Tension Headache: Symptoms, Causes, And How To Manage It

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What are tension headaches and how common are they?

Tension headache is the most common type of headache. Almost all adults have experienced it; about 80% of adults in the U.S. get tension headaches occasionally. This type of headaches can last for half an hour to a few days. Tension headaches can be episodic or chronic. Most people get episodic tension headaches once or twice a month, but they can occur up to 14 days a month. It’s possible for frequent episodic tension headaches to become chronic. Chronic tension headaches can last hours and happen 15 or more days a month for 3 months or more. About 3% of adult Americans have chronic tension headaches.

Tension headaches are different from migraines. These types of headache sometimes co-occur. But tension headaches are usually less severe, and other symptoms, such as nausea, vomiting, visual disturbances, and increased sensitivity to light and sound, usually aren’t present.

What are the signs and symptoms of tension headaches?

Signs and symptoms of tension headaches may include the following:

- dull, aching head pain;

- feeling of tightness or pressure in your forehead, sides, top, or back of the head;

- sleeping problems;

- fatigue;

- irritability;

- difficulty concentrating.

What are the causes of tension headaches?

It’s not exactly clear what causes tension headaches. But there are factors that may bring them on. They include:

- stress and anxiety;

- eye strain;

- bad posture;

- fatigue;

- dehydration;

- excessive consumption of alcohol or caffeine;

- skipping meals;

- iron deficiency

- bright light or loud noise;

- certain smells.

When to seek medical help

If headaches have a significant negative effect on the quality of your life (e.g. when they cause sleep deprivation and interfere with your work), see your doctor.

Seek urgent medical care if the headache:

- is sudden and severe;

- is accompanied by other symptoms, such as fever, stiff neck, confusion, weakness, numbness, seizures, double vision and trouble speaking;

- follows a trauma to the head.

How can you prevent and treat tension headaches?

You can take over-the-counter painkillers, such as aspirin or ibuprofen, to relieve mild to moderate tension headache. However, pain medicines should be used sparingly because if you take them too often and for too long, you may develop tolerance. If your headaches are severe, your doctor will likely prescribe stronger medicines, and you’ll have to strictly follow his or her instructions regarding their use. If you develop any side effects or decide to stop taking medicines, notify your doctor.

There are measures you can take to relieve tension headaches and decrease their frequency:

- talk therapy, such as cognitive behavioral therapy (CBT), can help you better manage stressful situations;

- you may try biofeedback to help you learn to control certain body responses, such as heart rate and muscle tension;

- you can also try relaxation techniques, such as massage, meditation, deep breathing, and yoga, to relieve stress;

- some people say that acupuncture can also help reduce levels of stress;

- take frequent breaks from staring at a screen to give your eyes some rest;

- maintain good posture;

- hot baths or showers can help relieve muscle tension;

- applying a heating pad or ice pack to your forehead may also bring some relief;

- get enough sleep;

- avoid or limit substances that may trigger headaches, such as tobacco, alcohol, and caffeine;

- healthy lifestyle (getting enough exercise, eating a balanced diet, ditching bad habits) is also helpful.