Headaches affect everyone slightly differently. You may notice pain on both sides of your head--or only one. Headache pain can have a sharp, piercing quality or present as a dull, steady throb. There's more than one type of headache, each of which has a different underlying cause, says the National Institutes for Health. The most common is the tension headache, which is related to the tension you carry in your shoulders, jaw and face. Nonprescription pain relievers are one headache remedy, but the Mayo Clinic advises taking a more comprehensive approach to self-care, especially if you get frequent tension headaches.
Step 1
Reduce stress and simplify. Because stress is a major contributor to tension headaches, it makes sense to know when you can't do it all. The Mayo Clinic advises not trying to load your schedule full of "must do's." Look for ways to pare down your schedule, not add to it. Take a break whenever you feel overwhelmed. Acquire a positive "can do" attitude and stop worrying about things that you can't control.
Step 2
Improve your diet. Eat healthy foods, advises the Mayo Clinic, and remember to eat breakfast. Caffeine is fine in normal amounts, and many use it as a headache remedy; however, too much caffeine has just the opposite effect. If you're drinking between 4 and 7 cups of coffee each day, you fall in the category of a heavy caffeine user. Find a way to keep caffeine intake under 600 milligrams per day.
Step 3
Get some exercise. The Mayo Clinic points out that physical activity causes your body to release pain-blocking chemicals, so if your doctor approves, pick a physical activity you enjoy and start out slowly at first. Intense, exhaustive exercise can cause some types of headaches, cautions the Mayo Clinic.
Step 4
Get plenty of sleep. Mayo Clinic experts recommend winding down first before hitting the hay. If you can't fall asleep in 15 minutes, choose a quiet activity, such as reading, until you become drowsy. Attempt to go to bed at the same time each night and get up the same time in the mornings--even on weekends.
Step 5
Address muscle pain. If your neck or shoulder muscles feel sore, use warm or cool temperatures to relax you. The Mayo Clinic suggests using a hot, damp towel, a hot water bottle, or an ice pack as a compress. You can also take a long, hot bath or shower. To reduce muscle tension, gently massage your temples, scalp, neck and shoulders with your fingertips.
Step 6
Keep a tension headache diary. The Mayo Clinic suggests recording instances of headaches as a method of determining what triggers them, how long they lasted, and what headache remedy was most effective. In time you may notice certain patterns in your lifestyle that contribute to your headaches and discover ways to make modifications.
Tips and Warnings
- According to the Mayo Clinic, tension headaches are more common in women than in men. Ninety percent of women and 70 percent of men get tension headaches.
- Not all headaches are harmless, cautions the Mayo Clinic. Seek emergency care if you have a sudden, severe headache or if you experience dizziness, nausea, a stiff neck, or difficulty speaking, seeing, or walking.
