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Chronic daily headaches can interfere with your job, your relationships and your quality of life. But you can cope with the challenges.

* Take control. Commit yourself to living a full, satisfying life. Work with your doctor to develop a treatment plan that works for you. Take good care of yourself. Do things that lift your spirits. Set aside time for your loved ones — and yourself — every day.
* Seek understanding. Don’t expect friends and loved ones to instinctively know what’s best for you. Ask for what you need, whether it’s time alone or less attention focused on your headaches.
* Check out support groups. When your head is throbbing, companionship may be the last thing on your mind — but perhaps it’s just what you need. A support group can put you face to face with people who share your physical symptoms and emotional responses. You may learn useful coping strategies — or help others by sharing some of your own.
* Consider counseling. A counselor or therapist can help you manage stress and maintain your emotional balance. Through therapy, you can learn to change behavior that’s not good for you and reinforce behavior that’s helping you manage your headaches.

Complementary and alternative therapies

For many people, complementary or alternative therapies offer welcome relief from headache pain. It’s important to be cautious, however. Not all complementary or alternative therapies have been studied as headache treatments, and others need further research.

* Acupuncture. This ancient technique uses hair-thin needles to promote the release of natural painkillers and other chemicals in the central nervous system. There is some evidence that it can help control headaches and other conditions that cause chronic pain.
* Biofeedback. With this relaxation technique, you can learn to control headaches by producing changes in bodily responses such as muscle tension, heart rate and skin temperature.
* Meditation. During meditation, you focus on a simple activity, such as breathing or repeating a single word or phrase. The practice creates a deeply restful state in which your breathing slows and your muscles relax — which can help you manage pain and reduce the stress that can trigger or worsen a headache.
* Massage. Massage can reduce stress, relieve tension and promote relaxation. Although its value as a headache treatment hasn’t been determined, massage may be particularly helpful if you have tight, tender muscles in the back of your head, neck and shoulders.
* Herbs, vitamins and minerals. Some dietary supplements — including magnesium, feverfew and butterbur — seem to help prevent or relieve some types of headaches, but there’s only modest scientific support for these claims. If you’re considering using supplements to treat headaches, check with your doctor. Some supplements may interfere with the effectiveness of prescription or over-the-counter drugs or have other harmful effects.
* Chiropractic care. Spinal manipulation can effectively treat some types of pain, but studies don’t support claims that chiropractic care relieves headaches. Chiropractic manipulation of the neck has been associated with injury to the blood vessels supplying the brain. Rarely, this may cause a stroke.

If you’d like to try a complementary or alternative therapy, discuss the risks and benefits with your doctor.

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A headache in the face, cheeks, forehead, or around the eyes that comes on during a “cold,” or when the nose is congested and runny or filled with mucus, is probably a “sinus headache”: one caused by sinus infection. Another kind of sinus headache is the one that occurs in the sinus areas during descent (landing) in an airplane, especially if you have a cold or active allergy (this is called a vacuum headache).

Unfortunately there are many other causes of headaches that can be confused with sinusitis. For example, migraine and other forms of vascular or “tension” headaches also give pain in the forehead and around the eyes, and they may even cause a slight stuffy-runny nose. But they are more likely to come and go away in a day or so without a physician’s treatment, whereas sinusitis usually gives a headache that lasts for days or weeks until it is treated with antibiotics. Furthermore, intermittent headaches that cause nausea and vomiting are more typical of a migraine-type headache than sinusitis. Severe, frequent, or prolonged headaches deserve a visit to a physician for diagnosis and treatment.

What will a doctor do for my sinuses?

Your physician will ask you questions about your breathing, the nature of your nasal mucus, and the circumstances (time of day or seasons) that give you symptoms. Be prepared to explain your headaches: When and how often they occur, how long they last, and if they are associated with nausea, vomiting, vision changes, or nasal congestion. An otolaryngologist-head and neck surgeon is the kind of physician who will especially examine your ears, nose, mouth, teeth, and throat with particular attention to the appearance of your nasal membranes and secretions. He/she will check for deformities of your nose that impair breathing and for tenderness over your sinuses. X-rays of your sinuses might be needed.

Treatment will depend on the diagnosis that your physician establishes, Infections may require either antibiotics or surgery or sometimes both. Acute sinusitis most likely will improve on medication, but chronic sinusitis more often requires surgery. If your symptoms are due to allergy, migraine, or some other disease that mimics sinusitis, your doctor will have alternative treatment plans.

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What are negative cluster ions?

An ion is an atom that is charged (either positively or negatively). When they are combined into two or more atoms or molecules and get negatively charged, they become negative cluster ions.

Besides the 78% nitrogen, 21% oxygen and 1% other gases like carbon dioxide, noble gases and water vapour, air contains allergens like dust, mold spores and pollen; micro-organisms like bacteria, virus and dust mites; smoke particles from cigarettes and stoves; and even fumes from paints, pesticides and cleaning solvents.

What you can’t see can’t harm you… or can it?

Most of us spend as much as 90% of our time indoors, but the air we breathe inside our homes/offices can be 5 to 100 times more polluted than the air outside! The US Environmental Protection Agency (EPA) identifies sources of indoor air pollution as second-hand cigarette smoke, building materials, pressed wood products, home cleaning products, pesticides, adhesives, personal care products and others.

Without proper ventilation to outside air, you and your family may be at risk for the development of short term as well as long term health effects. Some short term effects are

* headaches,
* dizziness,
* shortness of breath,
* irritation of the eyes, nose, and throat.

Most of the time these symptoms are easily treated by removing yourself from the source of pollution.

Long term effects may show up years after the exposure or after several periods of exposure.

* Heart disease,
* cancer and
* some respiratory diseases

This are a few of the possible health risks from exposure to indoor air pollution.

Ever wondered why you feel so much more refreshed out at the waterfalls, gushing rivers, in the mountains and meadows?

Airborne negative ions are highest near waterfalls, in the mountains and in the countryside. The negative ion count is usually low in urban areas where particulate matter pollution suspend in the air. Low indoor negative air ionization levels are extremely common because of positively ionized computer screens, TVs, appliances and electronics.

When air becomes ion-depleted or becomes more positively charged, health effects are noticeable. Positive ions worsen asthma symptoms, and negative ions are a key constituent of clean, healthy air.
So how can you restore the quality of air in your home/workplace?

Usually the most effective way is to eliminate individual sources of pollution or to reduce their emissions. In many cases, directly addressing the source of the pollution is also a more cost-efficient approach to improving indoor air quality.

Improving indoor ventilation is another way to lowering concentrations of indoor air pollutants in an enclosed environment. Opening windows, doors and operating fans will increase the outdoor ventilation rate.

One other approach would be the use of a Negative Cluster Ion Generator. With so many types of “Air Purifiers” and Ion Generators in the market, choosing a good generator can prove to be a daunting task for the less informed consumer. Here are some initial questions and issues to be addressed.

1. Is it a mere electrical appliance or a medical instrument used in clinics and hospitals?
2. Does the manufacturer embark on extensive research on negative cluster ions and its effects?
3. Is it producing negative cluster ions or electron ions?
4. Verify that the amount of negative cluster ions generated is more than that claimed in the device specifications.

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Do you take aspirin or acetaminophen for all your headaches? For some types of headaches, that’s not the best approach. Here’s why.

Your head hurts. Again. The first step in developing a plan to combat your recurring headaches is to determine what type of headaches you have. Sometimes headaches are a symptom of another disease or condition. In other cases, no clear cause can be found. To better understand your headaches, take a closer look at your signs and symptoms.

Are the headaches dull and achy?

Tension headaches — the most common variety of headache — often feel like a tight band around your head. Sometimes triggered by neck strain or eyestrain, tension headaches can last from 30 minutes to an entire week.

Nearly 90 percent of women and about 70 percent of men experience tension headaches at some point. Most tension headaches are easily treated with over-the-counter medications, including aspirin, ibuprofen (Advil, Motrin, others) and acetaminophen (Tylenol, others).

Are the headaches throbbing and severe?

Migraines often are accompanied by nausea, vomiting, or sensitivity to light or sound. In six out of 10 cases, migraines affect only one side of your head. The pain may worsen with routine activity. A migraine typically lasts from four to 72 hours.

Migraines are more common in women. Prescription medications are often needed to treat migraines. When a migraine strikes, rest in a quiet, dark room if possible. Hot or cold compresses to your head or neck can be soothing. Massage and small amounts of caffeine may help, too.

Do the headaches recur for weeks at a time?

Cluster headaches, as the name implies, are repetitive — occurring off and on for weeks at a time. The pain typically begins quickly without warning and reaches maximum intensity within minutes. These headaches always affect just one side of your head, and they often are accompanied by a teary eye and stuffed nose.

During a cluster period, which can last for several months, you may experience one or more cluster headaches a day. A typical cluster headache lasts from 15 minutes to three hours. Most people feel restless during a cluster headache, preferring to pace or rock rather than lie quietly in a dark room.

Cluster headaches are rare, affecting less than 1 percent of adults. Because the pain of a cluster headache strikes suddenly and may subside quickly, over-the-counter pain relievers aren’t effective. Preventive medications are typically prescribed instead. During a cluster headache, injecting medication or inhaling 100 percent oxygen through a mask may help.

Do you have headaches nearly every day?

Headaches that occur more than 15 days a month are considered chronic daily headaches. You may feel steady pain on one or both sides of your head. Sometimes the pain is described as a dull ache or a tight band of pressure around the head. The signs, symptoms and time frame vary depending on the specific type of chronic daily headache.

Chronic daily headaches affect up to 5 percent of adults. Treatment for any underlying diseases or conditions often stops chronic daily headaches. When no underlying diseases or conditions are present, treatment focuses on preventive medication.

Do you take pain medication more than two or three days a week?

If you’ve been taking pain medication often, the headaches may be caused by medication overuse. These are known as rebound headaches. The pain may be dull, achy, throbbing or pounding. A rebound headache may awaken you early in the morning and continue throughout the day. The pain may be most severe at first, when the medication begins to wear off.

Anyone who has migraines, tension-type headaches or other chronic headaches is at risk of developing rebound headaches from the overuse of pain relievers. The only way to stop rebound headaches is to reduce or stop taking the medication that’s causing the headaches.

Do the headaches follow a specific activity?

Sometimes exercise, sex, bouts of coughing or other activities trigger headaches. An exercise-induced headache may last from five minutes to 48 hours. Most sex headaches last a few minutes, but others may linger for a few hours. Primary cough headaches typically last a few seconds to a few minutes.

These types of headaches are unusual. They’re usually short-lived, making treatment unnecessary. When acute treatment is needed, nonsteroidal anti-inflammatory drugs — such as aspirin and ibuprofen — may be effective. Your doctor may recommend various tests to help detect any underlying conditions.

Recognize emergency symptoms

Sometimes a headache signals a serious underlying condition. Seek emergency evaluation if any of the features below are present.

* Sudden onset of severe headache
* Fever, stiff neck, rash, confusion, seizure, double vision, weakness, numbness or difficulty speaking
* Onset after a head injury, fall or bump
* Pain worsens despite rest and over-the-counter pain medication

Take control

Most headaches are nothing to worry about. But if headaches are disrupting your daily activities, work or personal life, it’s time to take action. Headaches can’t always be prevented, but your doctor can help you manage the signs and symptoms.

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How to get rid of Headache

Try putting a cold compress on your forehead or behind the neck. Many headaches are caused by tense neck muscles. Conversely, use a moist hot pack to loosen up tense muscles - see which works best for you.

Massage the ears and ear lobes as well as the neck. If you can, find two tennis balls or racquet balls and put them in a sock. Lay on a flat surface and place the two balls just below the base of your skull on the occiput and relax. You may feel sinus pressure or minimal discomfort at first but it will go away. Lay in this position with the still point on the occiput for as long as needed. This is especially helpful for sinus headaches.

‘Tension headaches’ are ones that create pain in the neck and shoulders. Massages are great ways to get rid of such headaches. Make sure the massage hits key areas like the neck and arms. Massages on the scalp also help to release tension.

Peppermint is excellent against migraines, Chamomile is wonderful for stress or tension, and between the two of them, they taste lovely and will help with just about any headache. Keep in mind however that this is a very gentle remedy and may not help with severe headaches, though they would probably make a wonderful addition to, say, Willow Bark tea.

Take clove, cinnamon and almond in equal quantities (around 1 teaspoon each) and grind together with a little water to make a paste. Apply paste on the forehead. A paste made of sandalwood powder can also be applied on the forehead.

The seeds of Bishop’s Weed (Ajwain) are useful in the treatment of headache and stress. They can be either smoked or sniffed frequently.

An easy remedy for headache pain is simply to go to sleep. Many people are able to sleep off their headaches. Make sure you are not sleeping in an awkward position and do not be tempted to oversleep. Oversleeping is more likely to induce headaches, not to relieve them.

Breathing exercises are a known cure for headaches. Taking very deep breaths and then exhaling slowly may help. The correct breathing exercises will have your stomach moving more than your chest.

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Last week, I was suffering from a ragin’ headache. Not only was it painful. It was like the Energizer bunny…it kept going and going and going.

I asked you, my marvelous readers, if you had any advice to cure the 3 day headache and you really came through! With so many tips, I recovered from my headache and went on to feeling energetic and breathing clear. Since it is springtime, breathing clear is a tough one. But you did it and I thank you.

Since there were twenty tips, I couldn’t do them all - I picked a couple and tried them.

So here are the Top 20 DIY Headache Cures That Bring Quick Relief:

1. You might want to have your eyes checked (if you haven’t done so already). I had a new pair of prescription contact lenses made for me about 4 years ago. But they always gave me problems. I stopped wearing them and I noticed that when I was working (and staring at a computer screen) I got headaches. But the headaches would last and last. I thought there was something else wrong with me. Long story short (too late), I had PRK laser correction surgery done and I’ve been headache free since. I’m fortunate not to have allergies so I don’t have to deal with that possibility.

2. Peppermint oil applied under your nose. (Be careful with application and wash hands!!) Rice packs heated in the microwave for four minutes applied over eyes / back of neck. Also take a hot shower with Peppermint Soap (the liquid version) Oh it makes you tingle.

3. During allergy season I would suggest you use a sinus rinse like Neilmed. Once I started using it regularly, it cut down on my headaches.

4. Tiger balm on your temples, rub tendons in back of neck to release tension.

5. Snort this twice a day:
* Sinus Rinse
* 16 oz. H2O
* 1 tablespoon kosher salt
* 1/2 teaspoon baking soda
* Mix.
Pour some into palm of hand and snort.

6. Brush teeth with flossing and mouthwash. Something about swishing, gargling, changing teeth positions, spitting, etc., makes it so you can clear your head a little.

7. Gargle with salt water periodically to clear head/get rid of drip.

8. Take a bath in fairly warm water. Submerge your head so your ears are covered. Even allow them to fill with water to put pressure on the inside of your head and help it drain. Then — KEY — sit up in the tub so that your wet hair gets cold. This is supposed to help shrink the nasal/sinus membranes and gives some relief. I imagine using a cold wet towel on the head might also help, but I think the bath steam helps and that’s why this is good.

9. Eat hot stuff like chili peppers, salsa. Again, this helps drainage. Even a little bit of heat helps break things up.

10. Cold compress over eyes to help the eyes stop swelling and bring some comfort.

11. Lie down and let head drain. Try with and without a pillow, side to side, head nose pointed up toward wall, and head pointed down toward feet, and rolling from one side to another.

12. Sleep, lots of fluids, and perhaps a walk. (I know this sounds lame,) but it helps the lack of blood flow, which is the initial cause of most headaches.

13. My daughter has used peppermint and lavender essential oils in a rollerball applicator. You apply a small amount to your temples and she said that she felt relief almost immediately. She recommended it to a friend of mine who gets migraines quite often, and she said that, although her headache didn’t go away immediately, it only lasted about 1/10 as long as usual.

14. I suffered from a headache for several days earlier in the year. I went to a regular chiropractor appointment for my back and she adjusted my jaw and the headache went instantly. Apparently my jaw was slightly misaligned (apparently due to stress causing me to tense my teeth) and this was leading in uneven pressure in my head when I moved my jaw. If the other suggestions don’t work I would recommend going to have a check up a chiropractor.

15. I usually find headaches are due to dehydration, stress or tiredness. So upping my fluid intake, getting plenty of sleep or having some time-out (maybe a walk in the fresh air) will usually sort it out. But if my sinuses are at all involved, steam inhalation helps (put your head over a basin filled with hot water and cover your head with a towel for 10-15 minutes. You can add aromatherapy oil or some herbs or a spoonful of vicks if you like. A little lavender oil on your temples, the bridge and sides of your nose and across your forehead will help to relieve sinusitis and stress headaches.

16. If your headaches are allergy related, I have started using a neti pot on a regular basis and found it to be very helpful for relieving sinus congestion. The result is similar to the nasal rinse suggested above, but I’ve done both and much prefer the neti pot. I mix a little sea salt with warm water in the pot and rinse out my sinuses during my morning shower.

17. My worst headaches from barometric pressure. When I feel one coming on, I’ll typically check the weather to see if a front is moving in. If it appears the weather is causing it, I’ll take an Excedrin migraine early on. I hate taking pills, so acting early really does the trick in my case. I’ve wanted to purchase a barometer for some time now so that I can get used to seeing the measurement every day. This way I’d intuitively know what my “feel good” vs. “feel bad” ranges are. Was there some poor weather in your area while you were in pain? If so, a barometer may be a wise investment so you can start using your peppermint oil early on. =)

18. (1) Chlorpheniramine Maleate 4 mg tablet (Walgreens Wal-finate Allergy 4 Hour Tablets) (2) Ibuprofen 200mg each, esgic plus an ice pack. Usually he find that it starts to go away in 20 minutes, but he gets a little sleepy. Try it next time. I also use this for tension headaches.

19. I found that when I reduced my wheat and milk intake my headaches disappeared.

20. Make sure you are hydrated. You can get migraines triggered from dehydration.

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101 Headache Prevention Tips:

* Understand that headaches are largely PREVENTABLE.
* Discover a super vegetable that can possibly save you from headache pain.
* Understand how to use meditation to “de-stress” yourself.
* Understand the effect of alcohol on your headaches.
* Understand how to protect yourself from headaches while spending time in the sun.
* Discover how certain colors can actually cause you headaches.
* Discover the three types of headache pain.
* Understand why rain, especially the first rain of the season, can cause you a lot of headache pain.
* Learn exactly what migraines are and why they hurt.
* Learn 4 critical criteria for choosing your next pair of sunglasses.
* Understand what reading in a car is doing to cause you pain.
* Realize that your computer screen could be giving you headaches and what to do about it.
* Learn how to create your own soothing face pack to release tension.
* Learn 7 tips for dealing with hangover headaches.
* Find out what air-pollutants to stay away from.  They may already be causing your headaches.
* Understand what proper ventilation can to do help your headaches.
* Discover how your pillow may be causing you undue pain.
* Understand that your posture may be causing you headaches and how to change that.
* Learn 4 key factors to consider while watching television in order to reduce headaches.
* Learn which breathing exercise can help to reduce your headaches.
* Discover what the effects of hair gel may be having on your headache pain.
* Find out if you should stay away from aerosol.
* Learn to avoid shaking your head - and what it means if you experience pain when doing so.
* Learn the truth about hair dryers and why you should be cautious with them if you have frequent headaches.
* Learn to cool your head correctly - the wrong way can cause you more pain!
* Realize that your computer is giving off radiation and how this can affect you.
* Learn the best way to relax your eyes. Hint: Your eyes should not be closed.
* Learn the proper way to massage your eyes and relieve tension.
* Learn three simple techniques that can help you relax and ease your tension.
* Learn the 2 different types of migraine headaches and how they can effect you.
* Understand the importance of sleep on your headache pain.
* Understand what massages and “touch therapy” can do for your headache pain.
* Learn the 13 easy steps to a powerful exercise that will help relieve tension in your neck and head.
* Discover why hot water is not the best for your head and what you should do about it.
* Understand how organic foods can help you steer clear of unwanted pesticides and hormones.
* Realize that there is such a thing as sound pollution and how this may be affecting you in a negative way.
* Learn 2 simple and effective ways for clearing your sinuses and relieving your pain.
* Discover which ingredients in food and beverages can cause you headache pain.
* Learn which styles of dress may be causing you headache pain.
* Understand the affect that cigarettes and coffee may be having on your headache pain.
* Learn 5 essential factors that need adjusting while reading to avoid headaches.
* Understand the relationship between water and your headache pain.
* Understand that unknown allergies may be causing you headache pain.
* Girls - understand that the way you do your hair may be causing you unnecessary headache pain.
* Learn a great way to exercise your eyes and relieve tension.
* Learn an effective way to “rinse” your sinus pain away.
* Understand that some headache pain is actually heredity.
* Realize the effects of jetlag on your headaches.
* Discover another great tension reliever for your eyes that will leave you feeling very refreshed and headache free.
* Discover tension headaches - any why they are so common yet preventable.
* Learn to use Accupressure to treat and rid yourself of sinus pain. My simple 17 step plan will show you how.
* Learn 4 of the most common triggers for migraine headaches and how to avoid them.
* Understand the effects of exercise and how you can use it to stop your headache pain.
* Discover that the position you read in may be causing you headache pain.
* Realize that too much sleep may be the cause of your headaches.
* Understand why pills may not be helping you at all -and when you should stay away from them.
* Discover that much of your headache pain may be due to your failing eyesight and what you should do about it.
* Understand sinus pain, it’s causes, and the headaches it can cause.
* Learn how to use your time in the shower to relax tension with a simple exercise.

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Stress is a reality for most of us from time to time, and it has even been suggested that a little is in fact normal, and can improve our performance.

However, when it becomes something more permanent, instead of protecting us, it can eventually make us more vulnerable to health problems, including headaches, high blood pressure, and even heart disease.

Here are 15 simple yet effective ways to deal with stress, before it escalates out of control:

#1 Breathe deeply

Merely focusing on your breathing may seem a little too easy, but it really does work. Deep breathing helps to ease tension, causing you to feel more relaxed almost instantly.

Try closing your eyes and inhale slowly through your nose, hold the breath for a few seconds, then exhale slowly. Visualizing a relaxing scene, such as watching a beautiful sunset, or walking on the beach, can also add to the feeling of calm.

#2 Count to 10

Reacting negatively to situations which stress you will only serve to make you feel worse. Instead, take a few moments to step back and count to 10, gather your thoughts, take a few deep breaths, and then carry on.

#3 Mini massage

With the thumb of one hand, massage the palm of the other hand by making small circles, working every area of the palm and fingers also. Switch and do the other hand. This is surprisingly very relaxing!

#4 Stretch

Stretching can be a very simple and effective way of de-stressing.

* Move your head from one side to the other, and also up and down.
* Shrug your shoulders up toward your ears, and then relax.
* Bring your arms high above your head and reach alternately toward the sky, then drop your arms and reach toward the floor.
* Try the “child pose.” Kneel down on the floor, sit back on your heels, then lean your body forward, putting your forehead on the floor with your arms alongside your legs, palms up. Hold there for a few moments, concentrating on your breathing.

#5 Pressure points

Putting pressure on specific points on the body can help ease away the stress:

* Scalp soother - place your thumbs behind your ears while spreading your fingers on top of your head. Move your scalp back and forth slightly by making circles with your fingertips for 15-20 seconds.
* Easy on the eyes - close your eyes and place your ring fingers directly under your eyebrows, near the bridge of your nose. Slowly increase the pressure for 5-10 seconds, then gently release. Repeat 2-3 times.
* Sinus pressure relief - place your fingertips at the bridge of your nose. Slowly slide your fingers down your nose and across the top of your cheekbones to the outside of your eyes.
* Shoulder tension relief - reach one arm across the front of your body to your opposite shoulder. Using a circular motion, press firmly on the muscle above your shoulder blade. Repeat on the other side.
* Neck tension relief - on the back of the neck slightly below the base of the skull, about half an inch to the left or right of the spine.

#6 Write it down

If you tend to worry continually, restrict yourself to a half hour each day when you allow yourself to think about worrying matters. During this time you can write down your concerns, and evaluate them.

However, throughout the rest of the day say to yourself, “I’ll think about that later.” This will help reduce the amount of time you spend each day worrying unnecessarily.

#7 Just say “NO!”

Are work commitments getting too much for you? If they are, remember there’s no shame in saying no to your boss, friends or family. You don’t have to, nor can you, please everyone - so don’t try!

#8 Get enough sleep

Lack of sleep is a big contributor to how we feel, and react, and it can also have detrimental effects of our overall health. While most of us experience a few sleepless nights from time to time, chronic sleep loss can be a major problem, contributing to a number of health problems, such as heart disease, stroke, obesity, diabetes, and depression.

* Try to create a regular schedule by going to bed and getting up at the same time every day, including weekends.
* Get optimum sleep every night – an average of 8 hours is recommended.
* Aim for sleep in one continuous block, if possible. This way your body receives better mental recovery, as it is allowed to reach a deeper sleep cycle.

#9 Smile…even if you don’t mean it!

Smiling instantly gives you a lift, making you feel more relaxed and happy, and helping to relieve some of the stressful tension.

So, if you want to reduce stress, anxiety, and muscular tension, just smile. But, remember a smirk doesn’t count, you need use your mouth, cheeks and eyes for the full effect!

#10 Laugh at yourself, or others!

It has been said that a hearty laugh is like internal body exercise. It also helps to improve our quality of life by reducing stress, elevating our mood, connecting us with others, and generally making us feel better.

So, bring laughter into your life whenever possible. Make it your aim to see the funny side to life, rather than getting stressed about things that come your way!

#11 Enjoy your surroundings

When you feel stress levels rising, focus on something positive. Take time to get up and look out of the window, look for something natural to captive your imagination, for example the green trees, a nearby river, or the blue sky.

Better still, go outside to enjoy the fresh air, some breathing space, and a little time to reflect on your current situation.

#12 Listen to music

Crank up your ipod with whatever makes you feel happy; maybe it’s classical, gospel or even something upbeat. Just make sure you’ve got a good selection to suit every mood and circumstance!

#13 Talk to friends

They say, “A problem shared, is a problem halved,” and there’s much wisdom in that saying!

Sharing our troubles helps us to gain perspective on the situation, and friends have a great way of making us feel cared for. Often our problem may not be as bad as we think, and a friend can point this out to us!

#14 Eat healthy foods

It’s vital to eat well everyday. A healthy diet is a major factor in achieving a healthy mind and body.

* Start each day with a healthy breakfast - think of your body as a car, it doesn’t run well on empty, does it? It’s the same for your body. Choose a high fibre cereal, such as porridge, or wholegrain bread, with fresh fruit, and low fat yoghurt, or milk.
* Regular meals and snacks are extremely important - this will ensure that your body has a steady energy supply, helping to maintain your blood glucose levels, which in turn will help control feelings of stress.
* Choose high fibre carbohydrates at each meal - this will provide the fuel your bodies needs, and also provide a source of B vitamins, which are beneficial for nerve and brain cells.
* Eat plenty of fruits and vegetables - they contain essential antioxidant vitamins, and other nutrients, which help to counter free radical damage, thought to be heightened during times of stress. Choose a range of brightly coloured fruits and vegetables for maximum benefit.

#15 Make time to exercise

Regular exercise is very effective in helping to manage stress by releasing endorphins which elevate our mood, and also giving us an energy boost. If you exercise outside you will have the added benefit of natural surroundings to further trigger your relaxation responses.

Try to find an activity you enjoy such as walking, jogging, swimming, playing tennis, or go all out and try rock climbing, or scuba diving!
Finally

When you feel stressful thoughts coming on, ask yourself, “Are these negative thoughts helping me in any way?” This is a good way of re-focusing your mind on what is really important.

Try making time just for you to relax and unwind on a daily basis. Can you set aside at least 30 minutes, where you do something enjoyable on your own? Perhaps listen to your favourite cd, take a relaxing bath, or read a book. This should be a time when you have no interruptions - think of it as recharging your batteries!

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Tension headaches are often triggered by stress or anxiety, causing pain and muscle tension in the head and neck.

Here are suggestions to help keep tension headaches at bay, courtesy of the U.S. National Library of Medicine:

* Help control stress and anxiety with exercise, meditation, yoga or other stress-relieving methods.
* Get plenty of sleep each night.
* If you have muscle soreness in the upper back, neck or head, gently massage the muscles in these areas.
* Know what causes headaches for you, and try to prevent the condition. For example, if cold temperatures tend to cause your headaches, try to keep warm.
* Try sleeping with a different pillow, or sleeping in a different position.
* Maintain good posture. Exercise the neck and shoulders often, especially when typing, reading or working at a computer.

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Rebecca Kajander teaches kids how to breathe - deep, slow breaths from the tummy that calm their worries and dissolve their pain. The Minneapolis nurse practitioner is among a growing number of health-care providers who are recognizing the effects of stress on children and teaching them ways to manage it.

“At least 25 percent of the issues that bring a kid to the doctor’s office are related to stress,” Kajander says, adding that stress shows up commonly in children as stomachaches, headaches and trouble falling asleep.

Kajander and pediatrician Timothy Culbert recently co-authored a book aimed at children called “Be the Boss of Your Stress.” Both say stress is more prevalent among kids than parents are often aware of, and they believe children’s stress levels are increasing under the pace of modern life, academic pressures, broken families, parents’ long work hours and materialism.

“You know how you get vaccinations for disease in childhood?” says Culbert, who directs the Integrative Medicine Program at Childrens Hospitals, “We think we should give kids what we call ’stress inoculation,’ so they get better at managing stresses that are bound to come along in their lives.”

The idea of a mind-body connection is nothing new. Such disciplines as yoga and meditation have evolved over centuries as ways to calm the spirit and heal the body.

Cardiologist Herbert Benson, who wrote “The Relaxation Response” in 1975, was among the first to explore the use of these techniques in Western medicine. But Kajander and Culbert are pioneers in translating these mind-body practices into a language kids and teens can understand.

PAYING ATTENTION TO TENSION

Tiffany Gorman, 16, started seeing Kajander at Park Nicollet Alexander Center in Minneapolis about headaches, nausea and neck pain last year after she fell off her horse and hit her head.

Neurologists couldn’t find any physical problem, but some days, the pain was so severe she couldn’t get out of bed. Stress seemed to make it worse. After a half-dozen visits with Kajander, Gorman has learned to manage her symptoms.

Kajander hooked the Lake Elmo teen up to a biofeedback monitor so she could see how deep breathing relaxed her muscles, slowed her heart rate and warmed her cold and clammy hands.

Tiffany learned to recognize situations that made her anxious and to “pay attention to tension.” Now, when she feels an argument brewing with her mother or is worried about a test, Tiffany can stop the stress from building.

“Mainly, I just try to breathe,” she says. “Because if I get angry or stressed, I hold my breath.”

She also has learned the power of what Kajander calls positive self-talk.

“I was skeptical about that, but I’ve found it’s really true,” Tiffany says. “My attitude would really affect how my neck felt. If I wake up and have a headache and think, ‘Oh, it’s going to be a bad day,’ it’s different than waking up and thinking, ‘I have a headache and I’m going to have to manage this.’

“I used to lie on the couch, like, dying, and now I can at least do things, which is a really big improvement,” Tiffany says. “(The pain is) not, like, gone or anything, but it’s a lot more manageable.”

Along with the improvements, Tiffany has been able to cut the 50 mg daily dose of a painkiller to 2 mg, and her asthma also has improved.

FLIPPING THE CHANNEL

Self-talk and relaxation techniques can help kids fall asleep more quickly, relieve stomachaches and headaches and reduce performance anxiety, Kajander and Culbert say.

A study in North Minneapolis found a third of the teens who had failed their graduation standards test passed when they took it a second time, after they had learned self-regulation skills.

Other Minneapolis re-searchers in the 1980s found children with migraine head-aches who used self-hypnosis had between a third and a half as many migraines as kids who took a medication to regulate it. One of Kajander’s sayings is “skills not pills.”

Nine-year-old Aria Kramarczuk came to see Kajander because she was having trouble going to sleep. She was a sensitive child to begin with, and then one of the family’s cats fell ill and had to be put down. Her mother had surgery. And her father announced he might change jobs and move the family.

Aria began to fret at bedtime. Her parents would tuck her under her quilt, and she would stare at the red digital numbers on her alarm clock and worry about the health of her other cat. Or about her mother. Or about moving to a new house and school.

“My brain gets on something, and then it’s hard to get off,” Aria says. “It was acting like it took over my body. At one point, I was, like, staying up until 10 o’clock or later.”

Several times a night, she would come downstairs sobbing and exhausted.

“We were at the end of our wits,” recalls her mother, Dana.

They weren’t alone. About a third of sixth- through 12th-graders who responded to the Minnesota Student Survey reported they had trouble falling or staying asleep. Doctors say it can be one of the more common signs of stress.

Aria’s parents tried lying down with her, but when they sneaked out, she would spring awake. They tried having her listen to soothing music or reading a book, but nothing helped.

When she started complaining of stomach pains, they took her to the pediatrician, who ruled out ulcers and other physical causes and referred her to Kajander.

Now, Aria can put her body into a calm state within a couple of minutes.

“You can just see her whole body relaxing,” says her mom. “She feels more in control. She knows she won’t be up all night. She knows what she can do to make herself relax and fall asleep.”

When Aria is ready for bed, she looks at a picture she drew that’s taped to the bedside table. It shows a beach scene, a bit like her grandparents’ cabin on the North Shore, except with a palm tree. She is lying in the picture on a purple towel. Her surviving cat, Ellwood, is in the picture, too.

She takes several deep breaths. She turns off the “word” part of her brain and turns on the “picture” side. Kajander taught her to think of it like flipping the TV channel. She imagines herself in the picture. And then she drifts to sleep listening to the imagined sounds of purring and lapping waves.

“I think she’ll use these skills for the rest of her life,” says her mom.

She says the most important skill she teaches the children is how to breathe from the belly. “If you breathe with your upper chest, your muscles get tight,” she says. “Belly-breathing is where you use the diaphragm to breathe so air can get into the lower lobes of the lungs. You get more air into every cell of your body, and it triggers the relaxation response, slows the heartbeat, relaxes muscles. I teach it to everybody I can get my hands on.”

Here is how to do it:

– Imagine you have a balloon in your belly.

– Put your hand on top of your belly.

– Breathe in slowly through your nose, counting to three and feeling the balloon fill with air.

– Breathe out slowly through your mouth, counting to five and feeling the balloon get flat. Imagine the pain and tension goes out of your body as you breathe out.

Just as kids need to practice their spelling words or kicking the soccer ball, they need to practice breathing, Kajander says. She suggests practicing at least five times a day in down moments - in the car, while the teacher is passing out a test, on the sidelines at a sporting event. She gives kids 10 blue sticker dots and tells them to put the stickers on items they encounter in a typical day - the top of their tennis shoe, their school notebook, their hairbrush, the mirror in the bathroom. These become cues for kids to check in with how they are feeling and take five deep breaths.

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