Know the type of headache you’re experiencing.
Not all headaches have the same symptoms or causes. Knowing what type of headache(s) you’re experiencing makes it easier to choose the best treatment and avoid triggers. Refer to the list below to help determine what type of headache you may have: Tension headaches: These are the most common, occurring less than 15 days a month. Often triggered by stress, eye strain, or insomnia, they can cause head pain that lasts around 30 minutes. Migraines: These can last from hours to days. They usually cause throbbing pain and sensitivity to light and sound. If you’re having a headache that lasts anywhere between 4 to 72 hours, that’s a migraine. Sinus headaches: These are a common symptom of sinus infections, colds, and seasonal allergies and cause pressure and pain around the nose, eyes, and forehead. Rebound headaches: These are caused by the frequent use of pain relievers or anti-migraine drugs. Cluster headaches: These are rare and tend to occur in cycles. They’re classifiable by intense pain around one eye or side of the head.
Drink a large glass of water.
Not drinking enough water can cause headaches. Studies have found that headache symptoms can be caused or exasperated by dehydration. So, try to drink a large cup of water when you have a headache, and aim to drink at least 6 cups (1.4 liters) of water a day to prevent them from coming on. Carry a filled reusable water bottle with you wherever you go so you’re reminded to drink more water. Try to drink room temperature water if you’re prone to migraines, as extremely cold or iced water could trigger symptoms.
Place an ice pack on your eyes or head.
A cold compress can help ease headache and migraine discomfort. When you stub your toe or take a nasty fall, you hold an ice pack to your bruise, right? Well, you can treat a headache similarly. An ice pack or cold cloth can decrease inflammation and constrict your blood vessels, easing the constant throbbing of a headache. Use the cold compress for around 25 minutes, then take a break and see how you feel. Try using a cooling eye mask to block out light and soothe pressure.
Take a warm bath or shower.
Warm water can help relax tense muscles and open your sinuses. Relaxing the muscles around your head and neck may help ease tension headache symptoms, while warm, moist air can reduce sinus pressure. Draw a warm bubble bath or step into a hot shower when your head hurts to find fast relief. If bathing isn’t an option, try pressing a heating pad or warm compress to your head.
Dim the lights and turn off screens.
A dark, distraction-free room may help soothe your symptoms. When your head starts pounding, step away from any screens, shut the blinds, turn off the lights, and rest. Bright lights can trigger migraines and worsen headache symptoms, so sitting in the dark can bring a bit of relief. If turning off or dimming the lights isn’t an option, close your eyes or place your head under a blanket or pillow to make your own dark, quiet space. Try using an eye mask to keep things nice and dark no matter what.
Take a nap.
Getting enough sleep can reduce headache symptoms. Sleep truly is one of the best medicines out there, and it’s completely free! When you have a headache, try napping for an hour or so to help your brain rest and recharge. Make sure to get 7 to 9 hours of sleep every night, as sleep deprivation can trigger headaches. Limit your screen time before bed so you can wind down before closing your eyes. Try to stick to a regular sleep routine, going to bed and waking up at the same time each day (even on weekends).
Relax with meditation or yoga.
Stress is one of the leading causes of tension headaches. If you’re feeling overwhelmed and notice a headache coming on, take a moment to step back and breathe. Yoga and meditation are great ways to do this, as they allow you to go inward and ease any building tension in your body. Try yoga poses like a forward fold, downward facing dog, or head-to-knee for quick relief. Count your breaths and close your eyes when you feel a headache coming on, rather than focusing on the pounding in your head. Do deep breathing exercises while you meditate to help calm your mind and nervous system.
Try over-the-counter medications.
Tylenol, ibuprofen, and aspirin are designed to counteract pain. These pain-relieving medications can help you before, during, and after a headache. Some of these even have a headache or migraine-specific variations that can target symptoms faster. Simply follow the instructions on the package or talk to your doctor about the right dosage for you. Try to take these medications at the first sign of a headache for faster relief. Limit your medication use to 2 days a week, as too much could cause more headaches.Warning: Taking medication should never be your first choice or your automatic go-to. Do not rely on medicine all the time, instead maybe lean towards other relieving methods first.
Use a lavender essential oil.
The calming smell of lavender has been proven to ease headaches. Believe it or not, diffusing a lavender essential oil into the air or rubbing a diluted mixture under your nose may be enough to reduce your symptoms. Just make sure to use an oil that says “100% pure” or “100% organic” on the label to avoid harsh chemicals and additives. Always purchase essential oils from well-known and reputable companies to ensure you get the best quality item. Dilute lavender oil by mixing it with a carrier oil, like coconut or almond oil, in a 1:1 ratio. This will help prevent burns and rashes, especially if you have sensitive skin.
Drink some caffeine.
Taking a small amount of caffeine when your headache starts may help. Believe it or not, drinking caffeine can help ease your symptoms before they worsen. Combine a serving of caffeinated tea or coffee with some over-the-counter pain medication, and your tension headache may ease itself. Try drinking a tea with ginger in it to ease the nausea and vomiting that may come with more severe headaches. Be careful when it comes to drinking caffeine, as having too much can cause migraines and possibly a caffeine addiction (which has its own type of headache withdrawals). Doctors recommend having within 150 to 200 mg of caffeine a day, so avoid this method if you’ve already hit your daily allowance.
Stay hydrated when drinking alcohol.
Drinking too much alcohol can make you dehydrated. Alcohol can cause your body to lose fluid through frequent urination. Hanging out with friends and having a good time is no crime; just make sure you balance your booze with plenty of water, so you don't wake up the next day with a pounding headache. Or, better yet, limit how many alcoholic drinks you have in one night if you know you’re prone to headaches. Opt for food with a high water content while and after you drink, like watermelon, celery, and cucumber, to help you stay hydrated.
Try a magnesium supplement.
Magnesium deficiencies can cause migraines in adults. If you’re experiencing severe headaches, loss of appetite, fatigue, and/or muscle spasms, you may not have enough magnesium in your body. Thankfully, this can easily be fixed with a magnesium supplement or magnesium-rich foods like leafy green vegetables, legumes, and whole grains. Magnesium deficiency is the most common amongst those who have Type 2 Diabetes, Crohn’s Disease, or are taking medications. Talk to your doctor before adding a magnesium supplement to your daily routine, as they’ll be able to tell you the exact dosage you and your body need.
Watch what you eat.
Chocolate, cheese, and processed foods can trigger headaches. Now, every body and every person is different, but some foods can induce headache-like symptoms. If you have chronic headaches, try eliminating these foods from your diet one by one to see if and when your headaches lessen or worsen. Here’s what you should consider avoiding: Aged cheese (blue cheese, brie, cheddar, mozzarella) Peanuts Pizza or other tomato-based products Chocolate Potato chips Smoked or dried fish Pickled foods Canned soups Cultured dairy products (sour cream, yogurt) Artificial sweeteners
Exercise regularly.
At least 30 minutes of exercise a day can prevent headaches. When you exercise, your body releases endorphins or happy hormones that block pain signals to the brain. Just a small amount of movement every day can keep your mind and body happy, all while reducing tension or stress-related headaches. Who says you have to go to the gym and lift weights to exercise? Move your body in whatever way that feels good! Maybe that’s dancing, walking, running, or swimming.
Try acupressure.
Pressing specific points on your body can help reduce muscular tension. Acupressure has been used for thousands of years to treat ailments, including headaches. The next time your head starts pounding, try silencing the drum using one or more of these trigger points: On your hand: Massage the soft part of your hand in between your index finger and thumb. Apply firm, circular pressure for 4 to 5 seconds. Behind your ear: Locate the mastoid bone just behind your ear, and follow the natural groove in your neck to where the muscles attach to the skull. Apply firm pressure for 4 to 5 seconds while breathing deeply. On your shoulder: Locate the point on your shoulder between your neck and the edge of your shoulder. Using your opposite hand (right hand on the left shoulder, left hand on the right shoulder), pinch the shoulder muscle between your fingers and thumb. Use your index finger to apply firm downward pressure for 4 to 5 seconds.
Try acupuncture.
Acupuncture can relax triggered nerves that cause headaches. Now, this isn’t a cure or quick relief method but a treatment method. Think of it like taking a regular dose of medicine, but you’re going to see an acupuncturist at least once a week instead. Studies have shown that those who undergo regular acupuncture therapy has fewer headaches, so it’s worth giving a try!
Do weekly massage sessions.
Regular massages may help reduce the frequency of headaches. Some studies have found that weekly massage sessions decreased the frequency of migraines and induced better sleep. With lack of sleep being one of the leading causes of a headache, pampering yourself with a regular massage may be worth a try! Massages alone won’t cure a headache—it’s simply a preventative step—so make sure you try other methods as well.
Visit a chiropractor.
Spinal manipulation could reduce the pain that triggers chronic headaches. Your spine does more than you may think, and if one tiny thing is out of place, it can set everything off! Some people find that a regular visit with a chiropractor helps lessen the severity and consistency of their headaches. Talk to your chiropractor about your headaches and symptoms, as they can pinpoint if and where the problem is in your back or neck. As an alternative, try osteopathic manipulative treatment, which is similar to chiropractic therapy but focuses on improving the body’s overall system.
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