How to prepare for the winter flu season

That doesn’t mean you need to panic. It simply means that preparation matters, and taking small steps now can protect you, the people around you, and the NHS during its busiest months.

Here’s how to get yourself ready for the months ahead.

1. Get your flu vaccine early

The flu vaccine is the single most effective way to protect yourself. It reduces your chance of catching flu and, if you do become unwell, it tends to make the illness shorter and milder.

You’re eligible for a free NHS flu vaccine if you:

• Are 65 or over (by 31 March 2026)
• Are pregnant
• Have a long-term condition (heart, lung, kidney, liver disease, diabetes, weakened immune system)
• Have a learning disability
• Are a child aged 2–3, or school-aged (Reception to Year 11)

You can book at your GP practice or local pharmacy, or check eligibility at nhs.uk/vaccinations.

If you’re offered the vaccine early in the season, take it. Immunity takes time to develop, and this year’s strain may circulate sooner than expected.

2. Understand what flu looks like

Flu isn’t just “a bad cold”. Symptoms tend to appear suddenly and may include:

• High temperature
• Cough and sore throat
• Headache and aching body
• Loss of appetite
• Tummy pain or diarrhoea
• Extreme tiredness

Most people recover at home within a week, but flu can be dangerous for older adults, pregnant women and people with long-term conditions.

Last winter, more than 8,000 people in the UK died from flu-related illness.

If you’re in an at-risk group and think you may have flu, contact your GP or call NHS 111. Antiviral treatment is sometimes recommended if started early.

3. Keep essential medicines and supplies at home

You don’t need to stockpile, but having a few basics ready can help avoid last-minute stress if you or someone in your household becomes unwell. Useful items include:

• Paracetamol or ibuprofen
• A thermometer
• Tissues
• Oral rehydration salts
• Simple cough remedies
• Your regular prescription medicines

Check that you have enough of your long-term medicines to get you through weekends, bank holidays and periods of bad weather.

4. Protect others (and yourself)

Flu spreads quickly in indoor spaces, workplaces and schools. A few practical habits reduce the chance of passing it on:

• Stay at home if you’re unwell
• Wash your hands regularly with warm water and soap
• Cover your mouth and nose when coughing or sneezing
• Bin used tissues immediately
• Ventilate rooms when possible

These measures may sound familiar, but they remain among the most effective ways to prevent infection.

5. Know when to seek help and when you can manage at home

Most people can manage the flu with rest, fluids, and over-the-counter medicines.

Seek medical help sooner if you:

• Are in an at-risk group and develop flu symptoms
• Have difficulty breathing
• Feel extremely unwell
• Are improving and then suddenly get worse

If you’re unsure, NHS 111 can help you decide what to do next.

6. Use tools that help you remember medical advice

Winter is when many people with long-term conditions, such as asthma, COPD, and heart disease, see their GP or nurse more frequently.

But evidence shows patients forget up to 80% of what’s said in consultations almost immediately, especially when unwell or anxious. If you’ve been given advice about managing symptoms, taking medicines or knowing when to seek help, it’s important to have a clear record of it.

Digital tools like Mirror can help you keep track of what your clinician has said, so you don’t have to rely on memory during a busy or stressful winter season.

7. Make a simple plan for your household

If flu hits your home, it’s easier to manage if you’ve planned ahead. Consider:

• Who will pick up medicines if someone is too unwell to go out
• How you’ll manage childcare if a parent or child becomes ill
• Whether elderly relatives or neighbours might need support
• What to do if symptoms worsen overnight

Preparation doesn’t have to be elaborate; even a short conversation can make things smoother.

In summary

Flu season is unpredictable, but preparing early is straightforward: get vaccinated, know the symptoms, keep essential supplies on hand and take simple steps to protect others.

And if you do become unwell or receive medical advice this winter, having a reliable way to remember what was said can make a real difference to your recovery.