Drink warm liquids (tea, broth) and stay well hydrated
Use steam inhalation or a hot shower to loosen mucus
Gargle with warm salt water (1/2 tsp salt in a cup of warm water)
Use saline nasal spray or nasal irrigation if mucus is coming from the nose/sinuses
Try honey (1–2 tsp) for throat soothing
Use throat lozenges or hard candy to increase saliva and reduce throat irritation
Use a humidifier, especially at night
Avoid smoke, vaping, strong fragrances, and other irritants
Limit alcohol and very spicy or acidic foods if they worsen symptoms
Sleep with your head elevated to reduce post-nasal drip
If you have allergies, consider an antihistamine (per label instructions)
Consider a guaifenesin expectorant (per label instructions) to help thin mucus
Consider an over-the-counter saline gel or spray if dryness is contributing
Seek medical care if symptoms last more than 10 days, worsen, or keep returning
Seek urgent care if you have trouble breathing, swallowing, severe sore throat, chest pain, high fever, coughing up blood, or unexplained weight loss