What can I do for myself?

We suggest the following changes to your routine:

  • Drink five or six glasses of water a day. Avoid constantly clearing your throat. Drink water instead. The more you clear the throat, the more irritated it may become and the more you may feel you need to clear it again.
  • Cut down on tea and coffee or at least avoid excessive caffeine.
  • Change posture as often as possible. Stand up and stretch regularly.
  • Notice, and aim to release, excess muscle tension.
  • Try not to raise your voice. If you work in a call centre, pace yourself.
  • Don't thrust your chin forward as you talk into a mouthpiece. This posture can put strain on muscles.
  • Take time when you are speaking. Avoid forcing or pushing words out. Avoid running out of breath towards the end of a sentence.
  • Rest your voice when you have an infection.
  • Seek help if your voice sounds or feels ill.
  • Stop or cut down on smoking.
  • Avoid holding your head on one side for prolonged periods when using a handset. Try not to rush on to the next call.
  • Walk up to someone to talk, rather than shouting across a crowded room.
  • For a mild sore throat, sucking fruit pastilles can help. Strong throat sprays, lozenges etc., which dry the larynx, should be avoided. Breathing steam rising from hot, but not boiling, water can also be of benefit.
  • Avoid whispering. This can strain the larynx.
Note: This content is provided as general background information and should not be taken as legal advice or financial advice for your particular situation. Make sure to get individual advice on your case from your union, a source on our free help page or an independent financial advisor before taking any action.

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