Stress is a common trigger for tension headaches, so practicing stress management techniques such as deep breathing, meditation, yoga, or tai chi can be helpful in reducing the frequency and severity of headaches.
Get enough sleep
Poor sleep quality or lack of sleep can increase the likelihood of tension headaches. Establishing a regular sleep routine and practicing good sleep hygiene can help improve sleep quality.
Regular physical activity can help reduce tension and improve overall health, which can lead to a decrease in tension headaches. Aim for at least 30 minutes of exercise per day, such as walking, swimming, or cycling.
Poor posture can contribute to tension headaches, so practicing good posture habits throughout the day can help reduce strain on the neck and shoulders.
If you work at a desk or spend a lot of time on the computer or phone, take frequent breaks to stretch, move, and rest your eyes.
Use heat or cold therapy
Applying a warm or cold compress to the head or neck can help reduce tension and alleviate headache pain.
Dehydration can trigger tension headaches, so make sure to drink enough water throughout the day.
Manage caffeine intake
Caffeine can both relieve and trigger headaches, so it is important to monitor caffeine intake and limit it if necessary.
Keep a headache diary to identify any triggers that may be contributing to tension headaches, such as stress, certain foods, or environmental factors.
Talking to friends, family, or a mental health professional can help manage stress and anxiety, which can contribute to tension headaches.