The Physical View
A tension headache is the physical manifestation of the "fight or flight" response. As an RPN, I see how the trapezius muscles and the base of the skull seize up when we are bracing for a challenge. This constriction limits blood flow and creates that "tight band" feeling around the head. It is your body’s physical way of holding onto a problem.
The Energetic View
Energetically, a headache can happen when you are "living in your head"—overthinking, over-analyzing, and trying to solve problems under pressure. This can be from being overwhelmed, overworked, and being short on time. It may be a good idea to step away from the problem, clear your mind if you can, and the solution will come once you focus on something else or, meditate and let go of all thought for a time. Anxiety can also create tension in the body that may lead to a tension headache. It is important to find ways to alleviate your anxiety and calm your nervous system.
Self-Care
The Pressure Release:
-
Physical: Gently massage the "Vagus Nerve" points behind your earlobes or place a cool cloth on the back of your neck. This signals the body to move from "survival mode" to "rest mode."
- Physical: Scapular reset.
-
Physical: The Third Eye Release. Applying gentle pressure to the bridge of the nose or the space between the eyebrows signals the nervous system to relax.
- Physical: Hydrate by drinking plenty of water (1-2 liters per day), as dehydration is a major cause of tension headaches.
-
Vibrational: Reach for a General Thought. Don’t try to solve the problem. Just say: "I don't need to figure this out right now. It is okay just to breathe. My only job is to feel slightly better."
- Vibrational: Breathe and connect with the calm part of yourself.
Prevention:
The best way to get rid of a tension headache is to catch it early and stop it from forming in the first place:
-
Become more self-aware: Pay attention to how you feel, make a point of noticing when you start to feel tense in the shoulders and neck. Do a "scapular reset"—pull your shoulder blades down and back. We often "wear our shoulders as earrings" without realizing it. Keeping the trapezius loose prevents the blood flow restriction that causes headaches. Do some gentle neck rolls, let your ear down toward your shoulder, and slowly, intentionally roll your chin forward and toward your other ear. Continue the action with the chin up toward the ear you started with. You can do this in one direction for three and then change directions.
-
Segment Intending: Before beginning a new task (like a shift at work, driving, or a difficult conversation), stop for 10 seconds. State your intention: "In this next hour, or for this entire shift, I intend to remain easy and fluid. I intend for my body to stay relaxed and my mind to stay clear." This prevents the "bracing" that causes the physical clenching.
-
Hydration & Grounding: Drink water consistently to keep the fascia (the tissue covering your muscles) hydrated and supple. Combine this with a 30-second grounding visualization: imagine your excess mental energy draining out of your head and into the floor like water.
A Clinical Note
While many headaches are stress-related, please listen to your body. If you experience a headache that feels like "the worst of your life," or if it is accompanied by vision changes, fever, or sudden weakness, please seek immediate care from your primary healthcare provider or an emergency department. Prevention is about wellness, but acute symptoms deserve professional assessment.