They don’t call it a “tension” headache for nothing. The pain feels like a band of pressure and throbbing on the top, sides and back of the head. (You probably know firsthand exactly the kind of pain we’re talking about — more than 80 percent of us have experienced one of these headaches.) The fact is that stress is the number one trigger for tension headaches.
The good news is that there’s a stress-busting technique to fit any schedule, lifestyle or personal preference. From deep breathing, yoga and tai chi to meditation, biofeedback and progressive muscle relaxation, the ways to unwind are almost as varied as the things that can get you wound up in the first place.
Plus, by controlling your stress, you’ll not only lessen your pain, you’ll also reduce its multiple negative effects on your body — from increasing blood pressure to worsening insulin resistance. That alone should help motivate you to stomp out excess stress.
Here are some proven ways to reduce your headache pain and ease your stress overall.
When a headache strikes, imagine a soothing environment — an ocean shore or a tranquil waterfall. Focus on the sound of the waves rolling in and the wind gently blowing through the trees. By concentrating on the details, your mind becomes absorbed in the imagery, which lessens the pain of your headache.
Track It Down
Keep a headache diary to identify the sources of your tension-type headaches. When a headache sets in, record the date and time. Note how long you slept the night before, what you were doing just before the headache, any unusual or added stress in your life, how long it lasts and what you do to stop the pain. Download a premade form for free at the National Headache Foundation’s website.
In addition to helping you spot patterns and triggers on your own, if your headaches become severe and frequent enough (say, more than 15 a month) to seek medical attention, this record will provide your doctor with many clues to what’s underlying your condition.
Get Hooked Up
If you suffer from chronic headaches, speak to your doctor about biofeedback therapy, Dr. Kunkel recommends. During biofeedback, a series of sensors are connected to your body; these detect changes in muscle tension, blood pressure, heart rate, skin temperature and other markers of stress.
Working with a trained therapist, you learn to recognize the physical signs of your stress, identify what’s causing that reaction and how to reduce the tension through effective physical skills. After several sessions, you’re able to use those lessons by applying them to situations in your daily life without the aid of a biofeedback machine.