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You’d be hard-pressed to find an adult who has never battled a headache. However, it’s essential to determine what type of headache you are experiencing to find relief and prevent this (sometimes literal) pain in the neck.
The most common type of headache is a tension headache, affecting two out of three Americans. Caused by stress in the muscles of the neck, shoulders, face, jaw and head, these headaches are often related to fatigue, general stress and anxiety. However, genetics and environment can also play a role.
Other headaches, including migraines, cluster headaches and sinus headaches, may have similar causes or other underlying conditions.
Stress and headaches can go hand in hand. If you experience headaches that stem from tension, it’s likely taking a toll on your whole body. For example, for some people, migraines end with headache “hangovers” or postdrome, which includes stomach issues, impaired cognitive function and even sensitivity to touch.
Stress affects almost all of the body’s major systems. Muscles and joints become tight and tense. The respiratory and cardiovascular systems are affected by stress — think breathing constrictions from anxiety or increased heart rate and blood pressure. The gastrointestinal system takes a hit from stress, leading to digestive problems.
Reducing or eliminating stressful triggers from your life is the first step for targeting headache pain. Getting the recommended amount of physical activity, whether running, walking or swimming, can help clear your head and relax your body. Spending time with loved ones also can have a calming effect on your nerves.
If you have recurring or frequent headaches, first talk with your doctor to rule out any possible conditions contributing to your pain. They may also recommend techniques or alternative therapies for reducing stress or anxiety.
While some of the pain from tension headaches can be relieved with over-the-counter medications, it’s crucial to determine your headache triggers. Consider these factors to find the possible source of a tension headache:
- Sleep. Do you get seven to nine hours of sleep regularly? If you find yourself tired and relying on caffeine to get a boost of energy in the mornings and afternoons, a lack of sleep could be causing your headaches.
- Anxiety and stress. Tension in the body — and headaches — can stem from anxiety and stress. If you’re struggling with a significant issue or problem, talking to someone, whether a family member or friend, may help relieve your anxiety. Relaxing is easier said than done. Find relief from headaches by doing relaxing activities, such as massage, yoga, tai chi or acupuncture. Meditation and mind training can relax the mind and body.
- Diet. For some, certain foods, spices or dyes can trigger a migraine response. Some of those include MSG, chocolate, dairy products, artificial sweeteners (e.g. aspartame and sucarlose), caffeine, alcohol and cured meats.
