Headaches can be difficult to control and require multiple disciplines to treat effectively. Not to mention that uncovering the root cause of a headache is more important than just treating the symptoms of a headache. There is also the stress factor, which sometimes seems unavoidable. Stress can lead to not only mental health and emotional symptoms, but also physical symptoms, including chronic pain and headaches. These symptoms of stress are the body’s way of telling us that something needs to change. Yes, stress is needed to trigger physical and mental changes, so how can we manage stress while reducing physical symptoms, especially headaches? While everyone’s situation is different, I tried the following techniques to manage stress and noticed a significant improvement in my headaches.
increase water intake
Drinking water is an underused and important part of overall health, including stress management. In order for the body to work at optimal levels, it is recommended to consume half of your body weight in ounces of water per day. This is thought to help heal the body from the inside out. Also, stopping every hour to drink water can help you slow down and consider your breath. Drinking five sips of water and taking deep breaths can help reset the nervous system to reduce stress, which can reduce headaches.
exercise and physical therapy
We all know exercise is important, but exercise doesn’t have to be going to the gym for a run or lifting weights. Taking 20 minutes a day to move your body the way you like, or some form of exercise, can help release endorphins and improve body function. Headaches can also be the cause of increased stress levels. Contacting a physical therapist to determine the underlying cause of your headache is another great resource.
meditation and yoga
Meditation is challenging. When I first started meditating, I thought, “I can’t just not think about anything.” But that’s not what meditation is about, it’s about focusing your attention on something specific and noticing when you leave and come back. It focuses heavily on breath and body awareness. Doing a body scan and actively relaxing every muscle in your body can help reduce overall muscle tension, which can help reduce headaches. Mindful breathing can help reduce the stress-induced “fight or flight” response.
go out
As humans, we often don’t get enough vitamin D every day. Get outside and let your bare feet feel the ground. This can help improve physical performance by boosting vitamin D levels, but it can also help slow down on purpose.
stick to routine
During times of stress, following a routine is crucial. Routine can help people feel accomplished and fulfilled. Routine and schedule management can help reduce stress by helping you have more time to rest and relax. Maintaining a sleep routine is essential for relieving stress and headaches. Relaxing and reducing screen time before bed, as well as going to bed and waking up at the same time each day are great for stress management and reducing headaches. When we sleep, our bodies repair themselves, and if we don’t sleep, they don’t have the time. While humans are highly adaptable to their environment, in times of stress, relying on routine and practicing healthy habits can make the added stress of each day more bearable.
Are you stressed and have frequent headaches? Contact your nearest Athletico for a free evaluation. Our team will address your concerns and discuss specific goals to determine the best course of action. Free assessments are available in-clinic or virtually through our telehealth platform.
*Beneficiaries of programs such as Medicare, Medicaid, Tricare, VHA, and other federally funded programs are not eligible for free evaluations per federal guidelines.
The Athletico Blog is an educational resource written by Athletico staff. Sports bloggers are licensed professionals who abide by the code of ethics set by their respective professional associations. The content published in blog posts represent the opinions of the individual authors based on their expertise and experience. The content on this blog is provided for informational purposes only and does not constitute medical advice nor should it be relied upon in making personal health decisions.
refer to:
1. Northwestern Medicine. (nd). A regular life is good for health. Northwestern Medicine. Retrieved May 2, 2023 from https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine
2. Silberstein, SD (2002). Tricyclic antidepressants, stress management therapy, and their combination in the treatment of chronic tension-type headache. Current Neurology and Neuroscience Reports, 2(2), 105–107. https://doi.org/10.1007/s11910-002-0017-2
About the author:
Paige Gibbens is a Physiotherapist specializing in Lower Extremity and is Certified in Dry Needling and Graston. She is also the coordinator of the Athletico Endurance Program in Missouri and Southern Illinois.
