Healthy Living

Congested? You Can Find Relief and Breathe Easier

Oct. 15, 2024

When you’re congested, your head feels full and simply breathing can be hard. While sinus congestion is a minor health problem, it can lower your quality of life. You may struggle to hear, lack energy, or have issues falling or staying asleep.

Marque-Ann Mattle, PAC, a provider with UR Medicine Virtual Urgent Care explains when you should seek care for your congestion.

Why Am I Congested?

Stuffy noses have many causes. A few congestion triggers include:

Woman blows nose while on computer for virtual urgent care.

These triggers inflame blood vessels in your nasal tissue. Swollen nasal tissue then narrows the path from your nose to your throat, resulting in a congested nose and breathing difficulties. You can also have a runny nose and congested nose at the same time.

Congestion Relief

Most cases of congestion are minor and can be treated with home remedies and over-the-counter medication.

When you’re congested, try the following:

  • Head to the pharmacy. Nasal decongestants help shrink swollen blood vessels in your nose. Antihistamines help stop allergy symptoms. Nasal sprays help clear your stuffy head.
  • Rely on water. Drinking plenty of water keeps mucus thin, which helps it drain more easily. Try placing a warm, moist washcloth on your face a few times every day, using a humidifier, or sitting in the bathroom while a hot shower runs.
  • Make your own saline nasal spray. You can make a nasal spray in your kitchen in just a few minutes. The National Institutes of Health recommends mixing a cup of warm water—sterilized or distilled water, not water straight from the tap—with a pinch of baking soda and half a teaspoon of salt. Use the saline spray up each nostril as many as four times a day.
  • Stay upright. Lying down often causes your congestion to worsen. Sit upright as much as possible. When it’s time to go to bed, use a pillow to keep your head elevated.

When Should I Seek Care for Congestion?

Sometimes, getting past congestion requires help. Seek medical care if you’re congested and experience:

    • Cough for 10 or more days
    • Fever with nasal discharge
    • Mucus that smells bad or is a color besides yellow, clear, or white
    • Symptoms that stick around for more than three weeks
    • Worsening sore throat or white or yellow patches on the tonsils or throat


For fast congestion care, UR Medical offers Virtual Urgent Care. This service connects you to a medical professional without the extra steps of driving to a provider’s office and waiting in the waiting room.


Get Care Now

Virtual Urgent Care is a quick and convenient way to get telemedicine care from where you are. Available to patients over age 5 in New York State and Florida. Ready to blow past your congestion? Start a Virtual Urgent Care visit now.

Start Your Video Visit Now