It is often challenging to diagnose the cause of headaches which can be acute or chronic. We would always advise that you seek medical advice but if the cause is not medically related, here are some practical tips from the Luck’s Yard team for dealing with headaches:
- Check your eyesight regularly and make sure you are wearing the right specs for reading, computer work, driving, TV etc
- Keep hydrated – dehydration is a common cause of headaches. Aim for 6-8 glasses water a day.
- If your neck feels stiff or tight – get a chiropractic or massage assessment (see the films below to stretch and ease your neck)
- Postural tension: be mindful when sitting, when looking at your mobile or other screens, ensure your pillows are comfy and support your neck
- A tight jaw can also cause headaches – are you grinding your teeth? Get your dentist to check …
- Practise slow and deep breathing (see Laurie’s tip below)
- Keep exercising regularly
- Eat an anti-inflammatory diet
Cognitive hypnotherapist Laurie Harvey recommends:
1. Set Healthy Boundaries:
Learning to say “no” when you’re overwhelmed is key to reducing stress. Set clear boundaries to protect your time and energy, and avoid overcommitting. This allows you to focus on what truly matters and reduce unnecessary pressure.
2. Prioritise Sleep:
Quality sleep is essential for stress management. Reset circadian Rhythms every morning by getting outside for 10-20 minutes within 2 hours of waking up. Develop a relaxing bedtime routine, avoid screens an hour before bed, and try to get 7-9 hours of sleep each night. A well-rested mind and body can handle stress more effectively.
3. Deep Breathing Techniques:
Engage in deep breathing exercises, like the 4-7-8 method or diaphragmatic breathing. These techniques activate the body’s relaxation response, lower heart rate, and reduce cortisol levels, which are often elevated during stress.
Tone writes of her own experience of migraines:
‘When I was younger and up until I had children, I had regular headaches and anticipating the headache would make my body tense and that in turn would precipitate the headache. So being mindful of the connection between body tension and headaches helped me to remember to drop my shoulders, relax the jaw, rotate the shoulders to release them which helps to ameliorate the headache’ (see exercises below).
Tone and Laura have made some films demonstrating how to relieve headaches emanating from neck, shoulder and jaw pain. You can watch them here:
