Why 2025 May Be the Worst Allergy Season on Record—and What You Can Do About It

If you're sneezing and wheezing right now, you're likely one of the 80 million people in the U.S. who suffers from hay fever (aka, seasonal rhinitis or seasonal allergies). And you're probably aware that your allergy symptoms seem to be starting earlier—and lasting longer—than ever before. It's not your imagination. Experts predict that 2025 will be the worst allergy season on record—and that, sadly, it's not going to get much better from here. Seasonal pollen allergies are likely to be worse this year than in past years, says Hannah Jaffee, research director for the Asthma and Allergy Foundation of America (AAFA). "Research consistently shows that pollen seasons are getting longer and more intense."

So how can you prep to reduce your suffering this season? Get the full scoop on what's behind your misery—and what you can do to breathe easier this year.

Why Are Seasonal Allergies Getting Worse?

Seasonal allergies may no longer be tied to a single season—and you can blame climate change for that. The effect comes from two different triggers. Warmer temperatures extend the blooming season, meaning plants produce pollen earlier and disperse it longer into the year. And there's more carbon dioxide in the atmosphere—which is what plants thrive on. More carbon dioxide encourages plants to grow faster and bigger—and produce more pollen than ever, according to Penn Medicine's Becker ENT and Allergy.

Brace Yourself for a (Mostly) Wet Spring—See the Farmers’ Almanac Forecast Here

"Due to climate change, growing seasons start 20 days earlier than they did just 30 years ago," Jaffe says. "Likewise, the first frost occurs about 10 days later. This means tree pollen starts earlier and ragweed pollen lasts longer. Pollen seasons are effectively year-round in some parts of the country."

Unfortunately, the increased carbon dioxide in the atmosphere and the warmer temperatures mean that this allergy season trend will likely continue for years to come. But the change isn't consistent across the country. One modeling system finds some pockets where oak and ragweed pollen will decrease in intensity. If you're a ragweed pollen sufferer, the upper midwest and western parts of Pennsylvania and New York may be your best bets, while the northwest parts of the U.S. will be better if oak pollen is your poison.

Where Allergies Are at Their Worst

If you live in the southern and southeast parts of the U.S., you can expect that your allergies are going to be worse than in other regions, according to the AAFA's 2025 Allergy Capitals report. They analyzed the biggest hotspots, based on the amount of tree, grass, and weed pollen each year; over-the-counter allergy use; and the number of allergists in the area. Here's where you should definitely stock up on tissues (and your allergy medicine of choice!):

1. Wichita, KS

2. New Orleans, LA

3. Oklahoma City, OK

4. Tulsa, OK

5. Memphis, TN

6. Little Rock, AR

7. Raleigh, NC

8. Richmond, VA

9. Greenville, SC

10. Greensboro, NC

How to Reduce Your Seasonal Allergies

It may be hard to eliminate your allergy issues entirely, but there are a few tips and tricks you can use to limit your pollen exposure and reduce the symptoms. "Using a comprehensive allergy management strategy—both reducing exposure to pollen and using allergy medicines—can allow you to both enjoy spring weather and reduce allergy symptoms," Jaffe says.

Try to suss out what's making you sneeze

Different plants release pollen at different times of year, so tracking when the worst of your symptoms start and stop could help you determine exactly what's causing them. For instance, tree pollen tends to be the biggest issue early on, from February to April, while grass pollen peaks from April to June, and ragweed may be to blame if you have late summer symptoms, according to the AAFA report. Knowing what's causing your allergies could help you avoid some exposure or prep in advance for the tough season.

Reduce your exposure

Reducing your contact with pollen in the first place will help immensely if you're a hay fever sufferer. Most weather forecast sites offer a pollen count, so watch for high pollen days—and try to stay indoors when they occur.

Help keep pollen out of your house by keeping windows closed, and running air purifiers in your home to reduce the amount of pollen in the air. If you do have to be outside and it's peak season, consider wearing a high-quality N95 or KN95 mask, which can help filter out the pollen and keep you breathing easier. Wearing a hat or other head covering can help keep pollen out of your hair.

When you come indoors, consider taking off your shoes, changing clothes, and showering to remove pollen—and regular bathing or wiping down of dogs or other pets that come in and out of the house can help reduce the amount they carry into your home.

Control your allergy symptoms

If you have seasonal allergies, you probably already have an array of treatments you use, depending on what bothers you most—whether it's allergy-relieving eye drops, nasal sprays, or allergy medicines. But you should start those medicines before you need them. "We recommend starting your allergy medicines about two weeks before pollen season starts," Jaffe says. That gives the meds time to build up in your system to help control your reaction.

But you might consider tools like neti pots or simple saline sprays that can help rinse pollen out of your nasal passages. And if your allergies are particularly severe, seeing an allergist could help you look at additional treatment options.