Hay Fever symptoms checklist: sneezing, congestion, itchy eyes & fatigue
- 4 days ago
- 7 min read
Last updated: February 2026
Hay fever (seasonal allergic rhinitis) is extremely common, especially during spring and grass pollen season.
For some people, symptoms are mild.For others, hay fever can feel like a lingering cold that doesn’t go away — affecting sleep, energy, focus, and daily life.
If you’re wondering whether what you’re experiencing is hay fever or something else, this checklist will help you recognise common pollen allergy symptoms and understand what may be happening in the body.
Quick Summary
Hay fever symptoms commonly include sneezing, runny nose, blocked nose, itchy eyes, watery eyes, sinus pressure, cough, fatigue, and poor sleep.
Symptoms often worsen during spring pollen season and may feel stronger under stress, anxiety, or nervous system overload.
Helpful reference: NHS – Hay fever symptoms Health Direct Australia - other symptoms for Pollen allergy
Australia:
About 1 in 5 Australians (roughly 19–24%) experience hay fever or pollen allergy symptoms, with rates particularly high during spring grass pollen season. Source: Monash University 2024 - link
Europe:In Europe, pollen allergy is estimated to affect roughly 20–40% of people, with variation between regions and higher rates in some northern and central areas where tree and grass pollen seasons are significant.
Hay fever (seasonal allergic rhinitis) is extremely common worldwide. In Australia, around 19–24% of people report hay fever symptoms, while European estimates often range between 20–40%, depending on region and survey methods.
Hay Fever symptoms checklist (Pollen allergy)
The most common hay fever symptoms
Sneezing (often in bursts)
Many people notice repeated sneezing fits, especially:
in the morning
after being outdoors
on windy days
Runny nose (often clear and watery)
A classic hay fever symptom is a runny nose that feels like it doesn’t stop.
Blocked nose / congestion
Hay fever can cause swelling in the nasal passages, leading to:
stuffy breathing
pressure in the face
difficulty sleeping
Itchy eyes
Itchy or irritated eyes are one of the strongest signs that symptoms may be allergy-related rather than a cold.
Watery eyes
Eyes may water constantly, especially outdoors.
Itchy throat or roof of the mouth
Many people experience itchiness in the throat or the roof of the mouth after pollen exposure.
Helpful reference: Mayo Clinic – Allergic rhinitis symptoms
Less obvious hay fever symptoms (still very common)
Hay fever isn’t always just sneezing and itchy eyes.
Many people also experience:
Sinus pressure or “heavy head”
This can feel like a dull pressure behind the eyes or forehead.
Post-nasal drip
A sensation of mucus running down the back of the throat, often causing throat clearing.
Cough (especially at night)
Coughing can happen due to irritation or post-nasal drip.
Fatigue
Many people feel tired during pollen season, especially if breathing is affected at night.
Brain fog and reduced concentration
Some people describe hay fever as “feeling like a mild flu without being sick”.
Irritability
Constant symptoms can be draining and frustrating, which can affect mood.
*Pollen allergy - can cause similar symptoms but may also include itchy ears, throat and mouth, especially during high pollen days.
Helpful reference: Healthdirect Australia – Allergic rhinitis and hay fever
*Healthdirect - Pollen Allergy
Hay Fever or a cold? (simple differences)
A lot of people aren’t sure whether they have hay fever or a cold.
Here are some simple patterns:
Hay fever often includes:
itchy eyes
sneezing fits
clear runny nose
symptoms that return seasonally
symptoms that last weeks/months
A cold often includes:
sore throat early on
thicker mucus
body aches
symptoms that improve within about a week
This isn’t a diagnosis — it’s just a helpful pattern to notice.
When to seek medical advice
If you are unsure whether symptoms are hay fever, or if symptoms are worsening or interfering with breathing, please consult a GP.
Why Hay Fever symptoms can feel worse on some days
Hay fever symptoms often fluctuate. This can happen because of:
higher pollen levels on certain days
wind spreading pollen further
spending more time outdoors
pollen entering your home through clothes, hair, or pets
tiredness and poor sleep reducing your recovery capacity
This is why hay fever can feel unpredictable.
Helpful reference: Your country's daily Pollen information
Why stress can make Pollen allergy symptoms feel stronger
Many people notice their hay fever feels worse when life is stressful.
That doesn’t mean hay fever is “in your head”. It’s a real immune reaction.
But research in the area of stress physiology and psychoneuroimmunology (PNI) suggests that stress can influence how the body regulates inflammation and immune signalling.
So for some people, the body may react more strongly when the nervous system is already
overloaded.
👉 Read more: Why Stress Can Make Hay Fever Worse
Helpful reference: PubMed - General overview of psychoneuroimmunology (PNI)
Common Hay Fever triggers in Europe
In Europe, hay fever triggers vary by region, but the most common cause is still grass pollen, followed by tree pollen in spring and weed pollen later in summer.
In Nordic countries, many people experience a strong seasonal pattern where symptoms peak during:
early spring (alder/hazel)
spring (birch)
summer (grass pollen)
Across the UK, Central Europe and the Nordic countries, common nature-based hay fever triggers include:
Tree pollen (often strongest in spring)
Birch (Betula) – one of the most dominant hay fever triggers in Scandinavia
Alder (Alnus) – early pollen season, often late winter / early spring
Hazel (Corylus avellana) – also early season, common in Northern Europe
Oak (Quercus) – common across Europe
Beech (Fagus) – can trigger symptoms in sensitive individuals
Willow (Salix) – common near water and wetlands
Grass pollen (late spring through summer)
Timothy grass (Phleum pratense) – one of the most common grass allergens in Europe
Ryegrass (Lolium) – widespread in fields and meadows
Meadow grasses (Poa species) – common in lawns and parks
Weed pollen (late summer / early autumn)
Mugwort (Artemisia vulgaris) – common across Europe and often triggers late-season symptoms
Ragweed (Ambrosia artemisiifolia) – increasingly common in parts of Europe, especially Central and Southern regions
Additional natural triggers
Mould spores, especially in damp climates and during autumn leaf fall
Dry windy weather, which increases airborne pollen spread
Agricultural harvesting, which can temporarily raise pollen and dust exposure
Common Hay Fever triggers in Australia
In Australia, hay fever is often strongly linked to grass pollen, especially during spring and early summer. Many people notice symptoms flare after warm windy days, particularly following rain when plant growth increases.
The most common nature-based hay fever triggers include:
Ryegrass (Lolium perenne) – one of the biggest pollen triggers in southern Australia
Bermuda grass / Couch grass (Cynodon dactylon) – common in lawns and parks
Kikuyu grass (Pennisetum clandestinum) – widespread in many residential areas
Johnson grass (Sorghum halepense) – can be a strong pollen producer in some regions
Tree pollen can also be a seasonal trigger, especially from:
Wattle / Acacia species (golden flowering wattles)
Melaleuca (paperbark / tea tree species)
Bottlebrush (Callistemon / Melaleuca species)
Casuarina (she-oak)
Eucalyptus (gum trees) (often discussed as a trigger, though grass pollen remains the dominant cause for most hay fever sufferers)
Other outdoor triggers that can worsen symptoms include:
Mould spores after rain or in humid coastal conditions
Thunderstorm asthma conditions, where pollen particles break into smaller fragments and become easier to inhale
Dry, windy days that lift pollen and dust into the air
In many parts of Australia, symptoms are strongest during spring grass pollen season, particularly in open fields, parks, sports ovals, and rural areas.
Practical Hay Fever relief checklist (simple things that may help)
If you want to reduce pollen allergy symptoms, here are realistic steps many people find helpful.
Reduce pollen exposure
shower after being outdoors (especially hair)
change clothes when you come home (do not bring into bedroom)
avoid drying clothes outside during pollen season
keep windows closed on high pollen days
Support your bedroom environment
wash pillowcases regularly
vacuum more often during spring
consider an air purifier in the bedroom
Support nasal comfort
saline rinse can help clear pollen particles from the nose(check with pharmacist if unsure)
These steps won’t “cure” hay fever, but they can reduce the daily load on the system.
Hypnosis and Hypnotherapy for Hay Fever (a different possibility, a different angle)
Some people explore hypnotherapy because they feel their hay fever reaction is automatic — almost like the body reacts before they can do anything about it.
Hypnotherapy is commonly used to support:
stress regulation
sleep quality
nervous system calming
automatic response pattern change
Many clients report that when the nervous system becomes calmer, hay fever symptoms feel less intense and less disruptive.
👉 Read more: Hay Fever Hypnotherapy (Australia & Europe)
Hypnosis vs Hypnotherapy (Quick Explanation)
People often say “hypnosis”, but hypnotherapy is usually what they actually mean.
Hypnosis
A relaxed focused state. It can feel calming.
Hypnotherapy
A structured process that uses hypnosis to create change.
Hypnotherapy is generally more effective than “hypnosis alone” because it involves:
identifying your specific triggers and automatic responses
working with subconscious response patterns
reinforcing new nervous system responses over multiple sessions
Key Takeaway
Hay fever is extremely common in Australia and Europe, especially during spring pollen season. Symptoms often include sneezing, congestion, itchy eyes, fatigue, and poor sleep.
Many people find relief through practical steps like reducing pollen exposure, improving indoor air quality, and supporting sleep.
Some people also explore nervous-system based approaches such as hypnotherapy.
Want to Explore a Structured Approach?
If you’d like to explore an evidence-informed hypnotherapy method designed to reduce automatic hay fever reactions, you can read more about the CE Pollen Reset Method™ here:
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Note
This article is general information only and is not medical advice. If you’re unsure about your symptoms, a GP or pharmacist can help you find the right support.
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References
Allergy & Anaphylaxis Australia. (n.d.). Hay fever (allergic rhinitis). Retrieved February 17, 2026, from https://www.allergy.org.au/patients/fast-facts/hay-fever-allergic-rhinitis
Healthdirect Australia. (n.d.). Hay fever. Retrieved February 17, 2026, from https://www.healthdirect.gov.au/hay-fever
Healthdirect Australia. (n.d.). Pollen allergy. Retrieved February 17, 2026, from https://www.healthdirect.gov.au/pollen-allergy
Mayo Clinic Staff. (n.d.). Hay fever (allergic rhinitis): Symptoms and causes. Mayo Clinic. Retrieved February 17, 2026, from https://www.mayoclinic.org/diseases-conditions/hay-fever/symptoms-causes/syc-20373039
National Health Service. (n.d.). Allergic rhinitis. NHS. Retrieved February 17, 2026, from https://www.nhs.uk/conditions/allergic-rhinitis/
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