Stress is part of almost everyone’s daily life, but few people realize how strongly it can affect headaches. When you are tense, your body reacts immediately – the muscles in your neck and shoulders tighten, the blood vessels in the brain constrict, and your breathing becomes more shallow. This creates conditions for the onset or worsening of head pain.
Sounds familiar, doesn’t it? And even though we all know that rest, hydration, and movement help, it’s often precisely when we need them the most that we neglect them. The reason is that stress affects not only the body, but also the way we think – it changes our priorities and makes us postpone taking care of ourselves.
How stress “sets the stage” for a headache
- The muscles in the neck and shoulders tense up and remain tight for a long time.
- The blood vessels in the brain constrict, which alters blood circulation.
- Breathing becomes shallow, and less oxygen reaches the brain.
How to reduce stress and prevent headaches
The 5-5-5 Rule
When you feel tension:
- Inhale slowly for 5 seconds
- Hold for 5 seconds
- Exhale for 5 seconds
Repeat 5 times. This is a quick method to calm the nervous system.
Micro-walks
Stand up for 2–3 minutes every hour, take a short walk or stretch. Fresh air and movement help the body relax.
Organize your thoughts
Write down everything that worries you, and choose just one thing to focus on today.
Neck mobility exercises
Gently tilt your head toward one shoulder and hold for 20 seconds, then switch sides.
Screen-free evening
At least half an hour before sleep, turn off your phone and TV. Drink a cup of warm tea or water and allow your mind to relax.
The important thing is to start small.
Start with small steps. Even a simple change in your habits can help reduce stress and the frequency of headaches.
