Stay hydrated
Sip warm liquids
Eat slowly and chew thoroughly
Avoid frequent throat clearing
Manage stress and anxiety
Practice relaxation or breathing exercises
Avoid smoking and vaping
Limit alcohol
Reduce caffeine if it worsens symptoms
Avoid spicy, acidic, or very hot foods if they trigger symptoms
Eat smaller meals
Do not lie down right after eating
Elevate the head of the bed if reflux is present
Treat acid reflux if recommended by a clinician
Avoid tight clothing around the neck or waist
Use a humidifier if air is dry
Try swallowing instead of clearing the throat
Get evaluated for allergies, postnasal drip, or thyroid issues if symptoms persist
Seek medical care if you have trouble swallowing, pain, weight loss, hoarseness, or symptoms lasting more than a few weeks