Headaches: Reduce stress to prevent the pain

Date Updated: 08/01/2024

In the flurry of a frantic morning, you may find that your head starts pounding. It's not a coincidence — headaches are more likely to occur when you're stressed.

Stress is a common trigger of tension-type headaches and migraine. Stress also can trigger other types of headaches or make them worse. It is a common headache trigger in children and young adults.

Taking simple steps to manage your stress can help prevent some types of headaches.

The daily grind

Major changes in your life can cause stress. But that's not usually the type of stress that triggers headaches.

Instead, everyday annoyances often trigger headaches in some people. These may include searching for lost items, sitting in traffic or handling a big project at work.

You may respond to these daily stressors by tensing your muscles, grinding your teeth or stiffening your shoulders. These reactions may make your headaches worse.

Stop the cycle

You can't avoid daily stress. But you can keep stress under control — and help prevent headaches.

Try relaxation techniques

Relaxation techniques can reduce symptoms of stress, including headaches. Making time for pleasurable activities is one way to relax. Listen to music, dance, play a sport, read a book or play with a pet.

Set aside time, even if it's just 10 minutes a day, to practice relaxation. Try one of these relaxing activities:

Meditation.
Yoga.
Tai chi.
Deep breathing.

To reduce stress daily, consider these tips:

Simplify your schedule. Rather than squeezing more activities or chores into the day, trim your daily to-do list. Ask yourself what really needs to be done, what can wait and what you don't need to do. It's OK to say no.
Exercise regularly. Exercise is a proven way to prevent — and sometimes treat — headaches. Exercise also provides a break from the stress of daily life. Be careful to warm up slowly. Sudden, intense exercise can cause headaches.
Eat smart. A diet rich in fruits, vegetables and whole grains can give you more energy and help keep stress under control.
Get enough sleep. Stress can make it hard to sleep, but too little sleep can make it harder to cope with stress. Lack of sleep stresses your body and may trigger the release of stress hormones, such as adrenaline and cortisol.
Seek support. Talking things out with family members or friends or allowing them to help you through a difficult time can help you manage stress. Talking with a therapist also might help.
Manage your time wisely. Update your to-do list every day — both at work and at home. Delegate what you can and break large projects into manageable steps. Tackle the rest, one task at a time.
Be prepared. Organize your day. Anticipate challenges. Try to keep your plan flexible in case a headache strikes and you need to change course.

Other ways to manage stress include:

Let go. Try not to worry about things you can't control.
Adjust your attitude. Encourage yourself with positive self-talk. Putting a positive spin on negative thoughts can help you work through stressful situations. If you need help with this process, try cognitive behavioral therapy.
Take a break. If you feel overwhelmed, take some time to clear your mind. A few slow stretches or a brisk walk may renew your energy for the task at hand. Or take a mental vacation by imagining yourself in a calm, relaxing place.
Laugh. Humor is a great way to relieve stress. Laughter releases endorphins, natural substances that help you feel good and maintain a positive attitude. Try watching funny movies or reading a funny book.
Change the pace. Break away from your routine and try something new. A vacation or weekend getaway may help you develop a new outlook.
Change your habits. If you smoke, quit. Cut down on caffeine and, if you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women and up to two drinks a day for men.

Recognize when it's more than stress

Most headaches are nothing to worry about. But if headaches get in the way of your daily activities, work or personal life, ask your healthcare professional for help. Something other than stress may be causing your headaches.

Seek emergency care if your headache:

Is sudden and severe.
Occurs with fever, stiff neck, rash, confusion, seizure, double vision, weakness, numbness or trouble speaking.
Follows a head injury, fall or bump to the head.
Gets worse despite rest and taking pain medication you can buy without a prescription.

These symptoms may mean you have a medical condition that needs treatment right away.