Things you can do yourself

• Rest as much as you can when you are not working.
• Drink fluids, such as water or juice. This will help dilute mucous secretions and promote drainage. Avoid beverages that contain caffeine or alcohol, which can be dehydrating. Drinking alcohol also can worsen the swelling of the lining of the sinuses and nose.
• Take regular painkillers such as paracetamol and ibuprofen in combination. Note: Read the instructions carefully for side effects with certain conditions such as asthma or heartburn when using ibuprofen.
• Wash out your nasal airways with either Sinus Rinse or Sterimar.
• Use Vick's Sinex at night to get a decent night's sleep but do not use excessively (limit to one week course).
• Sleep with your head elevated. This will help your sinuses drain, reducing congestion.