Pollen Season Is Expected to Be Much Worse Here’s How to Prepare if You Have Allergies

If your spring allergies already feel unbearable most years, brace yourself: 2025 is shaping up to be one of the worst pollen seasons on record. According to a new report from Accuweather, pollen counts are expected to surge in 39 U.S. states especially across the Gulf Coast, Pacific Northwest, and the Northeast. And thanks to warmer temperatures and longer growing seasons, the sniffles and itchy eyes could drag on well into late spring and even summer.

Even if you don’t typically suffer from allergies, you may feel the impact this year.

Why This Allergy Season Is Worse

Experts say the length and intensity of pollen season are directly tied to climate patterns. “Warmer springs are starting earlier and fall is ending later, leading to a longer pollination season,” says Shashank S. Sheth, MD, an allergist with ENT and Allergy Associates.

Additional climate factors fueling higher pollen levels include:

• Warmer temperatures prompting earlier blooms

• Longer growing seasons extending pollen release

• Higher carbon dioxide levels stimulating more pollen production

• Rainfall and drought cycles influencing how much pollen plants release

This year, tree pollen will start first (as soon as ground temps hit 40–45°F), followed by grass pollen in late spring, and weed pollen as summer winds down. For many, that means months of misery unless you’re prepared.

What Is a Pollen Allergy?

Pollen is made up of tiny grains released by trees, grasses, and weeds. When you inhale it, your immune system might mistakenly flag it as a threat, triggering allergic rhinitis commonly known as hay fever.

According to the CDC, common culprits in spring include oak, elm, maple, juniper, and willow trees. Grass types like Bermuda and Kentucky bluegrass also contribute. If you’re allergic, symptoms can include:

• Sneezing and nasal congestion

• Runny nose and postnasal drip

• Red, itchy, or watery eyes

• Headaches, fatigue, and even dizziness

Some people also experience worsened asthma symptoms, sinus pressure, and sleep disruption during high-pollen periods.

How to Manage Pollen Allergies in 2025

This year’s longer season doesn’t mean you have to suffer through it. Experts recommend a proactive approach, combining smart habits with targeted treatments. Here’s what allergists suggest:

1. Start Medications Early
Begin your allergy regimen 2–4 weeks before your usual symptom flare-up. Try:

• OTC antihistamines like Zyrtec or Claritin

• Flonase or other nasal corticosteroid sprays

• Antihistamine eye drops for itchy eyes

2. Wear an N95 Mask Outdoors
Especially on high pollen count days, a mask can help filter out airborne particles and ease symptoms. Research has shown masks can significantly reduce allergy discomfort.

3. Use Sunglasses as a Barrier
Wearing wraparound sunglasses can help block pollen from irritating your eyes an easy and stylish fix.

4. Shower and Change Clothes After Being Outside
Pollen clings to skin, hair, and fabric. Rinsing off and changing into fresh clothes after outdoor time helps reduce indoor exposure.

5. Keep Windows Closed
As tempting as spring breezes are, open windows allow allergens in. Use air conditioning with a HEPA filter and consider investing in an air purifier for your bedroom.

6. Try Allergy Immunotherapy
For long-term relief, allergy shots or sublingual tablets may train your immune system to be less reactive over time. These therapies can provide lasting symptom control even after treatment ends.

7. Limit Outdoor Exposure When Possible
Avoid peak pollen times usually mid-morning to early afternoon and check daily pollen forecasts before planning outdoor activities.

8. See a Specialist If Symptoms Persist
“If you are still having symptoms despite these measures, see a physician,” says Catherine Monteleone, MD, an allergist at Rutgers Medical School. They can help rule out other conditions and personalize your treatment plan.

The Bottom Line

With pollen levels expected to soar this year, staying ahead of allergy season is more important than ever. From simple daily habits to long-term treatments, there are plenty of effective strategies to help reduce symptoms and keep your energy up even as nature does its thing.

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