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In today's article, you will learn how to get rid of tension headaches at home, without the use of medications.

How to Relief Tension Headache at Home

There are many reasons for tension headaches, but they can be a result of stress, anxiety, or muscle pain. For example, if you get your first headache while on vacation, it's probably the result of the extra adrenaline that you’ve been injecting into your system. Even if your trip is over, sometimes the cause may not be obvious at first. This is because in this first case tension will be only tension head and the resulting headache will only be a tension headache, whereas in more serious cases it can become a migraine, which means there can also be some medication involved. So, in this article, I'll tell you what my best advice for tension headaches is and how to relieve them at home without needing any other treatment!

What causes tension headaches?

Simply put, when the nervous system becomes tense, it causes tension headaches. The reason is two parts that have an immune response to one another: inflammation of the muscles in the neck area and irritation of the nerves located in the brain and the spine. These two reactions are the cause of the headache that can be painful and is often accompanied by dizziness and nausea (diarrhea), or even fever. In addition, if you already develop tension headaches after consuming food or drinks that worsen their symptoms, you may suffer from migraines, as well as chronic tension headaches, or migraines with no previous history of migraine. We can call this “migraine-related headache disorder”. As long as we have these two reactions in a relationship or an interaction with each other in the brain, tension headaches can arise.

The following images from the research demonstrate exactly how these two responses of our body can lead to tension headaches:

These examples show that tension headaches can be caused by any kind of problems with muscular inflammation or nerve inflammation (if your neck is sore and you got a headache after exercising with heavy weights, then tension headaches could be caused by a reaction to exercise). It can also be caused by the nervous system itself or by any kind of problems with the brain or spinal cord where the nerve cells can become inflamed or irritated.

If the tension attacks are more often, it's better to talk to a professional who can find out what’s causing them and, from there, suggest ways to relax and reduce your tension. Just like any normal headache pain, tension headaches require a natural way to end it. 

Here are some tips:

1. Apply heat or cold before bed to soothe your tense head area and relieve aches and pains.

2. Use lukewarm water instead of hot tea to reduce pressure in your brain and make your blood flow.

3. Take aspirin or an anti-inflammatory drug if needed.

4. Go to the doctor to check your regular medical appointments. If the medical examination reveals nothing, think about taking anti-inflammatory drugs in the meantime.

5. Try breathing exercises. For instance, inhaling deep and slowly, holding a deep breath for a second, counting five seconds, and returning to your position. You can do it as soon as possible to avoid excessive coughing. Make sure you don’t drink alcohol if the headache does not go away.

6. Start massaging the neck area to alleviate pressure and pain. Try putting ice or compress on your hands and massage it around the ear with a towel to reduce its temperature. It is best to apply a few drops of lemon juice to cool down your body and help relieve anxiety. There are plenty of supplements available, e.g. vitamin C, caffeine, serotonin, etc., that can also help with tension headaches.

7. Increase circulation and try doing meditation. Think of some peaceful and quiet place. Maybe in your living room or even on holiday with family. And start breathing softly, holding the breath for 10 seconds. Imagine the pain getting smaller and smaller, especially in the front area and head. Then slowly return back to your position and gently breathe.

8. Do something else calming, such as reading or watching TV. A simple activity or even watching a movie can help with tension headaches and relieve them.

9. Drink tea or coffee. Tea or coffee can help relax the mind and relieve tension headaches. And if you feel discomfort when drinking them, try adding cinnamon to your cup for instant relaxation effects!

10. Exercise with gentle resistance and tension. Sometimes we can exercise the sides of our body (the legs and abdomen) but we should always remember to not strain the muscles to a point of no return. Work hard and play. Keep your arms relaxed. Breathe deeply. Let us help our bodies relax. Exercising with resistance makes the tension disappear completely. You can ask your friends to join you. When you feel tired or have a bad day, take a break and change it for a short walk. Or try yoga or just lie down for 5 minutes and lie down on your back. Let your heart relax and let the tension leave your mind.

If we know what causes tension headaches, we can work out the solution for avoiding them and relieving their pain. But the most important thing is to have a plan for managing when the tension arises and to know what type of tension is.

How do relieve tension headaches?

There are a lot of things that you can do to reduce tension headaches so you can live a good quality of life:

1. Applying heat reduces muscle inflammation.

2. Taking a shower with heated water helps to reduce muscle inflammation, e.g. in your neck.

3. Using warm or cold clothes can relieve pressure.

4. Drinking lots of water will cool down your temperature and provide immediate relief after a headache.

5. Making yourself tea or coffee can also help with your migraines!

6. Massaging the area with sandalwood or rock salt can help relieve tension headaches.

7. Applying honey to your forehead, forehead, or temples can also reduce tension headaches.

8. Mix some pepper powder with warm milk and add it directly to your hair and massage it around the temples and temples to relieve tension headaches.

9. Putting ice packs around your ears can also relieve tension headaches.

10. Having a small amount of sugar can also help relieve tension headaches.

11. Applying turmeric to your scalp and mouth areas can also relieve tension headaches.

12. Eat a teaspoonful of oat milk every morning to relax the mind and relieve tension headaches from time to time.

13. Some foods that contain omega 3 fatty acids can also help against tension headaches. Omega 3 fatty acids, especially those contained in olive oil, can also give your bloodstream enough nutrients to keep you calm and help you relieve tension headaches. Also, consider eating soy nuts, chlorella tea, flax seeds, etc.

14. Having a light snack may also help relieve tension headaches.

15. Don't ignore your sleep. Sleep can be a very helpful tool to ease tension headaches! Your body needs it so you can relax and calm down. Remember, rest your body and mind so that the tension headaches don't come back.

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