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The following healthy habits can lessen stress and reduce your chance of getting headaches:

* Getting adequate sleep
* Eating a healthy diet
* Exercising regularly
* Stretching your neck and upper body, especially if your work involves typing or using a computer
* Learning proper posture
* Quitting smoking
* Learning to relax using meditation, deep breathing, yoga, or other techniques
* Wearing proper eyeglasses, if needed

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Understanding your headache triggers can help you avoid foods and situations that cause your migraines. Keep a headache diary to help identify the source or trigger of your symptoms. Then modify your environment or habits to avoid future headaches.

Other tips for preventing migraines include:

* Avoid smoking
* Avoid alcohol
* Avoid artificial sweeteners and other known food-related triggers
* Get regular exercise
* Get plenty of sleep each night
* Learn to relax and reduce stress — some patients have found that biofeedback and self-hypnosis helps reduce the number of migraine attacks

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While you may use medicine to treat or prevent tension headaches, adding stress management therapies may help reduce the frequency of your tension headaches. Talk to your doctor about trying:

* Biofeedback, a relaxation method to help you learn to control a body function that is not normally under conscious control, such as muscle tension.
* A relaxation exercise during which you focus on relaxing each muscle group. Relaxation exercises can help with tension headaches. When relaxation exercises and antidepressants are used together as treatment, the results are even better.3
* Acupuncture, which involves putting very thin needles into the skin at certain points on the body to produce energy flow along the body’s meridians. Evidence specifically for tension headaches shows that acupuncture is no better than sham acupuncture (when needles are put into the skin, but not at the right points).4
* Transcutaneous electrical nerve stimulation (TENS), which may help reduce pain.
* Cognitive-behavioral therapy or problem-solving therapy during counseling sessions. Cognitive-behavioral therapy and problem-solving therapy can help with tension headaches. When cognitive-behavioral therapy or problem-solving therapy and antidepressants are used together as treatment, the results are even better.3
* Yoga.
* Meditation.
* Peppermint oil. There is some evidence that peppermint oil rubbed on the temples or on the tight muscles in the head, neck, and shoulders may help relieve tension headaches.

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To identify and avoid headache triggers:

* Manage your stress as best you can. Many people report getting a tension headache during a stressful event. You may not be able to control stressful events, but you may be able to control your response to those events. Relaxation exercises, biofeedback, or acupuncture may help reduce your stress level.
* Seek treatment for depression or anxiety. Taking antidepressants may reduce the number of tension headaches you experience as well as relieve your symptoms of depression and anxiety.
* Keep a headache diary. This may help identify tension headache triggers such as stress, depression, anxiety, eyestrain, poor posture, physical activities, and the general state of your health. If you suffer only occasional headaches, you may want to report on certain things, such as what was going on in your life at the time or what physical activity you were doing when a headache occurred. If you suffer from multiple headaches, you may want to keep a daily headache diary. It may take only a few months before you can identify your tension headache triggers.
* Get regular exercise, but try to avoid extremely vigorous exercise, which can trigger a tension headache. If you experience a tension headache while exercising or shortly after exercising, write down the activity you were doing, what you ate that day, and how much stress or anxiety you were experiencing in your life.
* Keep a regular sleep schedule. Fatigue, too much sleep, an irregular sleep schedule, or waking up frequently during the night may trigger tension headaches. This may be a trigger that you are able to control.
* Eat regularly and well. Eating nutritious foods regularly may help prevent tension headaches in some people. Going for long periods without eating, or eating certain foods, can trigger a headache.

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By identifying and avoiding tension headache triggers, you can help reduce the frequency and severity of your headaches. While some triggers may be out of your control, others are easily avoidable. The following points can help you prevent a tension headache:

* Keep a headache diary to identify your tension headache triggers.
* Manage stress.
* Seek treatment for any underlying depression or anxiety.
* Sleep, exercise, and eat on a regular schedule.
* Practice good posture to reduce neck strain.
* Reduce eyestrain from computers at work and at home.
* Stop clenching your jaw to reduce muscle tension in your face.

What are common tension headache triggers?

Tension headaches can result from muscles tightening in the back of the neck or head because of stress, anxiety, fatigue, hunger, anger, poor posture, or overexertion.

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Increasing headache over time with repeated use of pain medicines can lead to a rebound headache. The headache is typically located on both sides of the head and is described as a pressing or tightening type of pain. When headache sufferers use too much pain medicine, their headaches often recur. This leads to a repeated cycle of taking more medicines and still having headaches. Rebound headache may appear if:

* taking analgesics on 15 or more days per month for more than 3 months
* taking opioid or combination medication 10 or more days per month for more than 3 months

When analgesics are discontinued, the headache may get worse for several days and it may take up to 30 days to recover from the rebound process. Non-drug approaches, such as biofeedback, relaxation therapy, and exercise, can be helpful in reducing both headache frequency and need for medication.

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