6 Tips for Preventing Tension Headaches

Tension headaches are triggered by stress. And who hasn’t been stressed, especially lately?! 

This type of headache is generally mild to moderate, and feels like pressure on the sides and back of your head. Some people get tension headaches a lot… almost daily. While others get them only if they’ve had a rough day or two strung together. 

If you’re experiencing frequent tension headaches, you can take some actions to not only reduce the number of headaches you get (without taking headache medicines) but you can also improve your overall quality of life. And this can be done by making some small changes to your day to day behaviors. 

Common Causes of Tension Headaches

We already said stress causes tension headaches. Which is true. But it’s not necessarily that the stress leads directly to pain in your head. Usually there is something else happening, made worse by stress, that will cause a tension headache. Below are some of the most common triggers:

• Grinding your teeth while sleeping which is sometimes stress related
• Exhaustion, which can be caused by simply not going to bed early enough and getting up too early, or it can be caused by insomnia because your mind is focused on your situation. 
• Smoking. If you smoke, there are a lot of reasons why you should quit. While many people would say there’s no way they can quit smoking while they’re stressed out, it could actually be causing some of the tension headaches.
• Caffeine consumption. When we’re stressed we tend to stay up too late or don’t sleep well. Relying on caffeine to get us through isn’t a great option because of the headaches that can be triggered.
• Eye strain, often from too much time at a computer 

If you’re having tension headaches, think about whether you also have one or more of these triggers in your life. 

How to Prevent Tension Headaches

There is the obvious recommendation for reducing tension headaches: reduce the amount of stress you’re under. That’s easier said than done. But it’s a good idea to find things that will help your body release the stress without taking medications.

1. Find Quiet Time

Stress is commonly believed to be the primary cause of tension headaches. Taking steps to minimize stress, at home and at the workplace, can prevent this problem.

• Meditation. Meditation reduces negative emotions while increasing patience and tolerance. There are many types of meditation that are good for reducing stress, but if you've never practiced meditation before, start with guided meditation. This meditation is led by an expert, so it's overall easy to learn.
• Read a book or watch a movie. It might seem like you don’t have time for this, but refocusing your thoughts for a while on something that is interesting, but not related to your current stressors will help you come back to solve problems with a more relaxed thought process. Try to keep the movie content light and avoid movies that will stress you out such as war movies or sad movies that seem too close to your situation when you’re trying to give your mind a rest.
• Keep a journal. Sometimes journaling can help you unload feelings that cause stress. Make a point of writing in a journal on a nightly basis. Only write what you feel compelled to write. It shouldn't be a chore, but a therapeutic activity.

2. Take Breaks

Taking breaks throughout the work day can give you a sense of perspective and mental clarity. Even short, 15 minute breaks can make problems seem more manageable. Schedule breaks during your work day and even when doing house chores. Breaks reduce stress and provide relief from the mental strain that you may feel. 

Taking breaks can also mean taking breaks from the computer. Eye strain is believed to be a cause of tension headaches, and computer glare can cause eye strain. Step away from the computer at least hourly to give your eyes a break.  

One extra piece of advice: when most people think of taking a break, they don't think about taking a break from their phone. Still,  When you look down at your phone, the muscles in your neck are strained to hold your head in this unnatural position. The more time you spend in this position, the harder your muscles must work. Limit the time spent looking at your phone to avoid what chiropractors call "text neck." 

3. Exercise and Stretch

Giving your body a chance to stretch and getting your heart rate up for at least 20-30 minutes a day will help you not only help you right now with the stresses in your life, but will help you stay more relaxed in the future. Stretching can help keep your neck muscles loose which can help reduce tension headaches.

4. Chiropractic Care

Massage therapy too helps reduce tension headaches. To get started with natural treatment for your headaches, see a chiropractor for an evaluation. Your chiropractor may use any one of a variety of techniques to treat your pain.

• Spinal adjustment realigns the bones in the spine and reduces pressure on the muscles and nerves, thus reducing pain in the body in many places. Spinal adjustment can be used to treat headaches, depending on the cause. 
• Massage therapy reduces emotional tension and stops the muscles in the neck, shoulders, face and scalp from clenching, thus reducing occurrences of tension headaches in many ways. 
• Lifestyle and behavioral advice from your chiropractor can help you avoid activities that cause tension headaches.    

5. See a Dentist

Some people clench and unclench their jaw while sleeping, others grind their teeth. Both of these nighttime events can be triggered by stress and cause dental problems as well as tension headaches. See your dentist for a night guard to prevent damage to your teeth and to help you reduce your ability to clench so hard while you’re not aware of what you’re doing. 

6. Good Nutrition & Hydration

A balanced diet can be a little tricky when we’re in a hurry and/or stressed out. Try to find ways to have healthy foods available to you that include vegetables, fruits and lean proteins every day. Avoid fried foods. They can cause digestion issues and make you feel more tired after eating them. Use nutrition supplements if you find that you can’t get your nutrients through food every day. This is a common problem for people in high stress situations. A good diet and drinking plenty of water can help you feel better and make you less likely to have a headache. Keep a bottle of water with you everywhere you go so you don’t get behind on your hydration.

Tired of Tension Headaches? Make an Appointment for Chiropractic Evaluation and Adjustment Today

Give a few of these a try if you’ve been getting a lot of stress headaches. Contact Village Chiropractic  in The Woodlands to schedule an appointment to talk with our chiropractors about how you’re feeling. They’ll assess your individual situation and make recommendations for stretches, chiropractic treatments and nutritional supplements that can help you, especially if you’ve been feeling stressed.