How to get rid of a tension headache?

If this is your long time struggle, this article is for you. Keep reading…

Headaches generally come in two varieties:

First one is:

  • Headaches caused by muscle contraction and vascular problems, such as inflammation.

and the second one:

  • Headaches caused by a medical condition, such as sinus infection, flu, tension or stress, poor digestion, allergic reactions, or dental pain.

What Is a Tension Headache?

Tension headaches are a common occurrence as countless people suffer daily with them.

A tension headache is often described as a tight band of pressure around the head.

That can result in the loss of appetite, tenderness of the scalp, neck, or shoulders, and dull head pain.

These headaches, often the results of stress, can affect quality of life and can quickly become a nuisance.

But people are suffering from a variety of headaches.

So, the crucial step is to distinguish your headache.

How to Know If You Have a Tension Headache

Initially you want to differentiate your tension headache from migraines.

Symptoms typically associated with a migraine are:

  • Severe pain only one side of the head
  • Nausea
  • Vomiting
  • Pain around one eye.
  • Temporary vision lost
  • Sensitivity to light.

But a tension headache associated with:

  • Steady, mild to moderate pain
  • Distracting, dull tightness
  • Both sides of head
  • Tenderness of the scalp, neck, or shoulders
  • Pressure around the forehead


Then, how can you beat that?

How to Get Rid Of a Tension Headache Quickly.

If you suffer from a tension headache, Listed below are the best ways to get rid of a tension headache fast.

Getting Rid of the Stress:

Stress is often overlooked as a cause of headaches. Stress can be physical, emotional or spiritual. While it’s common to think of stress as an emotional issue.

Physical stress often goes undiagnosed. And may manifest itself in a part of the body that not directly experiencing physical stress.

Because stress is often the main source of tension headaches, getting rid of these headaches begins by reducing or eliminating stress in your life.

Focus on reducing stress from the areas of your life that seem more hectic.

Find a stress-reduction technique – that suits you well.  Yoga, meditation, intentional breathing, exercise, and/or therapy are better stress reduction tools.

When it comes to stress-induced tension headaches, only reducing your stress is NOT enough.

Get rid of your stressors will be a long term relief.

Some of the most common stress causes are:

  • Perfectionist behavior
  • Hurried or frantic lifestyle
  • Unstable finances
  • Work-related stress or job security worries
  • Over-commitment
  • Poor organization
  • Seeking happiness from external factors beyond your control

Pay a special attention to control these stress-causes.

But in case you are not able to control your stressors, following tricks may help you to become a stress-free person.

  • Set goals that are attainable and realistic, rather than aiming for perfection. Reward yourself for achieving small goals and then set the bar one notch higher.
  • Learn to say no. Give yourself permission to carry a reasonable load. Expecting yourself to meet everyone else’s expectations only leads to feeling run-down.
  • Ask for help. Whether it’s getting finances in order or tending to household chores, getting an assist from somebody with empty hands. And maybe even better qualifications – will take a big project off your plate. Plus, the reduced clutter (tangible or psychological) will help reduce a source of stress.

Get rid of the stress! Your health depends on it

Take a Hot Shower: 

A hot shower can bring about the relaxation that your body needs to help overcome the headache.

During times when the headache just won’t subside, spend some times in a long, hot shower allowing the warm water to run over your head, neck, and shoulders.

Sit Up Straight:

Believe it or not, your posture can directly affect your tension headache.

To relieve pressure on the neck and shoulders, sit up straight.

Focus on sitting up straight in the car or at work if you sit in a desk chair the majority of the day.


Most people think exercise triggers headaches.

But, in fact, only a few people get the “exertional headaches” – that induced by the exercise.

If you have a stress-induced tension headache, exercise may help you get relieved.


Get out and exercise at least 30 minutes a day to help with your stress levels and also help reduce your chances of getting a headache.

Get a Massage:

A massage is a relaxation technique that will help you get rid of a tension headache.

Have the masseuse focus on the areas around your head, neck, and shoulders for the best results.

Take the time to relax and enjoy the massage.

Focus on Breathing:

Taking long, slow breaths during the times when the headache seems to be at its worse can be very helpful.

During an episode of a headache, close your right nostril with a finger, and try to breathe through your left nostril for 5 minutes.

This breathing trick helped many people to stop their tension headaches.


A new age technique for getting rid of a tension headache is using acupuncture.

During this process, the acupuncturist will insert some fine needles on certain points of your body. These needles help to increase the blood flow in the tissues.

Talk to your doctor to see if there may be benefits for you.

Yoga and Meditation:

Yoga poses increase the blood flow throughout your body. This is an ancient technique which boots your holistic healthy living.

Standing forward fold, Cat stretches, child’s pose, and legs up the wall are some of the best yoga poses – that work better to stop your tension headaches.

The relaxing movements of yoga and a focus on breathing in mediation may help relieve your symptoms.


For some people, a soft, relaxing smell helps with the tension headaches. However, this may not work for everyone.

In fact, in some cases, people have reported that the headache actually becomes worse when attempting to use aromatherapy.


Just like exercise, sex can help relieve some of the stress that is associated with tension headaches.

Sex induces your central nervous system to release the natural pain killer, endorphins.

Try to Take a Nap:

Sleeping off the tension headache is another solution that is helpful for many people.  If you just can’t seem to kick the headache, take a quick nap.

Lie on the Floor and Try Relaxation Techniques:

Lying flat on the floor and deliberately relaxing muscles in the body can help relieve tension headaches.

Go for a Walk:

A long, leisurely walk can help you get fresh air, the daily exercise you need, and also reduce your stress level. These three things combines will help you get rid of a tension headache.

Limit Caffeine Intake:

Caffeine can make tension headaches worse. This is especially true if your body is not familiar with it.  To get rid of a tension headache, limit your caffeine intake.

Always try to eat the best foods for your health and sleep well. Because these affect your physical health.

Instead of suffering from a tension headache, use these tips listed above to help you get rid of them.

Preventative measures such as a healthy lifestyle of eating right and exercising daily can also help.

It’s important to note that: If headaches persist despite therapy, further assessment with proper diagnostic tests might be necessary. While stress and tension are common causes of headaches, they’re not the only causes.

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