* Manage your stress levels : Emotional stress is a frequent trigger for tension headaches, so managing your stress levels is an important way to manage your tension headaches. You can add meditation and deep breathing exercises to your daily schedule to relieve the stresses of the day.
* Relax the muscles around your face : Physical and mental relaxation exercises can help to alleviate the pain of tension headaches. Stretching from exercises like pilates and yoga can release the tension from tight face and neck muscles and make the pain from tension headaches less severe. Mental relaxation techniques include consciously visualising and relaxing each of your muscle groups using guided imagery techniques.
* Regulate your screen time : Eye strain is a leading contributor to tension headaches. If you need to sit in front of a computer for a long time, taking regular breaks is important to preventing eye strain. For example, you can try getting up every 30 minutes to stretch or to walk around without looking at a computer or handphone screen. * Get enough sleep : Sleep deprivation is a frequent tension headache trigger. People who get less than six hours of sleep each night experience more frequent and intense episodes. Waking up often during the night can compromise your ability to get quality sleep, too, resulting in headaches.
* Stay hydrated : As mentioned earlier, drinking lots of fluids is important to maintaining regular brain function and preventing headaches. The recommended daily intake of water for an adult is generally between four to six glasses. However, it can be easy for us to forget we need to drink some water because we might not sense our thirst well when we age. Placing a beaker of water next to your laptop as you work, for example, can be a good way of reminding yourself to get enough water throughout the day.
* Massage : A massage helps relieve muscle tension and reduce stress. It is most beneficial for the muscles in the back of your head, neck, and shoulders. As pressure is applied to your muscles and soft tissues by a massage therapist, you will experience benefits such as headache relief and prevention.
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