This Pollution morning I opened my curtains and could not see the building across the road. It wasn’t fog. Fog feels cold and clean. This was a flat, yellowish-grey haze with a slight burning smell, and my throat felt scratchy before I’d even had my tea. If you live in Delhi, you know exactly what I mean. The first week of November arrives, and the sky changes overnight.

I’ve lived through many of these Pollution seasons. I’ve made every mistake: going for a jog on a bad morning, trusting a cheap cloth mask, ignoring a cough for too long. Over time I built a routine that makes these weeks easier. I’m not a doctor, and this isn’t medical advice. It’s what I do, what I’ve learned from doctors and reliable sources, and what I wish someone had told me earlier.

What is happening today

First, let me share what the news says, because the situation changed quickly this week.

According to a report, Delhi’s air quality rose sharply from an AQI of 117 on October 31 to 261 on November 1, and then to 324 on Monday. The Commission for Air Quality Management then invoked Stage II of the Graded Response Action Plan across Delhi-NCR, effective immediately.

On Tuesday, November 3, the city-level AQI was reported at 331 at 7 am, in the “very poor” category. The deterioration was widespread. Of 58 monitoring stations with valid readings, 57 recorded levels above 200, 41 were above 300, and eight crossed 400 into the “severe” category. Jahangirpuri recorded the highest reading at 449, followed by Rohini at 429 and Punjabi Bagh at 424.

The weather department has also indicated that “very poor” air quality is likely to continue over the next few days. And Diwali is on Sunday, November 8, which worries me, since this is already a heavy time of year for our air.

One more thing. The numbers differ between sources, times, and stations. One outlet reported an even higher city-wide reading this morning, while others reported figures in the low 330s. That’s normal, because AQI changes by the hour and by location. So don’t depend on a single number. Check your own area on the official CPCB or SAFAR sources and look at the trend.

A quick word on what AQI actually means

I used to look at the AQI number and not really understand it. Here is the simple version.

The AQI is a scale that tells you how polluted the air is. Under GRAP, the categories work like this: Stage I is for “poor” air (AQI 201–300), Stage II is for “very poor” (301–400), Stage III is for “severe” (401–450), and Stage IV is for anything worse.

When the AQI is in the “very poor” or “severe” range, the air can affect even healthy people, and it’s much harder on children, older people, pregnant women, and those with asthma, heart disease, or lung problems. The tiny particles called PM2.5 are the ones doctors worry about most, because they’re small enough to go deep into the lungs.

What GRAP Stage II means for you

When Stage II came into force, restrictions were added on top of Stage I. For example, the use of diesel generator sets for regular and commercial purposes is prohibited, except for specified emergency and essential services. Authorities have also stepped up mechanical road sweeping, water sprinkling, and checks on vehicle pollution certificates.

You may also notice more traffic checking at borders. Reports say intensified checks led to congestion at interstate borders, with commuters stranded for hours on Monday. So if you have to travel, plan extra time. I learned this the hard way when a short trip took me over two hours.

My morning routine on bad air days

Here’s how my day changes when the AQI goes up.

I check the air before I plan the day. I look at the AQI for my own area, not just the city average. Some parts of Delhi are far worse than others, as today’s numbers show. If it’s very high, I rearrange anything I can.

I skip the morning walk outdoors. This was the hardest habit to break. I love my morning walk. But early morning is often one of the worst times, because cool air and low wind trap pollution near the ground. On bad days I do light exercise indoors: stretching, yoga, or a slow walk around the house. If you must go out, keep it short.

I keep windows closed. Early in the morning and late in the evening, I keep them shut. On days when the air seems a bit better in the afternoon, I air out the house for a short time and then close up again. It’s not a perfect system, but it helps.

I drink water and warm fluids. I keep a bottle with me and sip warm water, herbal tea, or soup. Staying hydrated feels soothing for a dry, scratchy throat. It isn’t a cure for pollution, but it makes me feel better.

Masks: the thing I got wrong for years

For a long time, I wore a regular cloth mask or a thin surgical mask outside and thought I was protected. I wasn’t. Those masks block big dust but do very little against the tiny particles.

What I use now is a proper N95 or equivalent (like FFP2) mask that fits closely on my face. A few lessons:

• Fit matters more than anything. If air leaks around the nose and cheeks, the mask isn’t doing its job. I press the nose clip down firmly, and I check that there are no gaps.
• Beards and loose masks don’t work well. My brother has a beard and had to learn this. A snug seal is key.
• Don’t wear one for hours without a break if it makes you dizzy or uncomfortable. And if you have a heart or lung condition, ask your doctor whether wearing one for long periods is suitable for you.
• Replace it when it’s damp, dirty, or damaged. I don’t wash and reuse disposable ones.
• Keep spares in your bag. I have one in my work bag, one in the car, and one at the door.

Children’s masks also need to fit properly. Don’t give a child an adult mask that hangs loose. Check with your child’s doctor if you’re unsure.

Cleaning the air at home

Most of my days are spent indoors, so the air inside matters a lot.

An air purifier helps, but choose it wisely. I use a purifier with a HEPA filter in the room where we spend the most time, usually the bedroom. I keep doors and windows closed when it’s running, otherwise it’s wasted effort. Check the filter regularly and replace it on schedule. If you can’t afford one right now, you can still do many other things on this list.

Keep indoor pollution low. This is a thing people forget. Avoid burning incense sticks, mosquito coils, or candles in closed rooms on bad days. Don’t sweep dry. I use a damp cloth to wipe floors and surfaces, because dry sweeping lifts dust into the air.

Cook with the exhaust fan on. Cooking smoke adds to indoor pollution. I turn on the chimney or fan while cooking, and I open a window briefly afterward if the outside air is acceptable.

Indoor plants are lovely, but not a magic fix. I have a few at home, mostly because they make the house feel alive. But I don’t expect them to clean the air in a big way. A purifier and good habits do more.

Taking care of children and older family members In Pollution

This is where I’m most careful. My niece lives with us, and my father is in his sixties.

Children breathe faster and spend more time outdoors, so their lungs are more exposed. Older people may already have heart or lung conditions. If I notice a persistent cough, wheezing, breathlessness, chest tightness, burning eyes, or a lot of tiredness, I don’t wait. I call the doctor.

A few things we do:

• We limit outdoor play when the air is very poor. We play indoor games instead: carrom, ludo, drawing, and small dance sessions in the living room.
• We check on my father’s usual medicines and make sure he has what his doctor prescribed. I don’t give anyone new medicine on my own.
• We keep emergency numbers handy, and I know where the nearest hospital is.

Schools also make decisions during bad air periods. These change from year to year, so check your school’s and the government’s latest notices instead of relying on forwards.

Going out safely when you must In Pollution

Sometimes you can’t avoid stepping out. Here’s my plan.

Choose the better hours if you can. In my experience, the air is usually a little better in the afternoon than in the early morning or late evening. Check an hourly forecast for your area.

Use public transport or a car with the windows shut. If you have a car with recirculation mode for the AC, use it. Pollution inside a closed vehicle is usually lower than on the road, though not zero.

Avoid heavy traffic spots. If I can, I choose a route away from big junctions and construction areas. Walking along a crowded main road is worse than a quiet lane.

Don’t exercise near traffic. If you cycle or jog for work, consider a break or an indoor alternative when AQI is in the very poor or severe range.

Wash up when you get home. I wash my face, rinse my mouth, and change clothes. Some people also rinse their nose with saline, but ask your doctor first. It’s a simple way to remove dust that has settled on you.

Food and lifestyle In Pollution: what helps a bit

I want to be careful here. No food can cancel out pollution, and anyone who says otherwise is selling something. But general healthy habits help your body cope.

I eat regular, balanced meals with fruits, vegetables, nuts, and whole grains. I try to sleep well, because when I’m tired, I feel the effect of dirty air more. I avoid smoking, and I stay away from smokers. Cigarette smoke on top of polluted air is a double hit for the lungs.

I also try to manage stress. On bad air days I notice I get more irritable and anxious, partly because of the constant news and the feeling of being trapped inside. A short breathing exercise, a call with a friend, or a favourite show helps me reset.

Diwali is coming: what I’m planning In Pollution

Diwali falls on Sunday, 8 November this year, and the weeks around it are already heavy for our air. Reports for years have noted that the capital’s pollution tends to peak from early to mid November, when stubble burning in neighbouring states increases, along with local factors like traffic, dust, and festival emissions.

I love Diwali. I love the diyas, the sweets, the house full of relatives. But I’ve changed how I celebrate. We light diyas and decorative lights, make rangoli, and cook. For crackers, we follow the rules for our area, which can change, so check the latest orders. Many people, including my family, now choose to skip or limit crackers because of the smoke and noise. It’s kinder to children, older people, and pets.

If you’re hosting guests, keep the house closed and use a purifier if you have one. And if anyone in the family has breathing problems, plan a quieter evening.

Common mistakes I’ve made In Pollution

1. Going for a run on a “very poor” day. I thought I’d get used to it. I ended up coughing for two days.
2. Trusting a cloth mask. It felt safe, but it isn’t designed for fine particles.
3. Opening all the windows “to let fresh air in”. On the worst days, there’s no fresh air to let in.
4. Ignoring a cough. I waited a week, and it got worse. Now I see a doctor sooner.
5. Relying only on one AQI app. Numbers vary, so I check a couple of official sources and look at the trend.
6. Buying a cheap purifier without checking the filter. Not all of them work well. I ask for the filter type and replace it on time.
7. Forgetting about older relatives. I used to focus on myself and the kids, and forgot to ask my father how he felt.

When to see a doctor

I’d contact a doctor if I or someone in my family has trouble breathing, wheezing, chest pain or tightness, a cough that won’t go away, severe headache, dizziness, or a lot of eye or throat irritation. People with asthma, COPD, heart disease, or pregnancy should talk to their doctor about their own plan for the pollution season. If anyone has severe breathlessness or chest pain, don’t wait. Seek urgent medical help.

My simple checklist for the week

When I feel overwhelmed, I come back to a short list.

• Check AQI for my own area in the morning and evening
• Skip outdoor exercise on very poor and severe days
• Keep windows closed, and run the purifier in the main room
• Wear a well-fitting N95 or equivalent mask outside
• Drink water and warm fluids
• Keep an eye on kids and older family members
• Keep medicines and doctor’s numbers handy
• Plan Diwali with air quality in mind

FAQ’s

🛡️ How can I protect myself from air pollution in Delhi? Check the local Air Quality Index (AQI), reduce outdoor activities when pollution is high, keep windows closed during severe pollution, and use a well-fitting N95 mask when outdoors.

😷 Which mask is best for high pollution in Delhi? A well-fitting N95 respirator can help filter fine airborne particles. Make sure it fits snugly around your nose and mouth, with minimal gaps.

🏃‍♂️ Is it safe to exercise outdoors when Delhi’s AQI is high? It is better to avoid strenuous outdoor exercise when air quality is poor. Consider exercising indoors in a cleaner, well-ventilated space instead.

🏠 How can I keep indoor air cleaner during severe pollution? Keep doors and windows closed when outdoor air is heavily polluted, avoid smoking and burning incense indoors, and consider using an appropriately sized air purifier with a HEPA filter.

⚠️ Who is most vulnerable to Delhi’s air pollution? Children, older adults, pregnant people, and individuals with asthma, heart disease, or other respiratory conditions may be more vulnerable. Seek medical advice if symptoms worsen or breathing becomes difficult.