I’ve struggled with chronic-type tension headaches ever since I was twelve years old, and I’m now twenty-three. At times, I still experience them, but I’ve learned how to reduce the number of times I get them, what triggers my headaches, and how to heal from the pain. What works for me may not work for everyone and that’s okay, but I thought I would share, in the hopes of connecting and helping others with tension headaches.
My certain triggers are overstimulation or a noisy and busy environment. I’m extremely introverted so loud noises, too much background occurrence, and not enough time to think can trigger pains in my head and jaw. I also clench my jaw almost 24/7. I now sleep with a mouthguard specifically fitted to my teeth and sometimes will wear it during the day. And lastly, overthinking and stress can bring on physical symptoms, like a tension headache. It’s important to be aware of your triggers to better prepare for when you do experience a headache.
Tension headaches can result from tense emotions, high levels of stress, and tightness in the jaw, which can also be related to Temporomandibular Joint Dysfunction (TMJ), which I also have. TMJ is like tension headaches. A symptom of TMJ is facial pain, headaches, and pain stemming from the jaw joints, like when you clench your jaw. I find many methods helpful like prescribed medication, using a mouthguard, and practicing mindfulness when I feel overwhelmed, here are my top favorites.
Body Scanning Meditation
Slowing down with mindfulness is beneficial. Body scanning is a type of mindfulness meditation in which you scan your whole body for signs of tension or pain. Meditation like this can reduce anxiety, improve sleep, reduce chronic pain, and increase a sense of self-awareness when it comes to your body and mind. After practicing this meditation, you are likely to become more aware of the feelings and sensations in your body. Normally, you are not conscious of these feelings or sensations. Being aware of what your body is trying to tell you is essential. If you cultivate a better awareness of your physical sensations, you’ll be able to know when you’re getting a headache. You’ll be able to tell what type of pain it is, and how mild or severe it is. In choosing this practice, you can notice the sensations in your body, face, and head. In the scanning practice, you mentally and physically scan from your feet to your head gradually and with intention. You can also clench your muscles during each segmented scan and release; it feels so good. As a result of this practice, we become aware of the parts of our body where we hold stress and tension. We must focus on them if we are to be our healthiest. Morning or evening is a suitable time to perform this practice. I find it most beneficial to practice just before bed. You can find numerous videos on YouTube or can download the Insight Timer app, where they have an array of different meditative practices, including guided body scans.
Maintain a Headache Diary
It can be beneficial to keep a headache diary and track when and how often you are getting headaches. If there is a pattern, it’ll be easy to identify because you will have a log. You can even write down where you feel the pain and track what you believe the triggers to be. Even logging how long it lasts and what you did to remedy the headache can further help you in your path to reducing headaches. By learning what causes them, how they affect you, and what you find useful in getting rid of the pain, you can become more aware of what your body experiences. Therefore, you can work on prevention strategies. As you continue your journey to fewer headaches, you can even write down tips that have worked for you, to use in the future. It’s all about small steps towards improvement.
Experiencing tension headaches or any kind of headache can make you miss out on a lot of enjoyable things in life whether it be social time or personal time. The agony of headache pains can also really affect work life, which in turn can make our bodies and minds miserable. It’s time to take care of ourselves. Hopefully, these few tips will jump-start your goal to reduce tension headaches and chronic pain.
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