How To Get Rid Of Nausea And Headache

Now, more than ever, it's clear that stress wreaks havoc beyond your mental state—it can have a number of physical effects all over your body. A common manifestation? Tension headaches.

Unlike migraines, sinus headaches, or cluster headaches, tension headaches aren't localized to one part of your body—you may feel pain or discomfort all over your head and scalp, neck, or shoulders, according to the U.S. National Library of Medicine.

In addition to stress, you may be dealing with that annoyingly dull ache for a whole slew of reasons, as each person has their own unique triggers. But one thing everyone has in common? You want to relieve the pain ASAP. So we turned to experts to figure out how to get rid of a tension headache, and possibly even help prevent one in the future.

What are the symptoms of a tension headache?

People can have tension headaches once, daily, or off-and-on regularly—and the pain can last anywhere from 30 minutes to a week. This pain often stems from muscle tightness and typically feels like a band is squeezing your head. Symptoms vary, but may also include:

A dull ache that causes pressure
All-over tension, pressure, or aching (not just in one point or one side)
Pain that's worse in the scalp, temples, back of the neck, or shoulders

What causes tension headaches?

Doctors don't have this 100% figured out yet. "We don't know a whole lot about the pathology of headache [but] tension-style headaches are likely triggered by inflammation," says Amit Sachdev, M.D., medical director in the division of neuromuscular medicine at Michigan State University.

There's no single cause for tension headaches, but you can have a regular trigger. In general, tension headaches occur when the neck and scalp muscles become tense or contract, usually in response to stress, depression, a head injury, or anxiety, the U.S. National Library of Medicine states.

People of any age can get tension headaches, but they're more likely to happen in adults and older teens, and tend to run in families. So, if your mom and grandma get them, the odds are pretty high that you will, too.

There's a laundry list of possible tension headache triggers:

Stress
Any activity that causes your head to be in one position for a long time
Sleeping in a cold room (This can cause muscles to spasm, Dr. Sachdev says.)
Sleeping with your neck in a weird position
Alcohol use
Caffeine (either having too much or going through withdrawal)
Having a cold, the flu, or a sinus infection
Dental problems like as jaw clenching or teeth grinding
Eye strain
Excessive smoking
Fatigue or overexertion

How to relieve a tension headache

Because tension headaches have various causes, it's a good idea to keep a journal and log any instances to try and ID your triggers. If you can determine what sets off the pain (say, you always get one after drinking coffee), then you can do your best to avoid that particular trigger. That said, the following tips can all help you find eventual relief:

1. Pop some OTC pain medications.

This is a popular approach for quick relief. Aspirin, ibuprofen, or acetaminophen can all help reduce tension headache pain, says Medhat Mikhael, M.D., pain management specialist at MemorialCare Orange Coast Medical Center in Fountain Valley, Calif.

Always follow dosage instructions, and never take pain medications for more than three days per week regularly, as this can actually cause "rebound" headaches—which may feel even worse.

2. Give yourself a massage.

Gently targeting the muscles in your scalp, temples, or bottom of your neck can help relieve the tension that spurred your headache, Dr. Mikhael says.

You can also target your masseter muscle—the thick muscle that connects your jawbone and cheekbone—if you tend to clench, grind, or generally hold tension in your face. When your jaw becomes too tight, it can cause other nearby muscles in your head and neck to do the same. "When the force is too great you can get tension headaches," David Reavy, a Chicago-based physical therapist, previously told Prevention.

Try this 10-second masseter massage from Reavy a few times a day:

Place the pads of your fingers or knuckles at the masseter muscle.
Then, open your jaw as much as you can.
Close your mouth and repeat until you feel the muscle release.

3. Add in some peppermint oil, while you're at it.

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Because peppermint oil causes a cooling sensation, it can feel really good on tense muscles. Research backs up its benefits, too: One older but often-cited study found that applying a 10% peppermint oil solution to the temples actually has pain-relieving properties similar to Tylenol. Newer research has led to similar results.

Sara Crystal, M.D., a neurologist, headache specialist, and medical advisor at Cove, previously spoke with Prevention and offered this peppermint oil massage:

Dilute a few drops of the peppermint essential oil into another oil carrier, like coconut oil.
Massage the oil into the temples and forehead, working in circular motions with the index and middle fingers. (Be sure to avoid the eyes.)
Continue for one minute.

4. Apply ice or heat.

Giving tense muscles, especially around your neck and shoulders, the hot or cold treatment can alleviate any soreness that may be spurring a tension headache. A heating pad (set on low), hot water bottle, warm compress, or hot towel all do the trick. If you prefer a cold treatment, wrap any ice in cloth before placing on your skin.

5. Find a way to relax—seriously.

"The key point in treatment, besides using possible over-the-counter medication, is that you look at every possible relaxation therapy," Dr. Mikhael says. "We want to minimize the use of pain relievers, because they can have side effects."

Among other things, he recommends exploring meditation and yoga, as they're both backed by research for their stress-reducing benefits. (Get started with our beginner's guide to meditation or these basic yoga stretches.)

In general, a little self-care goes a long way, too. If you're frequently dealing with tension headaches, consider making lifestyle changes, like sticking to a consistent sleeping schedule, getting regular exercise, and drinking enough fluids to avoid dehydration.

6. Talk to a therapist.

Remember, your mental health impacts your physical health. If you're having trouble dealing with stress and anxiety on your own, seeking professional guidance can be tremendously useful. If anything, a therapist will be able to help identify your triggers and offer coping methods that fit in line with your lifestyle. "Reflection and internalization guided by a pain psychologist can be huge," Dr. Sachdev says.

7. Consider physical therapy.

A physical therapist can also help teach you how to relax and work tension out of the muscles in your neck and back. "Some of the exercises they use can be very helpful to eliminate tension headaches," Dr. Mikhael says. What's more, they can give you guidance on proper posture if you tend to sit all day, which may help prevent future headaches.

8. Ask your doc about prescription options.

If your tension headaches are really bad or they're happening frequently, your doctor may recommend muscle relaxers or tricyclic antidepressants to lower your risk of dealing with more of them, Dr. Mikhael says.

Bottom line: If tension headaches interfere with your quality of life and home remedies don't help, it's time to see your doctor.

A medical professional will be able to help you figure out what's behind your headaches, and come up with a plan of action to put a stop to them.

Additional reporting by Tiffany Ayuda and Christine Mattheis

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Korin Miller Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men's Health, Women's Health, Self, Glamour, and more.

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