12 ways to make yourself stop sneezing

• If you suffer from sneezing fits, identify and avoid triggers like allergens, spicy food, or bright light.
• Building your immune system and sipping chamomile tea may help reduce sneezing.
• To prevent a sneeze before it happens, try using nasal spray or blowing your nose.

Sneezing is a normal biological response that happens when the mucus membranes in the nose are irritated. This is usually due to triggers like allergies or spicy food, or illnesses like the common cold.

Though it's not the best idea to hold in a sneeze once it's happening, there are many ways to prevent yourself from sneezing in the first place. Here's how to stop sneezing.

1. Avoid your triggers

"The most important step in stopping your sneezing is by addressing the root cause," says Linda Khoshaba, NMD, founder of Natural Endocrinologist Specialists AZ. "Figuring out why you are sneezing and eliminating these factors will be your best line of defense."

Most people know the triggers that make them sneeze. Doing your best to avoid those — and to flush your nose when you encounter them — can prevent sneezing, Khoshaba says.

Common triggers for sneezing include:

• Pollen
• Dust
• Mold
• Air pollution or smoke
• Dry air
• Powders
• Spicy or strongly-scented foods

2. Treat your allergies

About 30% of people experience seasonal allergies that lead to sneezing.

If you have seasonal allergies, Khoshaba suggests starting with an over-the-counter allergy medication like Claritin.

Most allergy medications contain antihistamines. These work by blocking the chemical histamine, which your body releases in response to an allergen. Antihistamines can reduce nasal swelling, which in turn can help you stop sneezing.

Quick tip: If you want to try treating your allergies naturally, check out our home remedies for allergies.

If that fails to control your symptoms, speak with your doctor or an allergist who may recommend a prescription allergy medication or allergy shots.

3. Reach for nasal spray

When you encounter irritants that make you sneeze, like dust or mold, a nasal spray can help flush out particles that would otherwise cause you to sneeze, Khoshaba says. Saline nasal sprays can help clear irritants and stop a sneezing fit quickly.

If you're anticipating an allergy flare-up, reach for glucocorticosteroid nasal sprays, which are useful for treating allergies, Khoshaba says. However, for these to be most effective, you need to use them consistently throughout allergy season.

Important: There are a few different types of nasal spray — corticosteroids, antihistamine, saline — that are best for certain cases. Check out our guide on how to use nasal spray to learn more.

4. Use a humidifier

If the mucus membranes in your nose dry out, they're more likely to become irritated.

Using a humidifier while you sleep — especially if you live in a dry or cold climate — can keep your nose moist and healthy.

Best humidifiers

You don't have to spend hundreds on a humidifier to alleviate your sneezing at home. We tested 9 different models, and our top choices are both under $100.

• Best humidifier overall: Honeywell Designer Series Cool Mist Humidifier, $61.40 at Amazon
• Best cheap humidifier: TaoTronics Space-Saving Filterless Humidifier, $35.99 at TaoTronics

5. Build your immune system

Vitamin C (found in peppers and citrus) and zinc (found in seafood and meats) are both important for a healthy immune system, which can help you fight off viruses that might lead to sneezing.

"Get plenty of vitamin C and zinc in order to build your immune system and reduce the impact of allergies and decrease the chance of infection," Khoshaba says. "By increasing your intake of Vitamin C you may potentially be able to reduce the amount you sneeze in general."

6. Drink chamomile tea

Chamomile tea is great for sleep, but it may also have antihistamine properties that can help keep sneezing at bay.

Khoshaba recommends having a cup nightly before bed to soothe irritation. "It can be a great tool to combat sneezing by reducing the total amount of histamine in your body," she says.

7. Skip the spice

Spicy and hot foods can trigger sneezing on their own, even if you eat them sparingly, due to a condition called gustatory rhinitis.

"Gustatory rhinitis causes irritation or swelling in your nose that triggers sneezing," Khoshaba says. Notice what foods cause you to sneeze, and avoid them in the future.

Foods like black pepper, curry, and onions are all common triggers of gustatory rhinitis.

8. Eat small meals

Overeating can cause sneezing known as snatiation reflex, which appears to be linked to having a full stomach.

Scientists aren't sure why this occurs, but it can be avoided by eating smaller meals, Khoshaba says.

9. Avoid bright light

Some people have a genetic condition where exposure to bright light, often sunlight, causes sneezing and a prickling feeling in the nose. It is called the photic sneeze reflex, or autosomal dominant compulsive helio-ophthalmic outbursts (ACHOO) syndrome.

Scientists aren't exactly sure why it happens, but some research suggests that people who have it might be more sensitive to stimuli in their visual cortex. The condition is estimated to affect 18% to 35% of people.

It's more likely to happen if you leave a dark space and enter a brightly lit one. You can wear sunglasses or a hat when entering bright sunlight to try to mitigate sneezing.

10. Blow your nose

If you get a tickle in your nostril and feel like you're about to sneeze, grab a tissue and blow your nose.

"Blowing your nose can help clear your nasal cavity free from the irritant," says Khoshaba.

To correctly blow your nose, gently blow through one nostril at a time.

11. Pinch your nose

Lightly pinching your nose when you feel a sneeze coming on may help stop it.

Be sure to do this before you sneeze, not during a sneeze. At that point, you're already sneezing and the extra pressure can cause damage to your eardrums, nose, and eyes, Khoshaba says.

12. Press your tongue against the roof of your mouth

Doctors aren't sure exactly why this works, but Khoshaba says it may help.

When you feel a sneeze coming on, simply press your tongue against your teeth or the roof of your mouth.

Other common tricks, such as saying a certain word pre-sneeze — like "banana" or "pickle" — are less likely to work.

Is it bad to hold in a sneeze?

It's rare, but holding in a sneeze can cause damage to the eardrums, and in some cases, the throat.

For example, in 2018, doctors in the UK treated a man whose throat was ruptured after he attempted to hold in a sneeze by pinching his nose and covering his mouth.

Overall, it's better to sneeze and let your body use its natural mechanism of expelling irritants and germs.

Insider's takeaway

Once a sneezing fit starts, it can be hard to stop. Blowing your nose, pinching your nose before a sneeze, or pressing your tongue into your teeth or the roof of your mouth all may prevent sneezing.

Still, the best thing you can do to stop sneezing is to prevent it before it starts. You can do this by building your immune system, avoiding known triggers, and keeping your nose well-moisturized through the use of a humidifier or nasal spray.

"Addressing the root cause of your sneezing is always the best approach," Khoshaba says.