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Last year, during my freshman year in college, I got headaches at the end of the semester and during exam periods. I felt a constant pressure in my forehead that made it hard to study. Was I having migraines? Is there anything I can do to stop my headaches from coming back this year?

A: If you are getting bad headaches during times of stress, you are probably suffering from tension headaches. A study published in the journal Headache showed that stress is the most common cause of tension headaches. Other possible triggers include skipped meals, lack of sleep and fatigue, all of which may plague college students writing papers and cramming for exams at the end of a semester.

Tension headache is the most common type of headache. It affects three out of four people at some point in their lives. They can strike at any age, but women are more prone to them than men.

For most, the throbbing starts in the afternoon. The pain can be mild or moderate. It may wrap around your head like a tight band, or the pressure and tightness may be limited to the forehead or to the back or top of your head. The intensity of the pain may vary, but it usually isn’t severe enough to interrupt sleep or cause other symptoms.

Migraine headaches have different triggers. For example, they can be caused by certain foods, such as aged cheeses and red wine. Genes and hormonal changes can also play a role. Migraine headaches are often accompanied by other symptoms, such as nausea, vomiting and visual disturbances. They can also wake someone from a sound sleep.

Experts believe that tightness in the muscles of the scalp and the back of the neck leads to tension headaches. Exactly how factors like stress and missed meals lead to muscle tightness isn’t exactly clear, but doctors often advise patients to make lifestyle changes to reduce fatigue and stress and promote overall health. Research has found that poor sleeping and eating habits not only trigger tension headaches, but also aggravate headaches already in progress.

Because tension headaches are so common, people often think that taking over-the-counter or prescription pain relievers will cure the problem. However, the muscle tightness that distinguishes tension headaches is difficult to alleviate.

That’s because the drugs focus on relieving the pain, not the underlying cause: muscle tension and contractions. In fact, excessive use of pain relievers may sometimes increase tension headaches.

Instead, your best bet is to avoid straining muscles in your head and neck. Maintaining good posture and avoiding repetitive motions can help. These suggestions may help, too:

• Don’t rest your chin on your chest when reading.
• Don’t use your shoulder to hold the telephone to your ear.
• Keep your computer monitor at eye level; sit up straight to avoid neck strain.
• Try not to clench your jaw.

You can also try various physical therapies to prevent tension headaches. The easiest way to relax muscles: apply a heating pad to your neck or shoulders. Exercising neck and shoulder muscles also helps stretch and strengthen them. Massages are another good way to relieve tension headaches. Your doctor may have some other suggestions or give you a referral to a physical therapist.

Relaxation therapies may also loosen tense muscles. In autogenic training, for example, you learn to focus your attention on different parts of your body, and then imagine them becoming warm and heavy in order to relax them. During biofeedback, a therapist attaches electrodes to your skin to detect electrical signals from your neck and shoulder muscles. When you become tense, the biofeedback machine will give a signal. This helps you learn to recognize when you are becoming tense and find ways to relax before you develop a tension headache. These techniques work only if you practice them regularly, preferably every day.

People who experience severe, chronic tension headaches should get a checkup and consult a doctor about tests and other treatments. For example, he or she may prescribe muscle relaxants, certain antidepressants or local anesthetic injections.

With a little effort, you can take pain — or at least some of it — out of studying.

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A friend of mine suffers from frequent migraines due to a severe softball accident many years ago. Its awful to see her go through such pain; popping pills in an attempt to alleviate the pain. So I decided to do some research that my help her and other migraine sufferers to get through the pain in their head.

Consider the possibilities:

Seemingly unrelated problems sometimes bring headaches on. Dental disorders like cavities or abscesses, eyestrain or infections are common culprits. When your head hurts, consider whether the ache could have started somewhere else.

De-Stress your life:

95% of headaches are brought on by tension, research shows. In most cases, its not a tense situation, but how you respond to it. Attempt to manage your stress to keep those pesky headaches at bay.

Go with the flow:

One technique found to be particularly useful in dealing with headaches is visualization exercises in which you “go with the flow” of pain. Most people by fighting it. This may make the pain worse. If you flow with the pain, instead of fighting it, you give it the opportunity to flow right out of your body. Try this easy method: In a quiet room, lie on a carpeted floor or a bed. Close your eyes. Imagine yourself standing at the top of a stairway looking down into a beautiful, peaceful place. Slowly count backward from 10 to one. On each count, take a deep breath and imagine yourself descending one step. Go ahead and notice the pain, but continue walking down the steps.

As you take the last step down, notice that you have entered a beautiful garden filled with fragrant flowers, beautiful trees and a sparkling stream. Continue to breathe deeply, walk slowly toward the stream. Stand or sit by its side while you watch and listen to the gently rippling waters. Now imagine your headache pain connecting to and flowing into those waters. This may hurt, but just try to casually notice the hurt.

As the pain begins to flow, notice how the river gently washes it away.

Don’t drink too much:

Alcohol constricts the blood vessels in your brain. More than a drink or two can constrict them to the point of pain. And excessive drinking, of course, often leads to the mother of all headaches, the hangover.

Don’t smoke:

Smoking constricts your blood vessels and fills your lungs with carbon monoxide instead of oxygen. If that doesn’t give you a headache, some of the numerous other poisonous ingredients may do the job. Smoking injures your air channels, which can make you prone to sinus headaches.

Brush it away:

A simple scalp brushing can help treat and even prevent headaches. Use a brush with firm bristles. Start at the front of your head. Instead of long brush strokes, move the brush in little circles in one spot, then move it down to the next spot and repeat until you’ve brushed your entire scalp.

Sleep just enough:

No two people are exactly the same. For some, too much sleep can sometimes cause headaches. In fact, midday naps are notorious for bringing migraines. On the other hand, for some people sleep is the best antidote for a headache.

Stand up straight:

Poor posture, especially in your shoulders and neck, can scrunch up muscles and give you a headache. Practice good posture. Throughout the day, pay attention to how you’re sitting or standing and correct yourself if necessary.

Stretch your face:

A little muscle action can counteract tension in your head. Act like a kid: make weird faces to stretch your mouth, cheeks and forehead.

Take herb and homeopathic medications:

A nice, warm cup of rosemary tea can relieve a headache. For something more medicinal yet altogether natural, a homeopathic pharmacist or physician can prepare you a special concoction. Natrum muriaticum is said to relieve throbbing. China officinalis is used to treat light-or odor-induced headaches.

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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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