Breathe Easy this Spring

Simple Ways to Manage Seasonal Allergies

Welcome to picnic season! But your nose is a tap and your eyes won’t stop crying. Your motto is ‘achoo’ and people are blessing you twenty times a minute.

Ah, Spring is delightful — with an unwelcome visitor.

One in five Australians suffers from seasonal allergic rhinitis (hay fever). That’s over 4.6 million of us dealing with sneezing, itchy eyes, runny noses, and fatigue—especially during spring and early summer when pollen levels are high.

While hay fever isn’t dangerous, it can seriously affect your sleep, mood, and the picnics you’ve been planning.

The good news? With a few simple strategies, you can take control

of your symptoms and enjoy the season again.

What Causes the Sniffles?

In Australia, hay fever is usually triggered by pollen from grasses, trees, and weeds—particularly ryegrass, which is common in southern states. When pollen enters your nose or eyes, your immune system treats it like a threat, releasing histamines that cause allergy symptoms.

Here are a few things you can do.

Check the Pollen Forecast

Before heading outdoors, check the daily pollen count through websites like AusPollen or the Bureau of Meteorology. Pollen levels are usually highest in the morning (between 6am and 10am) and on hot, windy days.

Limit Your Exposure

Keep windows closed on high pollen days—especially in the bedroom. Use air conditioning on ‘recirculate’ mode. After outdoor activity, change your clothes, shower, and rinse your face to wash off pollen particles.

Try a Saline Rinse

A gentle saline nasal spray or rinse can help clear pollen from your nasal passages and reduce congestion. It’s drug-free and easy to use, especially before bed or after being outside.

Use the Right Medication

Non-drowsy antihistamines, steroid nasal sprays, and eye drops can provide fast relief. These are widely available at pharmacies, but it’s a good idea to ask your pharmacist or GP what’s best for your symptoms and lifestyle.

Consider a Long-Term Plan

If allergies are affecting your sleep, work, or quality of life, speak to your doctor about longer-term options like desensitisation (allergy immunotherapy) or allergy testing.

Seasonal allergies are a nuisance but with a bit of planning, they don’t have to take over your picnic. Start with simple daily habits, and talk to your GP if you need more targeted support.