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Managing overview
There are many strategies for managing headaches without medication. For many people, these work better than standard medication regimens. The first step in managing your headaches is to be sure to follow the treatment plan you and your doctor decide on. Avoid taking medicines that have not been ordered by your doctor, and do not take over-the-counter pain medicines more than twice a week. If you don't feel your treatment plan is working effectively, contact your doctor.
Beyond medication, these techniques may help control your headaches:
Reduce emotional stress. Force yourself to take time away from stressful situations. Learn deep breathing and progressive muscle relaxation. Counseling or cognitive therapy may also help you recognize and relieve stress.
Reduce physical stress. Proper rest and sleep will better equip you to face the stressors of the day. When sitting for prolonged periods, get up and stretch periodically. Relax your jaw, neck, and shoulders.
Exercise regularly. Get at least 20 minutes of exercise three times a week. Exercise alleviates stress and can reduce the frequency and severity of your headaches. It also increases the levels of beta-endorphins, your body's natural stress reliever. If you already have a headache, exercise can help relieve the pain.
Keep a regular schedule. Eat well-balanced meals and snacks at about the same times every day, get at least eight hours of sleep per night, and take short breaks during the day to relax.
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