Overview

Most headaches are tension headaches. Some people get them often, especially if they have a lot of stress in their lives.

This kind of headache may cause pain or a feeling of pressure all over your head. Sometimes it's hard to know where the centre of the pain is.

If you get a lot of these kind of headaches, the best way to reduce them is to find out what's causing them. Then you can make changes in those areas.

How can you care for yourself at home?

• Rest in a quiet, dark room. Put a cool cloth on your forehead. Close your eyes, and try to relax or go to sleep. Do not watch TV, read, or use the computer.
• Use a warm, moist towel or a heating pad set on low to relax tight shoulder and neck muscles.
• Have someone gently massage your neck and shoulders.
• Be safe with medicines. Read and follow all instructions on the label.
  • If the doctor gave you a prescription medicine for pain, take it as prescribed.
  • If you are not taking a prescription pain medicine, ask your doctor if you can take an over-the-counter medicine.
• Be careful not to take more pain medicine than the instructions say. This is because you may get worse or more frequent headaches when the medicine wears off.
• If you get a headache, stop what you are doing and sit quietly for a moment. Close your eyes and breathe slowly. Try to relax your head and neck muscles.
• Pay attention to any new symptoms you have when you have a headache. These include a fever, weakness or numbness, vision changes, or confusion. They may be signs of a more serious problem.

How can you prevent tension headaches?

Here are some things you can do to help prevent tension headaches.

• Keep a headache diary. This can help you and your doctor figure out what is triggering your headaches. If you avoid your triggers, you may be able to prevent headaches.
• Find healthy ways to deal with stress. Headaches are most common during or right after stressful times.
• Get plenty of exercise every day. This can help with stress and muscle tension.
• Get regular sleep.
• Eat regularly and well. If you wait too long to eat, it can trigger a headache.
• Try to use good posture and keep the muscles of your jaw, face, neck, and shoulders relaxed.
• If you use a computer a lot, give your eyes a break by blinking more and sometimes looking away from the screen. Use glasses or contacts if you need them. And check that your monitor is about an arm's distance away.