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For the past several days I’ve been fighting a migraine and tension headache that keeps threatening to take over. My head, shoulders and neck hurt, and any sudden or loud noise is like stabbing me in the head. Although I’ve tried to physically relax I know that I haven’t done it because when I wake up in the morning I am sore from being so tense.

A lot of people have different ways they recommend to relieve stress. The most interesting thing I’ve heard of so far is the Stress Eraser, which they talked about on The View the other day. From what I understand it’s a device that regulates your breathing. Although that sounds great, I don’t think it’s something I’ll spend my money on.

Quick ways to relieve stress:

* Take a catnap: Just 10 minutes can be refreshing. I don’t know if this works for me or not, usually when I do get a chance to get some sleep I want a minimum of 30 minutes to an hour.

* Visualization: Take a quick “mental break” by envisioning your favorite place. Concentrate on what you would see, smell and hear if you were really there. Although I’ve always liked to daydream I haven’t been able to get a good one in because my mind is so busy with everything I have to do and everything that needs to be paid.

* Massage: Close your eyes and use your fingertips to vigorously massage your forehead and the back of your neck in a hard and circular motion. This helps me a little bit… I think it would work a lot better if someone else could do it for me.

* Concentrate of breathing: Increased tension results in rapid, shallow breathing so to relax inhale slowly, hold your breath then exhale slowly. I’ll have to try this more often to see if it works.

* Sing in the shower: Loud singing demands deep breathing, which relaxes the singer. So, hold the notes for as long as you can. If nothing else this sounds entertaining and a good laugh will help with relaxation.

* Stretch: Standard stretching exercises are good for relieving tension. I have found that a good stretch in the morning works wonder for the tension.

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Taking good care of yourself can help prevent most types of headaches.

* Avoid headache triggers. If you’re not sure what triggers your headaches, keep a headache diary. Include details about every headache. When did it start? What were you doing at the time? What did you eat that day? How did you sleep the night before? What’s your stress level? How long did it last? What, if anything, provided relief? Eventually, you may begin to see a pattern — and take steps to prevent future headaches.
* Get enough sleep. Go to bed and wake up at the same time every day — even on weekends. If you’re not tired at bedtime, don’t fight it. Read or watch television until you become drowsy and fall asleep naturally.
* Don’t skip meals. Start your day with a healthy breakfast. Eat lunch and dinner at about the same time every day.
* Exercise regularly. Physical activity causes your body to release chemicals that block pain signals to your brain. With your doctor’s OK, choose activities you enjoy — such as walking, swimming or cycling. To avoid injury, start slowly.
* Reduce stress. Get organized. Simplify your schedule. Plan ahead. When the going gets tough, stay positive.
* Relax. Try yoga, meditation or relaxation exercises. Set aside time to slow down. Listen to music, read a book or take a hot bath.
* Quit smoking. If you smoke, talk to your doctor about quitting. Smoking can trigger headaches or make them worse.

Complementary and alternative medicine

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.
* Hypnosis. During a hypnosis session, a trained hypnotist might suggest ways to decrease your perception of pain and increase your ability to cope with it — such as visualizing a calm, safe place when a headache strikes.
* 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 fully 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 treat some types of headaches, but there’s little scientific support for these claims. And ongoing challenges in regards to quality of supplements in the United States makes decisions about using herbs even more complicated. 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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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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