Drink warm fluids (tea, broth) to loosen mucus
Stay well-hydrated with water throughout the day
Use steam inhalation or a hot shower to thin mucus
Gargle warm salt water (1/2 teaspoon salt in a cup of warm water)
Try honey (1–2 teaspoons) in warm water or tea
Use saline nasal spray or nasal rinse to reduce post-nasal drip
Use a humidifier in your room, especially at night
Sleep with your head elevated to reduce throat pooling
Avoid smoke, vaping, strong fragrances, and other irritants
Avoid very cold or very spicy foods if they worsen symptoms
If allergies are suspected, consider an OTC antihistamine or allergy nasal spray
If reflux is suspected, avoid late meals, alcohol, and trigger foods; consider an OTC antacid
Consider OTC expectorants like guaifenesin if mucus is thick (follow label directions)
Consider OTC throat lozenges to soothe irritation
Seek urgent care if you have trouble breathing, drooling, severe pain, inability to swallow, or high fever
Seek medical care if symptoms last more than 10–14 days, are recurrent, or include coughing up blood or unexplained weight loss