Stress Management Magic

Here are a few self- care remedies

There are many kinds of headaches, but the most common variety is caused by tension.  Fortunately these tension headaches are the easiest to take care of by yourself.

Here are a few tips to help you recognize the symptoms of tension headaches, and what you can do to help relieve your discomfort.

A typical tension headache can be mild, but it can also be very painful.  Stress causes our muscles and ligaments to get tense.

The neck, face, and scalp muscles can tighten and your head may feel like there is great pressure on the head or neck, or as if you have a tight band circling around the head.

You can find yourself with blurred vision and nausea and vomiting.  If you think the headache might be distressing enough to be a migraine, it would be wise to see your physician.

Migraine headaches are different than tension headaches though; they usually begin with symptoms such as numbness or extreme sensitivity to light.  When the pain comes on it, it is intense, and can last for hours or days.

All kinds of things can cause headaches.  If you are meeting a deadline, if traffic is terrible, if your child is screaming or if you are simply feeling a bit overwhelmed with other stressors.

First and foremost, remember when we have pain, we all have a tendency to hold our breaths.  The lack of oxygen will make the headache worse.  So take a breath and visualize it giving you the oxygen you need to help your headache diminish.

For occasional tension headaches you can use aspirin, acetaminophen or ibuprofen.  Particularly when you are at a job these pain relievers can help. Be sure to taken as directed.  Over-medicating is always dangerous.

My preference for a tension headache is to take an ice pack and place it directly on the head, or hold it as close as you can get to the area of the most pain.  You can also apply it to the back of the neck.  It may feel uncomfortable to you at first, but it will help diminish inflammation. I always head for the ice if I feel a headache coming on.

For those times you are able to do so, try a warm shower or bath, or a damp heating pad.  Lie down in a dark room with your feet up and a cool washcloth over your eyes.

If you are fortunate to be able to have someone deeply massage your neck and shoulders and scalp that is very helpful.  I have found that I am able to use one hand to massage and loosen one side of my neck and shoulder.  Then I switch hands and do it to the other side.  There is ALWAYS a way to use “self-help” methods for your own healing.

Of course participating in relaxation training is excellent.  After twenty plus years specializing in this field, I can honestly say, seeing the change in students after just four or five classes is incredible.

Try to restructure your thinking.  When you are in a relaxed situation, visualize the stressful one, and then imagine practicing your own successful response to it.  This teaches you to change your habitual responses to stressful situations.

With practice, these “rehearsals” for life, will become automatic and when you feel a tension headache beginning, you will know automatically what to do to help.

Remember, your oxygen is your secret weapon, and your “in house” healing tool.