allergens, it produces histamines and other chemicals that cause swelling, congestion and that blocked-nose feeling.

On top of that, climate and environmental shifts mean pollen seasons are becoming longer and more intense in some regions, so you may be noticing symptoms more often or for more of the year.

Seasonal allergies tend to hit hardest in the southern and eastern United States. When you look at the cities considered the toughest places to live with allergies, taking into account pollen levels and how often people use allergy medications, several in Texas are ranked in the Top 100.

That’s why staying ahead of your symptoms and having a plan for managing them is more important than ever. By intervening early, when your nose is runny or you’re just starting to feel a bit off, you give yourself a better chance of avoiding full congestion.

6 steps to clear a stuffy nose and ease allergy symptoms

Now that you know what’s potentially behind your stuffy nose, the next step is figuring out what helps fix it. These six practical strategies can make a noticeable difference in clearing a stuffy nose, easing symptoms and helping you breathe easier throughout allergy season.

1. Recognize your symptoms and triggers

Get familiar with your personal allergy patterns, such as the time of year, environments and situations that trigger your stuffy nose or runny nose. By knowing when you typically flare up, you can better anticipate and prepare. Consider taking an over-the-counter antihistamine or start protective habits early in the season.

2. Limit outdoor exposure when pollen is high

During heavy pollen days or when you know you’re most vulnerable, reduce your time outdoors or choose activities at low-exposure times, like, for example, after rain when pollen may be lower. If you’re active in outdoor hobbies or activities such as sports, gardening or walking, consider protective strategies or talk to your provider about other care options such as allergy shots.

3. Keep pollen and allergens outside your indoor space

Keeping pollen and other allergens outside your indoor space is an effective way to prevent a stuffy nose from getting worse. Even if you can’t avoid going outdoors, you can still reduce how much pollen follows you back into your daily environment.

When you’re in the car, use the air conditioning’s recirculation setting instead of pulling in fresh outside air, which can be full of pollen and other irritants. At home, keep windows and doors closed on high-pollen days and rely on your air conditioning instead. If possible, use high-quality filters in your HVAC system and change them regularly so they can trap more allergens before they circulate through your , or consider the use of air purifiers (air cleaners).

After spending time outside, it may help to change your clothes and, if you’re able, rinse off or shower so you’re not tracking pollen onto your furniture, carpets and bedding.

4. Use saline nasal solutions before full blockage

Saline nasal drops or flushes are a simple, effective option that many people tend to overlook or underuse. When used early while your nose is still runny rather than fully congested, these help wash out pollen and other allergens from the nasal passages.

If you already have congestion, you might need additional options such as a nasal decongestant or nasal steroid. Talk with your doctor first to address potential side effects or rebound congestion.

5. Don’t ignore your hair and other daily cleaning habits

Allergens don’t just land on your nose. They can also settle on your hair, clothes and bedding. One easy tip to follow is to wash your hair before bed during high-allergy periods so you’re not transferring pollen to your pillow and face overnight. Keep your indoor environment low allergen by vacuuming regularly, using hypoallergenic covers and controlling humidity.

6. Seek care from an allergy specialist when it’s more than seasonal

See an allergy specialist if you notice a recurring pattern year after year of full-blown nasal congestion or symptoms that interfere with your sleep, breathing or daily life. Professional care and advanced treatment options can make a difference between dealing with a constant stuffy nose season after season and resolving one.

Find lasting relief from a stuffy nose caused by allergies

When you’re dealing with daily congestion, it’s natural to wonder how to get rid of a stuffy nose from allergies, especially if it gets in the way of sleep, work or the activities you enjoy. The sooner you take action, the better you’re likely to feel. By recognizing your triggers, starting treatment early and making simple changes to your home and daily habits, you can reduce congestion and make allergy season more manageable.

You may not be able to control the pollen count, but you can control how you respond to it. With the right strategies and support, breathing easier this allergy season is possible.

Ready to breathe easier this allergy season? The Allergy Care program at Baylor Scott & White offers a virtual-first model, with access through the MyBSWHealth app, as well as in-clinic allergy testing, personalized treatment plans and follow-up tracking.