How to manage your flu symptoms at home

Winter is coming and that means flu season will soon be in full swing. Most of us are familiar with the headaches, pains, sore throat, and runny nose – but there are steps you can take to manage your symptoms at home.

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Protecting yourself against seasonal flu (influenza) remains important. Getting your annual flu jab can reduce your chance of serious illness, and ease pressure on the NHS during winter months.

If you develop flu symptoms, you should stay at home as much as possible to avoid passing it on to others, and reduce the strain on healthcare services. However, there are times when you may need to see a doctor.

Professor Martin Marshall, former chair of the Royal College of GPs (RCGP), and Dr Ravi Tomar, GP partner at Saxonbrook Medical, share advice on managing flu symptoms at home.

Know the signs

First of all, it’s important you know the symptoms of flu before you can manage them.

Tomar explains that flu typically causes symptoms that affect your whole body.

“These include fever, fatigue, aches, pains, and headaches rather than symptoms in isolated areas of the body such as the upper airway and chest,” he says.

Flu symptoms can come on very quickly and will often feel worse than a common cold.

• A temperature above 38°C.

• Aching body.

• Feeling exhausted.

• A sore throat.

• Dry cough.

• Difficulty sleeping.

• Headaches.

• Feeling sick or being sick.

• Tummy pain.

• Loss of appetite.

Symptoms are usually the same in children and adults, but sometimes children will experience earaches.

Over-the-counter treatments

Luckily, there are plenty of over-the-counter treatments that can help ease your pain.

Marshall says that flu can be an unpleasant disease. But for otherwise healthy people it usually passes on its own within a couple of weeks without complication.

“People who have the flu should get plenty of rest, keep up their fluids to avoid dehydration, and control symptoms such as fever and aches with paracetamol or ibuprofen, where necessary,” he advises.

While painkillers can help with overall aches and pains, there are other options for sore throats and coughs.

Tomar adds that for symptoms affecting your throat, cough syrups or lozenges and throat sprays can be very helpful. If your nose is blocked, sinus rinses or decongestant sprays can be used short-term.

You should always take painkillers as directed on the packet and speak with a pharmacist about the right medications for you.

At-home remedies

There are also a number of at-home remedies that might be helpful in relieving symptoms. Honey and lemon, for instance, can help a sore throat, while steam can help unblock your nose.

Tomar says that while the scientific evidence behind many home remedies has not been established, they can often be found as helpful additions to over-the-counter treatments.

“Hot water with honey and lemon works well to relieve throat symptoms,” he explains. “Steam inhalation – with or without an added oil – can help to unblock your nose.

“Furthermore, many food system. These include beta carotene, vitamin D and zinc, which can be found in vegetables, fortified cereals, and beans.”

When should you stay home?

Anyone who has symptoms of flu should take 5 to 7 days off work to avoid spreading the illness.

Tomar says that spending this time resting will give your body time to get better. You’re also likely to recover faster without risking prolonging or worsening your symptoms.

“If you can work from home, this might be the best initial practice at the onset of symptoms to see if you can manage them while continuing to be productive,” he suggests.

While it’s advisable to stay home as much as possible to stop spreading the illness, there are times where seeing a doctor is necessary. If your symptoms persist for longer than 5-7 days, or affect your breathing, you should seek medical advice.

“Most people with flu will not need to seek further medical advice during the course of the illness,” explains Tomar. “However, if the illness persists for longer than expected, is more severe, distressing, or affecting your breathing then this may suggest an alternative cause or a particularly bad case of flu.”

The best protection

The best way to protect yourself, and also help stop the spread of flu, is to get your flu vaccine.

Marshall stresses the importance of flu vaccination in higher-risk groups, including older adults, pregnant people, and those with long-term health conditions or learning disabilities.

“It is the best protection we have against the flu and we urge all people in at-risk groups to get vaccinated,” – and for parents of young children to arrange this for their children – as soon as possible.”

Read our guide to find out whether you’re eligible for a free flu vaccine.

COVID-19 or the flu?

As flu season approaches, telling the difference between the flu, COVID-19, and a common cold can be tricky. All three share similar symptoms such as a cough, fever, sore throat, and fatigue. Because these symptoms overlap so heavily, testing is often the only way to tell them apart.

“If you’re unsure or confused about your symptoms, contact the NHS 111 service online or by phone in the first instance,” Mason concludes. “This should direct you to the most appropriate care or medical advice.”

Article history

The information on this page is peer reviewed by qualified clinicians.

Article also available inEnglish,German,Spanish,French,Italian,Portuguese,Hindi,Hebrew,Arabic, andSwedish.

• Next review due: 30 Oct 2028

• 29 Oct 2026 | Latest version

  Victoria Raw
  Dr Colin Tidy, MRCGP

• 15 Oct 2020 | Originally published

  Andrea Downey

Disclaimer: The views expressed in the community do not represent medical advice. For any health concerns, consult your GP or healthcare provider.

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