You Say Stress and Tension…You Mean Headache

Ask people what physical ailment they experience when they are under stress and most will respond “tension headache.”

What is a tension headache?

Tension headache is the most common form of headache, affecting up to 93% of Americans. Tension headaches are often associated with a number of triggers, such as stress, fatigue, noise, and glare. Most people feel mild or moderate pain in the head, scalp, or neck, and their neck and shoulder muscles usually hurt, too. The pain, which can last from 30 minutes to 7 days, affects both sides of the head. Some say it feels like a tight band around the head, pressing but rarely throbbing. Tension headaches can occur at any time of day, and they happen to men and women of all ages.

Migraine is a chronic condition that has a number of symptoms, but periodic attacks of head pain are usually the most prominent. During a migraine attack, the head throbs or pounds, generally on only one side at a time, and the sufferer will be nauseated and may vomit. Light and noise often make the pain worse. Women are about three times more susceptible to migraine than men are.

Cluster headaches come in groups or “clusters.” Sharp or burning sudden pain occurs behind or near an eye. Cluster headaches come and go during the day. Pain often peaks within 5 to 10 minutes and disappears in less than an hour. Men are about twice as likely to have cluster headaches than women. Legal feedback is to clearly define that these are very serious and that OTC drugs are not recommended. Sufferers should seek medical attention through their doctors immediately.

When Headaches Are Dangerous

Although painful and annoying, headaches are not normally dangerous. A headache that signals a potentially serious problem is one that:

• Involves sudden, violent pain. (It could signal an aneurysm.)

• Gets worse over time and includes other symptoms, such as nausea and vomiting, slurring of speech, or problems in moving arms or legs. (Although rare, it could be a brain tumor or a mini-stroke.)

• Includes nausea, vomiting, fever, and a very stiff neck. (It could be a sign of meningitis.)

• Involves a head injury.

• Occurs for the first time ever after the age 50.

If you experience any of these symptoms, seek medical attention promptly.

Causes

Tension headaches often develop as a response to stress.

Here are some other factors to consider:

• Any activity that causes the head to be held in one position – such as typing, computer use, and close work with the hands

• Sleeping in a cold room

• Sleeping with the neck in an abnormal position

• Eye strain

• Fatigue

• Overexertion

Some experts believe that depression or anxiety may also play a role in causing tension headaches.

Treatment  

Tension headaches usually respond well to a variety of treatments without residual effects:

• Massage or heat applied to the back of the upper neck

• Resting with the eyes closed and head supported

• Relaxation techniques, such as meditation

• Biofeedback

• Stretching exercises

• Physical exercise (especially cardiovascular)

• Sleep

• Over-the-counter medications to relieve pain

Contact your healthcare professional if any of the following happen:

• The headache is chronic (pain is frequent or lasts longer than a few days)

• Appropriate doses of over-the-counter medications are not helping to reduce the pain.

• Other symptoms or problems occur during the course of the headache.

Prevention

The most ideal prevention approach is to identify the stress or activity that leads to the tension headache. Most people choose one of three actions:

Modify the cause. Make the necessary changes to reduce or remove the stress.

Example: I am always stressed on my commute to work because if the traffic is not just right, I will be late. This happens frequently, and I arrive to work with a headache in the making. I will select clothes and make my lunch the night before so I leave earlier and will not feel so rushed.

Manage the cause. Using medication, diet, exercise, relaxation, massage, and other therapies to cope with or temporarily relieve the symptoms of stress.

Example: I have a public speaking engagement next week. I am always stressed the day before, and my muscles tighten up, giving me a headache. Starting the week before the presentation, I will do stretching exercises every day and schedule a massage the day before the presentation.

Avoid the cause. Make the necessary changes to avoid the stress.

Example: Working with one of the volunteers makes me very stressed. She is so negative and unpleasant to work with. I like my volunteer position, but I’ve had to work with this person at least three times a week for the past three months. I will ask the volunteer coordinator to not schedule me to work at the same time as the other person.

Avoid unhealthy coping strategies – Steer clear of harmful activities, such as alcohol abuse, overeating, and illegal drugs, to ignore the stress.

Chronic Tension Headaches: Keep a Headache Diary

Keeping a headache diary is a good exercise for people suffering from chronic headaches. Chronic headaches occur frequently (more than a few times a month), or they last several days and over-the-counter medications do not alleviate the pain

In the diary, keep track of the following:

• The date and time the headache began.

• What you ate over the preceding 24 hours

• How much you slept the night before and the quality of the sleep

• What you were doing immediately before the headache

• If you are feeling stressed and if so, identify cause

• What medications you took, when, and what happened

• When the headache ended

Take the diary to your healthcare professional to discuss various treatment options and preventative measures.