Sip warm water slowly
Swallow frequently
Try gentle throat lozenges
Avoid clearing your throat
Practice slow deep breathing
Stay upright after eating
Eat smaller bites and chew well
Avoid very hot, cold, spicy, or acidic foods
Limit caffeine, alcohol, and smoking
Manage stress and anxiety
Use a humidifier if air is dry
Avoid talking too much if your throat feels strained
Treat heartburn or acid reflux if present
Seek medical care if it lasts more than a few weeks
Seek urgent care if you have trouble breathing, swallowing, or severe pain