Friday, November 25, 2022

How Do You Relieve Stress Headaches

The Prevention Of Tension Headaches

How to Relieve a Stress Headache

Tension headaches can take a heavy toll on your life. In addition to causing pain, they can also cause you to miss days of work, or impair your ability to function at work. Or they may cause you to be irritable with friends and family. If any of these things are happening to you, then you want to be sure to take one or more of the many available steps you can take to prevent tension headaches.

  • Exercise – this will relieve stress.
  • Learn to Detect When You Are Pushing Yourself – much of the stress and tension that we experience in life comes from pushing ourselves too hard. Learn do detect when you are pushing yourself, and then learn to gently stop yourself pushing yourself. And dont judge yourself when you find yourself pushing yourself. Just let it go.
  • Biofeedback Training – biofeedback training will teach you how to stop making the muscular responses to stress that cause your headaches.
  • Psychotherapy – go into therapy to find out why you are feeling stressed and/or anxious. Once you find out why you are feeling stressed, you can take measures to reduce your stress.
  • Meditation – meditation will help you see why you are feeling stressed and learn to let it all go.
  • Mindfulness Training – mindfulness training will do the same.
  • Create a Life That is an Expression of Your True Self and Your Deepest Values – this is the best way to stop stress and anxiety. Be yourself. Believe in and love what you do.

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When To Contact A Medical Professional

  • You are experiencing “the worst headache of your life.”
  • You have speech, vision, or movement problems or loss of balance, especially if you have not had these symptoms with a headache before.
  • The headache starts very suddenly.
  • The headache occurs with repeated vomiting.
  • You have a high fever.

Also, call your provider if:

  • Your headache patterns or pain change.
  • Treatments that once worked are no longer helpful.
  • You have side effects from medicines, including irregular heartbeat, pale or blue skin, extreme sleepiness, persistent cough, depression, fatigue, nausea, vomiting, diarrhea, constipation, stomach pain, cramps, dry mouth, or extreme thirst.
  • You are pregnant or could become pregnant. Some medicines should not be taken when pregnant.

Follow A Better And Healthier Diet

Its time to cut out the food that is causing your tension headaches. This includes the sugar and caffeine that you get on a daily basis. These types of foods are creating an imbalance in hormones and energy crashes. When you start to feel tired, your concentration and clarity are affected. Youre more likely to make small mistakes, which will just annoy you.

When you follow a healthy and balanced diet, you will get all the good nutrients that your body needs. This includes the likes of iron and antioxidants. They will give you more energy, support your immune system, boost your brain function, and so much more.

The healthier your diet is, the more chance you have of maintaining your weight or losing excess weight. Eating fewer calories is much easier and sticking to a diet becomes fun and just part of your normal daily routine.

Weight loss is important for reducing tension headaches. Your body has to do more when you are overweight, putting it under strain. Youre carrying around unnecessary pounds, which only just adds to the tension within the muscles around the back, shoulders, and neck. These pounds will end up adding to your tension headache side effect.

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What Otc And Prescription Medications Treat Pain And Manage Tension Headaches

Many people treat tension headache on their own, using OTC medications like acetaminophen , ibuprofen , or combination medications containing acetaminophen, aspirin, and caffeine . While these medications can be effective and when taken as directed are safe for most people, overuse can lead to headaches which are more frequent and severe. This can occur if these agents are used more than 2 days each week routinely. If tension headache occurs during pregnancy, the patient should contact her physician about medications that are safe to use.

  • Products which contain aspirin should not be given to children due to the risk of Reye’s syndrome.
  • Chronic use of acetaminophen, or use of acetaminophen in large amounts may lead to liver toxicity , and a number of medications are combined with acetaminophen so patients should discuss all OTC drugs they are taking with their doctors.

If a diagnosis of chronic tension headache is made or suspected, prescription medications may be used in an effort to lessen the frequency and decrease the severity of the headaches. Medications used include antidepressants and antiseizure drugs. A doctor can help determine which medicine is best for you.

Different Types Of Headaches

Try These 9 Simple Headache Hacks for Fast Relief

Tension headache is one of the headaches that can cause a constant ache. Its felt at the back of the head, neck and at your temples. This type doesnt cause any nausea or vomiting. It can be treated with simple home remedies.

Another type of headache is a cluster headache. Its a recurring type that can cause a severe pain on one side of your head. Theres no cure for cluster headaches but natural treatment options can cut its duration and severity.

Sinus headache has symptoms similar to a migraine. Patients with this type often treat their condition with medicines that are intended for migraine headache. Theyll be relieved but not for a long time. The pain will come back.

Rebound headache happens when you overuse your medicines. Aspirin, ibuprofen, and other drugs can lead to a rebound headache. This is one of the reasons its best to embrace the natural ways of getting rid of the headache instead of prescription drugs or over-the-counter meds.

Migraine is a type of headache that affects 9 percent of the people in the India. Patients with this condition often take prescription medicines but they dont work all the time. For that reason, many of the sufferers shifted to natural treatments by avoiding some foods to get rid of their migraine.

Foods to Avoid. Certain foods are believed to be responsible for up to 30 percent of all migraines.

  • Pickled Foods

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Getting Immediate Relief For Your Tension Headaches

You can often feel a tension headache starting to build up in your head. You can feel the first signs of tension building up in the muscles of your head. When you sense that first sign of tension, slow down and stop whatever it is you are doing for a moment. Pay attention to the tension and accept it. This in and of itself may short circuit and stop the tension.

Other things that might help stop the buildup of tension are:

  • Take a walk
  • Take a moment and slow down whatever it is you are doing.
  • Take some deep breaths to release your tension.
  • Massage the muscles in your head and neck to release the tension. This can be very effective.

If none of these measures work, you might want to take an over the counter pain killer that you know and that works well for you. Experiment with your medication, and figure out the smallest does that will stop your headache effectively.

But the most important thing to do is to take measure that will help you prevent the occurrence of tension headaches in the future.

Treating The Cause: Diary

It may help to keep a diary if you have frequent headaches. Note when, where, and how bad each headache is, and how long each headache lasts. Also note anything that may have caused it. A pattern may emerge and you may find a trigger to avoid. For example, hunger, eye strain, bad posture, stress, anger, etc.

Some doctors suggest reviewing your diet. The list of foods which can be triggers in some people includes caffeinated drinks, chocolate, cheese and alcohol. Other doctors suggest focusing on a healthy balanced diet, with a good mixture of slow-release energy foods and a low intake of refined sugars.

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What Is A Stress Headache

Stress headaches arent an official classification of headaches in the International Classification of Headache Disorders , but are more accurately known as tension-type or tension headaches, Ellen Drexler, MD, a board-certified neurologist based in New York, tells;Health.

Tension-type headaches are defined by the absence of migraine features, so they tend to appear on both sides of the head, feeling like a pressure pain, without the usual migraine accompaniments of nausea, sensitivity to light and sound, and worsened by head movement, says Dr. Drexler. They’d be the sort of run-of-the-mill pressure in the front of your head kind of headache of mild to moderate severity.

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According to the US National Library of Medicine’s MedlinePlus database, tension headaches are the most common type of headache and are described as pain or discomfort in the head, scalp, or neck, often associated with muscle tightness. Tension headaches affect roughly 70% of people, and can last for 30 minutes to 72 hours, Susan Broner, MD, assistant professor of clinical neurology at Weill Cornell Medical College, tells Health, and in;order to be properly diagnosed with tension headaches, you need to have a history of them. To make the diagnosis, you’ve had to have had at least 10 of these ,” Dr. Broner says.;

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Managing And Preventing Headaches

Anxiety & Depression : How to Relieve a Stress Headache

Because the majority of headaches experienced by adults are tension headaches, and these headaches are caused by stress, a great proportion of these headaches can be avoided or at least minimized with effective stress management techniques. Additionally, because stress can make migraine sufferers more susceptible to their migraine triggers, stress relief techniques can help avoid many of these severe headaches as well. And, finally, because stress management techniques can strengthen the immune system , those who practice regular stress management techniques can avoid at least some potential secondary headaches by avoiding the health conditions that cause them.

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Start By Focusing On A Better Nights Sleep

Lack of sleep is one of the top causes of tension headaches. When your body hasnt had the proper amount of rest, it will start to put pressure on various elements. You will release the bad hormones into the body, including cortisol, which is known as the stress hormone. At the same time, your muscles wont have had the chance to relax and repair overnight, so you start to carry the tension in them.

If youre struggling to sleep, you will want to look at your sleeping pattern. One bad night isnt going to make a major difference, just like one good night isnt going to make a world of difference in the middle of a bunch of bad ones. What you want to avoid is a constant cycling of struggling to sleep and then stressing over the lack of sleep that youre getting.

Setting up a good bedtime routine is crucial for a good nights sleep. We are all creatures of habit; this is in our human nature. Just like children, we need to help our brains wind down and get ready for sleep.

Some people find reading relaxing, while others prefer to have a warm bath. There are others who like to listen to nature music, while some people like to burn incense. Work in the way that you prefer to wind down.

This will involve getting rid of the phone. The light in LED tricks the brain into thinking that it is still daylight so you wont start to feel tired in the same way that you would without that phone light glaring in your face.

Get Started On The First Steps Of A Physical Therapy Treatment Plan Today

As stated by Choose PT, There is effective treatment for almost every type of headache.

If you are struggling with stress-related headaches, an individualized physical therapy plan may reduce or even eliminate your headache pain altogether.

Schedule a consultation at Allcare Physical Therapy today to find out how we can help relieve your headaches and get you on the path toward a pain-free life.

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Contact The Mindful Healing Clinic

In addition to these preventative measures, naturopathic treatments are available for tension headaches, depending on the specifications of your individual disorder.

If you have been diagnosed with tension headaches or suspect that you have been experiencing them, contact me, Dr. Maria Cavallazzi, at the Mindful Healing Clinic.

During your initial appointment, you and I will sit down and talk about your tension headaches and any other health concerns you may have.

From there, well create a treatment plan based on your unique health needs.

Contact the Mindful Healing Clinic to book your FREE 15-minute introductory session today!

Until next time,

What Is Chronic Tension Headache And Who Is Affected By It

How to Get Rid of a Stress Headache Quickly

Chronic tension headache is a condition where you have a tension headache on at least 15 days every month for at least three months.This can be tiring and depressing. Tension headache is the common type of headache that most people have at some time.

It’s not known exactly how common chronic tension headache is, as few studies have looked at this clearly. Some studies have estimated that around 1 in 30 of all adults have chronic tension headaches – which means they have a headache on more than half of all days for three months or more. However, it is possible that a proportion of these patients actually have developed medication-overuse headaches as a result of their tension headaches. Therefore, it can be difficult to be certain which is their main problem.

Chronic means persistent; it does not mean severe. The severity of the headaches can vary from mild to severe. Because of the persistent nature of the headaches, however, this condition is often quite disabling and distressing, and most patients take preventative medication.

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As If Stress Werent Bad Enough On Its Own It Can Both Trigger And Worsen Headaches

Modern life is stressful and, unfortunately, that doesnt seem likely to change any time soon. From the moment your alarm clock jolts you out of bed until youre finally done for the day, you are likely to experience some amount of stress. This can be in the form of anxiety or other psychological pressures, or physical stress such as eye and neck strain from sitting at a computer. While a little stress is tolerable, too much can have damaging effects on your health.i Many symptoms can be attributed to the mental and physiological pressures were under. These can range from fatigue to stomach upset to sleep problems. Top of the list? That nagging headache.ii

Snoring Or Sleep Apnea

Disrupted sleep caused by snoring or sleep apnea may be the source of your early morning headaches. Snoring can be a condition on its own or a symptom of sleep apnea.

Sleep apnea causes you to stop breathing at times throughout the night. Generally, headaches associated with sleep apnea last for less than 30 minutes. You can treat sleep apnea with special equipment, such as a continuous positive airway pressure machine.

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Get An Ergonomic Desk

If you work a desk job, adjustments to your workspace can help prevent tension headaches.

An ergonomic seating device can help support the upper and lower back, and help maintain proper posture.

A stand-up desk can also prevent poking chin posture, which compresses the cervical spine and irritates surrounding structures, contributing to headaches.

Staring at your computer screen too long can cause headaches, so take breaks to rest your eyes.

In addition, reduce excessively bright lighting and minimize glare.

Replace your old CRT monitor with an LCD monitor, which is easier on the eyes because they have an anti-reflective surface.

Ways To Manage Tension Headaches

Mobility Stretches to Help Relieve Tension Headaches

To prevent or to ease tension headaches, Dr. Bang recommends the following:

  • Minimize stress: Try to avoid or limit stressful events.
  • Take breaks: Limit the time you spend looking down at your phone. Take breaks on long drives.
  • Adjust the way you sleep: Try sleeping on your back or on your side with a body pillow and your neck in neutral posture.
  • Exercise and stretch: Use a therapy cane or a hard therapy ball to massage out or stretch your neck and shoulder muscles.
  • Use over-the-counter medicines: Aspirin, ibuprofen or acetaminophen can be quite effective for episodic tension headaches.
  • Consider drug-free treatment: Try massage therapy, chiropractic treatment, physical therapy or acupuncture.
  • See a dentist: If youre clenching your jaw and getting headaches, look for a dentist knowledgeable about temporomandibular joint syndrome. The right mouth guard can really help, says Dr. Bang.
  • Dr. Bang points out that the good thing about drug-free treatments is that any side effects go away on their own.

    What about rubbing your temples when a tension headaches starts to build does it help? Muscle tension varies, so rubbing on your temples may not bring relief, says Dr. Bang. But rubbing on the tender spots, or trigger points, in your neck and shoulder muscles can help.

    If tension headaches dont go away after trying these suggestions, it may be time to look at the psychological stress in your life, he notes.

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    How To Use It

    Rosemary oil has powerful anti-inflammatory and analgesic properties. Its been used in folk medicine for hundreds of years for stress reduction, pain relief, and improved circulation, which can all help headaches.

    A even found that rosemary oil used along with other medications helped with withdrawal symptoms. It also helped reduce insomnia and relax muscles, which can help with headaches.

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