How To Avoid Stress Headaches

What Exactly Is A Stress Headache

You have likely experienced many different types of headaches which can range from sinus to migraines. So, how can you tell if your headache may be caused by stress? Tension or stress headache symptoms tend to follow a certain pattern.iii

• A stress headache will normally be a mild or moderately painful dull ache.
• Stress headache pain will often feel like a tight band around your head front, sides and back.
• Your scalp, neck and shoulders may also feel sore or tender.
• Stress headaches can be either episodic or chronic .
• Unlike migraines, stress headaches arent typically aggravated by light, sound or physical activity.

How Stress Affects Your Body And 10 Ways To Reduce Stress Naturally

Stress is an inevitable part of life. Though people may try hard to avoid it whenever they can, stress will find its way into work, home, and many other aspects of life. It is more than just an annoyance that will eventually pass stress can be quite damaging to your health. Studies have shown that stress can negatively affect the immune system, respiratory system, and digestive tract. In fact, it is estimated that over 80% of work-related accidents are due to employees inability to cope with stress. The European Agency for Safety and Health at Work reported that about 50% of job absenteeism is stress-related. Even worse, about 180,000 people die every year in the UK as a result of stress-related illnesses. The good news is that there are solutions to reduce stress naturally.

Remedies To Get Rid Of Headaches Naturally

Headaches are a common condition that many people deal with on a daily basis.

Ranging from uncomfortable to downright unbearable, they can disrupt your day-to-day life.

Several types of headaches exist, with tension headaches being the most common. Cluster headaches are painful and happen in groups or clusters, while migraines are a moderate-to-severe type of headache.

Although many medications are targeted at relieving headache symptoms, a number of effective, natural treatments also exist.

Here are 18 effective home remedies to naturally get rid of headaches.

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What Are The Symptoms Of Each Tension Headache

• Tension headaches are usually felt as a band or across the forehead. They can be uncomfortable and tiring, but they do not usually disturb sleep. Some people feel a squeezing or pressure on their head.
• It usually occurs on both sides, and often spreads down your neck, or seems to come from your neck. Sometimes it is just on one side.
• The pain is usually moderate or mild. Tension headaches can interrupt concentration but are usually not bad enough to send you to bed. Most people can work through a tension headache if they really need to.
• A tension headache can last from 30 minutes to seven days. Most last a few hours.
• Tension headaches tend to become worse as the day goes on and are often mildest in the morning. They are not usually made worse by physical activity.
• An exception to this would be a headache caused by sleeping in an awkward position, causing a sore neck, or an ache in the face and jaw due to tooth grinding.
• There are usually no other symptoms.

Sometimes migraines are mistaken for chronic tension headaches. Some people don’t like bright lights or loud noises, and don’t feel like eating much when they have a tension headache. However, marked dislike of light or loud noise, and visual disturbances, like zigzag lines, are more suggestive of migraine. A mild feeling of sickness can occur, especially if you are using a lot of painkillers. However, marked nausea is, again, more a feature of migraine.

Causes Of Tension Headaches

Tension headaches are caused by muscle contractions in the head and neck regions.

These types of contractions can be caused by a variety of

• foods
• activities
• stressors

Some people develop tension headaches after staring at a computer screen for a long time or after driving for long periods. Cold temperatures may also trigger a tension headache.

Other triggers of tension headaches include:

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Improve Your Sleeping Habits

Both too much and too little sleep can be headache triggers.

In some cases, altering sleep or wake times can also trigger headaches.

This is because sleep, mood, and headaches are controlled by common regions in your brain, and they use similar chemical brain messengers.

Sleep-related headaches often occur at the same time of day, most often in the morning.

You can help improve your sleep habits by going to bed and waking up at the same time daily, getting 7-8 hours of sleep, avoiding caffeine, and doing relaxing activities or meditating at bedtime.

How Are Tension Headaches Treated

The goal of treatment is to stop headaches from occurring. Good headache management depends on reducing stress and tension. Some suggestions include:

• Going to sleep and waking at the same time each day
• Exercising regularly each day for at least 30 minutes
• Eating regular meals without skipping any, especially breakfast
• Avoiding headache triggers, such as certain foods and lack of sleep
• Resting in a quiet, dark environment as needed
• Stress management
• Medicine, as recommended by your healthcare provider

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When To Call The Doctor

• 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.
• A headache starts suddenly.

Schedule an appointment or call your provider if:

• Your headache pattern or pain changes.
• Treatments that once worked no longer help.
• You have side effects from your medicine.
• You are pregnant or could become pregnant. Some medicines should not be taken during pregnancy.
• You need to take pain medicines more than 3 days a week.
• Your headaches are more severe when lying down.

The Anxiety Fix: How Do I Get Rid Of Stress Headaches

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Stress headaches or tension headaches are exceptionally common. But how do you get rid of stress headaches?! It is often difficult and painful.

Its thought that up to 80% of adults suffer at some point in their lives. For some of us, its the odd headache that passes quickly without causing us too much distress.

For other people, its a much more serious issue. Our tension headaches hit whenever were feeling stressed, tense, anxious, or worried. They stick around, making it hard to focus, sleep, or enjoy our regular life. In periods of particular stress, it can feel as though these headaches are a constant companion.

Then, of course, theres a danger of getting trapped in a vicious circle. Were stressed out, so we get a headache. The headache gets worse, and so we get more stressed out. Which, of course, makes the headache worse.

Fortunately, it doesnt have to be like this. Theres plenty that you can do to relieve your symptoms and perhaps even say goodbye to your headaches completely.

Here are my top tips for getting rid of stress headaches

• Find Ways to Relax

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Medications And Home Care

You can start by drinking more water. You may be dehydrated and need to increase your water intake. Also, you should consider how much sleep youre getting. Lack of sleep can lead to tension headaches. And make sure you didnt skip any meals, which can trigger headaches.

If none of those strategies work, then you can take over-the-counter pain medications, such as ibuprofen or aspirin, to get rid of a tension headache. However, these should only be used occasionally.

According to the Mayo Clinic, using OTC medications too much may lead to overuse or rebound headaches. These types of headaches occur when you become so accustomed to a medication that you experience pain when the drugs wear off.

OTC drugs are sometimes not enough to treat recurring tension headaches. In such cases, your healthcare provider may give you a prescription for medication, such as:

• opiates
• prescription-strength acetaminophen

If pain relievers arent working, they may prescribe a muscle relaxant. This is a medication that helps stop muscle contractions.

Your healthcare provider may also prescribe an antidepressant, such as a selective serotonin reuptake inhibitor . SSRIs can stabilize your brains levels of serotonin and can help you cope with stress.

They may also recommend other treatments, such as:

Learn To Be Assertive And Communicate

If you communicate in a passive fashion, chances are that you arent letting people know what you want out of life. Strong communication skills can help you gain self-confidence, be clear about your feelings, communicate without getting angry, and lower your stress level. MindTools offers a free Assertiveness Training Course that can help you learn how to communicate your wants and needs.

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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.

Pay Attention To The Weather

Changes in the weather can impact your migraine patterns. High humidity and hot temperatures can stimulate headaches, as well as rainy days. If the weather becomes uncomfortable for you, you may need to step inside and take a break from the outdoors. Of course, you cant always avoid going outside, but you can minimize your time spent in certain headache-inducing weather.

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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!

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.

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Tips To Stop Tension Headaches

Many of us suffer tension headaches. Theyre often brushed off by doctors, who tell us that we need to limit the amount of stress that we feel. If only the actual ability to stop the stress was as simple as telling ourselves that.

Tension headaches can also be known as stress headaches, and people are suffering them describe pain that is on both sides of the head with sometimes stiffness in the neck. Most of the time the headaches will disappear within a couple of hours. Some people just have a blast of pain for a couple of minutes.

While these headaches dont usually stop you from doing everyday activities, theyre annoying. They can also be depressing if they happen often enough. Why should you just have to put up with pain on a daily basis because of the tension in your body? Doctors will prescribe mild painkillers, but thats about it.

So its time to stop the tension headaches yourself. Here are seven top tips that will help you add more peace in your life, relax your muscles, and get rid of the pain. Unfortunately, the tips arent going to work overnight. The aim is to reduce the amount of stress that you feel throughout the day to help relax the muscles. However, were more helpful than the doctor who says just reduce your stress and the headaches will go!

Outlook For People With Tension Headaches

Tension headaches often respond to treatment and rarely cause any permanent neurological damage. Still, chronic tension headaches can affect your quality of life.

These headaches can make it difficult for you to participate in physical activities. You may also miss days of work or school. If it becomes a serious problem, talk to your healthcare provider.

Its important to not ignore severe symptoms. Seek medical attention immediately if you have a headache that starts suddenly or a headache accompanied by:

• slurred speech

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When Should You Visit A Doctor

If you are suffering from a severe headache, you should visit a doctor for a diagnosis. Moreover, if the headache is accompanied by other symptoms such as vomiting or fever, its time to see your health care provider immediately.

Doctors or health professionals usually diagnose the condition by asking about your medical history and lifestyle. He or she will enquire about your symptoms. They will ask you certain questions such as

• Do you feel constant pain in your head?
• Does the pain get worse when there is a change in weather conditions?
• How long does it take to ease off after a full nights sleep or a restful break at work?
• What makes it better and what worsens the symptoms of headache/pain?
• Have you noticed any change in your personality?

There are certain tests that a doctor conducts to rule out other conditions. These tests are:

Blood Test: To test the blood sugar levels.

CT Scan: To rule out brain tumors or any other major health problems in your head, neck, and/or shoulders.

Electrocardiogram Test : To check for cardiovascular diseases such as hypertension, coronary artery disease, etc. along with early signs of a stroke or transient ischemic attack.

MRI or X-rays: To get a clear image of the inside of the head.

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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When You Have A Tension Headache

Hot or cold showers or baths may relieve a headache for some people. You may also want to rest in a quiet room with a cool cloth on your forehead.

Gently massaging your head and neck muscles may provide relief.

If your headaches are due to stress or anxiety, you may want to learn ways to relax.

Over-the-counter pain medicine, such as aspirin, ibuprofen, or acetaminophen, may relieve pain. If you are planning to take part in an activity that you know will trigger a headache, taking pain medicine beforehand may help.

Avoid smoking and drinking alcohol.

Follow your health care provider’s instructions about how to take your medicines. Rebound headaches are headaches that keep coming back. They can occur from overuse of pain medicine. If you take pain medicine more than 3 days a week on a regular basis, you can develop rebound headaches.

Be aware that aspirin and ibuprofen can irritate your stomach. If you take acetaminophen , DO NOT take more than a total of 4,000 mg of regular strength or 3,000 mg of extra strength a day to avoid liver damage.

Tips To Reduce Headaches Caused By Stress

Headaches can be of many types and many suffer from headaches triggered by stressful thoughts or physical conditions. Knowing the cause and nature of the headache is the first step to finding a solution.

Stress headaches involve both sides of the head and generally feels like a tightness in the forehead or the back of the head. Because stress headaches are tension headaches they can be avoided or minimised with effective technique and ways. Here are four techniques sure to help:

1. Focussing on basics- Managing sleep issues if any, skipping or untimely meals, arguments with family members or colleagues or working overtime. Making sure to pace yourself will help in avoiding stress headaches.

2. Reducing Social Media engagement time- Limiting the time spend looking down at your phone or ipads, gaming even laptops may help. If you absolutely need to work take in between breaks from long screen time.

3. Relaxation techniques help in reducing stress or tension headaches- Physical and psychological relaxation therapies can help in alleviating tension headaches, provided you practice these techniques regularly. Physical techniques can be applying a heating pad to your neck and shoulders to relax the muscles. Exercising neck muscles also helps by strengthening and stretching them. Guided imagery exercises or RRT/ Rapid Relaxation Techniques or PRT/ Progressive Relaxation techniques may help hugely.

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