Self-Care for Headaches

What are headaches? 

Headaches are a common condition that most people experience throughout their lives. The main symptom of a headache is pain in the head or face. It often feels like constant pressure that’s throbbing, sharp, or dull. Though most headaches are non-life-threatening, some may indicate a more serious health issue. Headaches may differ in pain type, severity, location, and frequency.  

Are there different types of headaches? 

Most headaches fall under two categories, primary and secondary: 

• Primary headaches are caused by problems in the areas of your head that are sensitive to pain. These types of headaches aren’t associated with an underlying health condition. Some people may have genes that make them more likely to get primary headaches.  
• Secondary headaches are considered a symptom of an underlying health condition and vary in severity. These can be associated with a range of conditions such as sinus infections, dehydration, withdrawal from substances such as alcohol, drugs, caffeine, or certain medications (called rebound headaches). They can also be caused by influenza (flu), concussions, panic attacks, high blood pressure, stroke, and meningitis. 

What can trigger primary headaches? 

Some primary headaches may be triggered by lifestyle situations including: 

• Drinking alcohol, particularly red wine 
• Eating certain foods, such as processed meats that contain nitrates 
• Consuming nicotine 
• Changes in sleep or lack of sleep 
• Poor posture 
• Physical activity 
• Skipped meals 
• Coughing, sneezing, straining, blowing your nose, or laughing or crying vigorously 

Listed adapted from Cleveland Clinic 

What are examples of primary headaches? 

Examples of primary headaches include: 

• Tension headaches. These are the most common types of primary headaches. They’re often triggered by stress, eye strain, sleep disorders, anxiety, depression, or muscle tightening in your jaw, head, or neck. They can range from mild to severe, and the pain is usually dull and constant. 
• Migraine headaches. These are severe headaches that cause intense, throbbing head pain on one side of your head. They typically last from 4 to 72 hours (three days). Researchers aren’t sure of the exact causes of migraines, but studies show that genetics may be a major factor. Other triggers for migraines may include stress, changes in hormones, certain medications, bright lights, strong odors, and use of substances such as caffeine or tobacco.  
• Cluster headaches are less common and start suddenly. They typically last between 15 minutes and 3 hours, and they occur daily for weeks to months. These headaches may feel like a burning sensation, sharp pain, or stabbing pain. 
• New daily persistent headaches (NDPH) are rare, chronic, and unpredictable types of headaches. They can last for years, and they don’t respond to common treatments. Experts don’t know why NDPH happens, but one key type of trigger is having an infection.  

How can you prevent headaches from occurring? 

To prevent headaches, you may find it helpful to figure out what triggers your headaches so that you can avoid or minimize the triggers. If you can’t avoid or minimize the triggers, incorporating healthy lifestyle behaviors may help reduce headaches. 

Some behaviors you may want to practice include: 

• Drinking more water 
• Eating balanced meals at regularly scheduled times 
• Sleeping at least seven to nine hours each night and keeping a regular sleep schedule 
• Practicing relaxation techniques such as yoga, massages, or meditation 
• Getting at least 30 minutes of physical activity daily 
• Limiting intake of caffeine and alcohol 

How can you practice self-care for headaches? 

Self-care treatments for headaches include: 

• Rest 
• Applying hot or cold packs to your head 
• Taking a walk 
• Massaging your head, neck, or back 
• Doing stretching exercises 
• Using over the counter (OTC) medications, such as acetaminophen, ibuprofen, or naproxen sodium 
• For moderate migraine pain, a combination of aspirin and caffeine may be helpful. 
• Take these medicines as advised by their labels or a health care provider to prevent adverse reactions or worsened headaches. 

When should you visit a health care provider? 

Most headaches go away on their own or within a few days of practicing self-care treatments. However, you may want to visit a health care provider if you have any of the following symptoms:  

• One or more headaches per week 
• Headaches that keep getting worse or won’t go away 
• Needing to take a pain reliever every day for your headaches 
• Needing more than three doses of OTC medications per week to relieve your headache symptoms 
• Headaches that are triggered by physical exertion or activity, coughing, or bending 
• Having a history of headaches but experiencing a recent change in your headache symptoms 

List adapted from Cleveland Clinic