Stress may trigger tension-type headaches or migraine attacks, research shows. To keep the pain at bay, treatments, like ibuprofen, cognitive behavioral therapy, and mindfulness or relaxation practices, may help.
Tension headaches are the most common type of headache, which may feel like a tight band around the head or aching on both sides of it. They’re also sometimes called muscle contraction or stress headaches since they’re commonly caused by stress or muscle tension.
This condition tends to recur repeatedly over time. If you’re among those who regularly experience stress headaches, here’s what to know about how to live pain-free.
Experts theorize tension-type or stress headaches
- stress
- repetitive muscle contractions (i.e., due to injury or slouching, forcing other muscles to attempt to compensate)
- other autonomic nervous system dysfunction, especially due to lack of sleep
- anxiety
- depression
- head injuries
According to the
- dull, pressure-type pain
- a feeling of tightness around the head
- pain that’s worse in the temples, scalp, or back of the neck
- pain in the shoulders
- all-over pain
- difficulty sleeping
The pain could happen just once, for a prolonged period, or even daily.
Stress headaches vs. migraine episodes
Tension headaches typically don’t cause any nausea or vomiting. If you experience stomach issues alongside your head pain, you may instead have a migraine.
Stress is also the
- throbbing, pounding, or pulsing pain
- pain that’s worse on one side of the head
- pain behind the eye or in the back of the neck and head
- vision issues, like blind spots or seeing stars
- tunnel vision
- eye pain
- nausea or vomiting
- yawning
- difficulty concentrating
- fatigue
- numbness
- tingling
According to the
- acupuncture
- biofeedback therapy
- dietary supplements, like magnesium or B complex vitamins
- over-the-counter (OTC) pain medications, like muscle relaxers, aspirin, ibuprofen, acetaminophen, and caffeine
Learn more about natural ways to combat headaches, including:
- drinking water
- limiting alcohol
- getting enough sleep
- avoiding foods with high histamine, such as aged cheeses, beer, and cured meat
- using essential oils
- using a cool compress
- drinking caffeinated tea or coffee
- doing yoga
- using gua sha stone massage
- avoiding strong smells
- avoiding nitrates and nitrites
- maintaining a healthy exercise routine
Treating the underlying cause of stress can also reduce the instance or severity of many conditions, stress headaches included.
Researchers note therapeutic approaches, like cognitive behavioral therapy (CBT), can be useful for reframing thought patterns that may lead to undesirable physiological responses, such as headaches.
According to the
- Recognizing stress: For instance, do you feel angry, annoyed, lose sleep, or get headaches or stomach pain?
- Avoiding unhealthy coping mechanisms: This may include avoiding things, like overeating, smoking, drinking alcohol, using drugs, and sleeping too much or too little.
- Doing what soothes stress for you: Try accepting what you can’t change, avoiding triggering situations, doing an activity you enjoy, changing your outlook, connecting with loved ones, or finding new ways to relax.
Other specific techniques that aid in relaxation and stress reduction include:
- getting more exercise
- eating a well-rounded diet
- minimizing screen time
- practicing self-care
- journaling
- getting a massage
- reducing caffeine intake
- spending time with loved ones
- creating healthy boundaries
- planning and avoiding procrastination
- practicing mindfulness techniques
- doing yoga or tai chi
- practicing breathwork
- practicing meditation
Read more about ways to reduce stress and anxiety here.
Where are stress headaches located?
Stress headaches
- head
- scalp
- neck
- shoulders
Stress-related migraine episodes may also cause pain in the eyes.
How long should a stress headache last?
Stress headaches may last anywhere from
Migraine headaches, meanwhile, tend to last from
How do I know if my headache is from stress?
Keeping a diary of factors that precede your symptoms may help you identify the cause of your headaches, especially with support from a doctor. Learn more about how to start a headache diary here.
A doctor can also help identify the cause of your head pain by giving you a physical and neurological exam.
In addition to stress, your headache may also be due to common triggers, such as:
- anxiety or depression
- extreme moods
- eyestrain
- allergies or sinuses
- physical activity, inactivity, or jet lag
- loud music
- dehydration
- caffeine, alcohol, or drugs, either due to use or withdrawal
- hormones
- certain smells
- motion sickness
- injury
- teeth grinding, clenching, or temporomandibular joint (TMJ) disorders
For some people, headaches may not have an identifiable trigger, but measures, like reducing stress and maintaining a healthy lifestyle, can help reduce symptoms.
Though stress or tension-type headaches are common, without treatment, they may significantly impact your day-to-day life. Treatments may include identifying your triggers and thought patterns and practicing relaxation techniques and mindfulness.
You can also typically find relief from tension-type headaches with OTC pain medications, like ibuprofen. If your symptoms don’t improve, a doctor can help diagnose and treat your condition.