08/03/2025
Here are some self-care tips for both headaches and migraines, divided into general practices and specific strategies:
Self-Care for Headaches:
Daily Habits-
Stay hydrated: Dehydration is a common trigger.
Get enough sleep: Aim for 7–9 hours per night.
Manage stress: Try relaxation techniques (breathing exercises, meditation, or gentle yoga).
Limit screen time: Take breaks to reduce eye strain.
Watch posture: Especially if sitting for long periods—poor posture can trigger tension headaches.
Eat regularly: Avoid skipping meals.
At the Onset of a Headache-
Use a cold or warm compress: Cold for sharp pain, warm for tension headaches.
Massage your temples, neck, or shoulders: This can relieve muscle tension.
Rest in a quiet, dim space: Especially helpful if light or sound makes the pain worse.
Over-the-counter pain relievers: Ibuprofen, acetaminophen, or aspirin—use only as directed.
Self-Care for Migraines:
Prevention-
Keep a migraine diary: Track food, sleep, stress, and menstrual cycles to find patterns.
Avoid known triggers: Common ones include alcohol, caffeine, aged cheese, MSG, and artificial sweeteners.
Stay on a consistent routine: Eat, sleep, and exercise on a regular schedule.
Use relaxation techniques: Deep breathing, progressive muscle relaxation, or guided imagery.
Caffeine control: Small amounts may help, but withdrawal or excess can trigger attacks.
At the First Sign of a Migraine-
Act early: Take prescribed or OTC migraine medication as soon as symptoms start.
Find a dark, quiet room: Lie down and rest.
Apply cold packs to your forehead or neck: This can reduce inflammation and pain.
Use essential oils (optional): Peppermint or lavender oil can have calming effects for some people.
When to See a Doctor:
Headaches or migraines are new, worsening, or frequent
Medication isn't helping or you're taking it more than twice a week
You experience vision changes, slurred speech, or numbness
Next week we will dive into how massage can help you if you are experiencing headaches or migraines.
