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Tension-type headache: self-care measures to relieve it
Frequent headaches can interfere with your daily life. However, having a healthy lifestyle can help you prevent pain. It starts with the basics, like diet, exercise, and relaxation.
Written by Mayo Clinic staff
Virtually everyone is familiar with the discomfort caused by tension-type headaches. But that does not mean that the world stops when pain occurs. Prescription or over-the-counter medications can help, but simply taking good care of yourself can also help avoid a bad headache.
Choose a healthy lifestyle
A healthy lifestyle can promote good general health and help prevent tension headaches. Here are the basics:
Eat healthy foods. Don't skip meals, especially breakfast, and drink plenty of water every day.
Get regular exercise. Exercise releases chemicals in the body that block pain signals to the brain. With your doctor's permission, choose whatever exercise you enjoy, whether it's walking, swimming, or biking. Start small; too strenuous exercise can trigger some types of headaches.
Sleep enough. Wake up and go to bed at the same time every day, even on weekends. Relax before you go to bed. If you don't fall asleep in 15 minutes, get up and read or do something that calms you down until you feel sleepy. Avoid medications (including some headache medications) that contain caffeine and other stimulants that can affect sleep.
Avoid excess caffeine. Although caffeine can help control headaches, heavy daily caffeine use (more than 400 milligrams of caffeine a day or about four normal cups of coffee) can cause headaches and irritability. Chronic caffeine use also increases your risk of headaches, as does stopping caffeine altogether, whether you do it suddenly or gradually.
Stop smoking. The nicotine in cigarette smoke reduces blood flow to the brain and triggers a reaction in the nerves in the back of the throat, which can lead to a headache.
Keep stress under control
Stress and tension-type headaches often go hand in hand. To reduce stress, try these simple tips:
Simplify your life. Don't look for ways to push more activities or tasks into the day; instead, look to skip some tasks.
Take a break. If you're feeling overwhelmed, a few slow stretches or a brisk walk can refresh your energy levels.
Exhale. When you feel your stress levels rise, take several deep breaths for a count of 10.
Change your attitude. Think positive things. Don't think that something is impossible; tell yourself that you are up to the challenge.
Loose. Don't worry about things you can't control.
Relieve muscle tension
Tension in the muscles can trigger tension-type headaches. Apply heat or ice to relieve tight neck and shoulder muscles. Use a heating pad on low heat, a hot water bottle, a hot shower or bath, a hot compress, or a hot towel. Either put an ice pack (wrapped in a cloth) or a cold cloth on your forehead.
Massage can also relieve muscle tension and sometimes even headaches. Gently massage your temples, scalp, neck, and shoulders with your fingertips, or gently stretch your neck.
Relaxation
Take time to relax every day. Try this deep breathing exercise:
Lie on your back or sit comfortably with your feet on the floor; hands in lap.
Imagine yourself in a quiet place, perhaps a beach or a quiet forest. Keep this scene in your mind.
Inhale and exhale slowly and deeply for at least 10 minutes.
When you're done, sit quietly for a minute or two.
Try to practice these breathing exercises or another form of relaxation every day.
Keep a headache diary
A journal can help you determine what is triggering your tension headaches. Write down when your headache starts to hurt, your activities, how long the headaches last, and whatever relieves the pain. The journal can help you spot patterns in your daily habits that contribute to your tension headaches.
Keep an eye out for your headaches getting better as you make new healthy changes to your lifestyle.