Human emotions may be a trigger for tension headaches. Reactions such as anger and psychological states like anxiety are commonly blamed.
A path to pain relief!
Preventive measures are key in avoiding headaches. But if you do end up with a tension headache, most doctors recommend use of an over-the-counter pain reliever such as Advil®, which contains ibuprofen. In fact, in a study of people with tension headaches, one Advil tablet was as effective in relieving headache pain as two regular-strength Tylenol®. As with any medication, it's important to read the label before using it.
Simply relax!
In addition to an over-the-counter pain reliever, relaxation techniques are a good way to reduce or prevent headache pain, since they are an outlet for emotional and physical tension. Techniques range from simple exercises, such as deep breathing and brisk walking, to mind control disciplines, such as meditation and biofeedback. Below are some tried and true methods.
Massage
Massage loosens the "kinks" in muscles and ligaments. You can massage your own head, neck and shoulder area; though ideally, it is most relaxing to have someone else massage you. Techniques include rubbing and kneading, and applying pressure to specific areas of the body.
Deep breathing
This relaxation technique can be done anywhere. Take slow, deep breaths, inhaling from the diaphragm, rather than from the chest. Breathe through your nose, gradually filling your lungs with oxygen. Exhale slowly and completely. Too much deep breathing can make you feel light-headed or lead to hyperventilation, so don't overdo it.
Meditation
Meditation can provide physical and emotional benefits. Ideally, meditate for one or two 20-minute sessions each day in a quiet place. There are several ways to meditate, and it's best to consult with a professional who can provide proper training techniques.
Exercise
Physical activity can reduce stress and make tension headaches less painful and less frequent. Exercise regularly: try for a minimum of 15 to 20 minutes, three times a week. Stretch and work the muscles with an activity you enjoy—it can be anything from brisk walking to aerobic dancing or swimming.
Biofeedback
This technique teaches you to be aware of—and to control—bodily reactions, including headache pain. During biofeedback, a special machine called an electromyograph (EMG) measures the tension level in certain muscles. Progressive relaxation exercises, in which you focus on the tension in certain parts of your body and then "release" the tension in each part, are helpful in conjunction with biofeedback. Your physician can refer you to a biofeedback practitioner who can develop a specific program that meets your needs.
IMPORTANT NOTE
While the minor tension headache is the most common type of headache, there are other, more serious types, including migraine, cluster, and sinus headaches, as well as headaches resulting from illness or injuries. Most headaches do not require medical attention, but there are situations when a physician should be consulted.
CONTACT A PHYSICIAN IF YOUR HEADACHES:
OCCUR EVERY DAY OR IN A DIFFERENT PATTERN THAN USUAL
STRIKE SUDDENLY AND SEVERELY
FOLLOW A BLOW TO THE HEAD
GROW PROGRESSIVELY MORE PAINFUL
ARE INITIATED BY PHYSICAL EXERTION
ARE ASSOCIATED WITH OR ACCOMPANIED BY FEVER, PAIN IN THE EYES OR EARS, SWELLING AND SORENESS AROUND THE EYES AND CHEEKBONES, PERSISTANT NAUSEA OR VOMITING, CONVULSIONS, LOSS OF CONSCIOUSNESS, MENTAL CONFUSION, OR A CHANGE IN VISION
ARE DISABLING IN THAT THEY CAUSE YOU TO LOSE TIME FROM WORK OR OTHER ACTIVITIES
