Millions of people experience migraines that can cause debilitating pounding headaches that induce nausea, and extreme sensitivity to light and noise. Around 29.5 million people in the United States suffer from migraines, according to the National Headache Foundation. Changing estrogen levels at the beginning and end of menses can trigger tension headaches in some women. You should test several techniques to determine which ones are most effective at beating your migraines.
Step 1
Retreat to a quiet, dark room at the onset of symptoms. Practicing several deep breathing exercises while removing external stimuli can prevent more severe symptoms from occurring. Breathe in through your nose slowly and fill your lungs to capacity, then breathe out through your mouth at an equal pace. Repeat this process over or over, you should be able to feel your muscles relaxing.
Step 2
Massage a few drops of peppermint oil onto your temples and continue the deep breathing exercises. The peppermint oil will provide a calming scent to your senses. The World of Fine and Pure Essential Oils suggests it can help relieve migraines.
Step 3
Wrap an ice pack or heating pad in several towels and place under your neck. You might benefit from placing a cool towel over their eyelids and forehead. Soaking your hands or feet in warm water may relieve a migraine, too.
Step 4
Focus on individual muscle groups with repeated contraction and relaxation to produce a deep feeling of relaxation. You should start contracting your leg muscles and work your way up the body. This process will force your body release any built-up tension.
Step 5
Seek an experts' advice. Excess anxiety, depression or stress are migraine triggers. High levels of tension trigger the onset of severe headaches and migraines. Learning strategies to deal with stress levels and prevent the body's natural biochemical responses to stress can relieve tension headaches.
Step 6
Focus on maintaining a consistent healthy lifestyle. Moderate regular exercise, a balanced diet, and predictable sleep patterns can prevent migraines, notes the National Headache Foundation. You should aim for six to eight hours of sleep every night. Irregular sleep patterns create higher stress levels. Balanced, regular meals prevent low blood sugar episodes that trigger tension headaches. Dehydration plays havoc on multiple organ systems. You should aim for at least six to eight glasses a day. Exercising three to five times per week is required to maintain physical health. Irregular or too much exercise creates physical stress on the body and can lead to intense headaches.
Things You'll Need
- Peppermint oil
- Ice pack
