When you are suffering from tension headaches, you may feel as if your head is tightly bandaged by a thick rubber band that tightens and tightens around your temples. You may also feel pain in the skull or neck. Although tension dizziness is the most common type of headache, its cause is not completely understood. Experts believe that this may be due to stress, depression, anxiety, or a head injury. With proper treatment, this should be cured.
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Method 1 of 4: Using Medicine and Professional Treatment
Step 1. Buy headache medicine at a drug store or regular pharmacy
It usually contains acetaminophen (Tylenol), ibuprofen (Advil, Motrin), naproxen sodium (Aleve), and aspirin. Never take more than the recommended amount as stated on the package, and use a low dose to cure your headache.
- Always remember that the combination of over-the-counter (OTC) headache medicine and coffee can damage the spleen if used in high doses or for a long time, especially if you also drink alcohol or have spleen problems.
- Talk to your doctor if you take your regular headache medicine for more than a week but it doesn't go away.
- Don't use your regular headache medicine for more than a few days a week, and don't take it for longer than a week or ten days without consulting your doctor. Overuse of pain medication can cause the dizziness to come back and cycle (rebound headaches), and this is always the result of long-term use of headache medication. You become dependent on the drug and even dizzy if you don't take it.
Step 2. Ask your doctor for prescription drugs
If the dizziness caused by tension doesn't go away after taking your usual headache medications or lifestyle changes, your doctor will prescribe a stronger one, including naproxen, indomethacin, and piroxicam.
- All of these prescriptions have side effects such as bleeding and upset stomach, as well as increasing the risk of heart disease. The doctor must inform and explain all these side effects or complications before prescribing.
- If you have chronic tension headaches and migraines, your doctor will prescribe a triptan to relieve the pain. However, these types of opium and narcotic drugs are rarely prescribed because of side effects and the risk of addiction.
Step 3. Try acupuncture treatment
This method is the act of inserting thin needles into specific points on the body. The needle is stimulated manually or electronically. This will increase blood flow to the area around the needle and release any tension or stress in the area. The results of the study show that this technique has proven to be quite helpful in curing chronic tension headaches.
- The pain or discomfort from acupuncture is minimal and should only be performed by a certified acupuncturist. When done correctly, this technique has been shown to reduce tension headaches.
- The dry needle method is a treatment technique that involves acupuncture needles. However, it is not based on the principles of traditional Chinese medicine such as acupuncture. This technique inserts a needle into the trigger point to stimulate the muscle to relax, reducing the tension that causes dizziness. This technique can be performed by trained health care professionals, such as physical therapists, masseurs, and doctors.
Step 4. See a chiropractor or orthopedist
The results of the study stated that spinal manipulation therapy performed by an officially licensed orthopedic doctor can help treat tension dizziness, especially in chronic cases.
You can check the list of Licensed Orthopedic Assemblies in a number of countries, from the Federation of Licensed Orthopedic Assemblies website. Always remember to do this only with trained licensed specialists
Step 5. Ask your doctor about massage therapy
Medical massage therapy is somewhat different from regular massage which is for relaxation. Massage to the neck and shoulders has proven to be effective in treating tension-induced dizziness and reducing the frequency of recurrence of similar complaints. Ask your doctor for a referral to a medical massage.
- Health insurance companies usually won't pay for massages, but they will if you get a referral from a doctor. Talk to your health insurance provider to determine if this option is covered by the policy.
- You can find licensed and certified massage therapists via a dedicated search portal provided by the American Association of Massage Therapists here.
Step 6. Try an eye exam
Tension in the eye muscles is also a common trigger for tension headaches. If you have frequent headaches (twice or more a week), schedule an eye exam. Difficulty seeing can also give you a headache.
If you wear glasses or contact lenses, consider calling an ophthalmologist for an examination. Your vision may change, and if your prescription is no longer appropriate, it will tire your eyes
Method 2 of 4: Self Remedies at Home
Step 1. Rest in a dark and quiet room
Stress is one of the main causes of headaches. Once you have a tension headache, you may also be sensitive to light or sound. To fix this, sit or lie down in a dimly lit room. Close your eyes and relax your back, neck and shoulders.
- Turn off the noise from the TV, computer, or cell phone.
- You can also close your eyes and cover them with your palms. Slightly press your eyes for two minutes. This helps numb the eye conditions and relaxes them.
- In this dark and quiet room you can also do neck exercises. Place your palms on your forehead. Use your neck muscles to slightly press your forehead into your palms. Make sure to keep your head straight as you press your forehead against your palms.
Step 2. Do deep breathing exercises
Breathing deeply can help you relax and reduce stress on your body, including your head. Breathe slowly with equal pauses in and out of air, and try to relax.
- Close your eyes and take a few deep breaths.
- Exhale slowly, relax any part of the body that feels tight. Imagine a scenic view such as a sandy beach, a beautiful sunny garden, or a country trail.
- Drop your chin to your chest. Slowly turn your head in a semi-circular motion from left to right or vice versa.
- Take a deep breath and release it slowly. Continue imagining the beautiful scene in your head.
- Repeat this exercise until you relax.
Step 3. Apply a hot or cold compress to the head
This can help reduce pain and muscle tension in the head and neck.
- Apply a hot wet towel or warm compress to the back of your neck or forehead. Can also take a long warm shower. Make sure the head is splashed all the way to the back of the neck.
- Wrap a few ice cubes in a towel, then place it behind your neck or forehead.
Step 4. Apply peppermint-scented oil to your temples, forehead, and back of the jaw
The aroma and coolness of peppermint can have a moderately calming effect and relieve discomfort or pain.
- After applying and massaging a few drops of the oil, you should already feel a cooling sensation in that area. Take deep breaths and find a quiet place to sit or lie down.
- If you have sensitive skin, dilute peppermint oil with a drop or two of olive oil or water before applying.
Step 5. Hydrate with water or herbal tea
Once the head feels tense and heavy, drink a few glasses of water. Or make a cup of herbal tea to relax the mind. Dehydration can trigger headaches.
Avoid drinking coffee or alcohol as they will make you more dehydrated
Step 6. Massage the face, head and hands, as well as small massages on the upper body
Use your fingertips to massage the back and sides of your head. Then, gently massage the area around the eyes.
- Gently massage the top of the head, back and forth with fingertips. No more than half an inch at a time.
- You can also massage with your fingertips along the inside of your fingers and palms.
Step 7. Try an acupressure massage to relieve pain from dizziness
Here are easy acupressure techniques that you can do yourself at home:
- Place both thumbs near the base of the skull.
- Find the grooves on either side of the head, at the point where the head meets the neck, just beyond the thick muscle along the center of the head, or about 2 inches from the center of the head.
- Use both thumbs to press in and up until a slight sensation appears in the head.
- Continue to press lightly with both thumbs and make small circular motions for 1-2 minutes.
Method 3 of 4: Adjusting Your Lifestyle
Step 1. Exercise regularly
Physical activity can help release stress or tension in the body and stimulate the secretion of endorphins in the brain, which fight pain in the body.
Walk, bike, or run for 30 minutes, at least three times a week. Try to be consistent with this routine
Step 2. Stand in Mountain Pose to improve posture
Good posture can help keep muscles from straining, as well as release tension in the head. This yoga pose will improve posture while relaxing the body.
- Stand with your feet hip-width apart.
- Turn your shoulders back and place your hands on your waist.
- Pull in the stomach and lift the tailbone toward the floor.
- Bend your chin toward your chest. Try to hold this pose for at least 5-10 breaths.
Step 3. Sit in Stick Pose
This is another yoga pose that is also great for improving posture and practicing deep breathing.
- Sit with both legs straight in front.
- Bend your toes toward you.
- Roll your shoulders back and place your hands by your sides, touching the floor.
- Pull in the stomach and lift the tailbone toward the floor. Bend your chin toward your chest. Try to hold this pose for at least 5-10 breaths.
- You can cross your legs if that's more comfortable.
Step 4. Avoid foods that contain MSG and caffeine
MSG or monosodium glutamate is a common flavor enhancer in Chinese food. Some people react to headaches when exposed to MSG. Surprisingly, there is no scientific link between MSG and headaches. Other foods that may cause headaches are:
- Chocolate
- Cheese
- Foods that contain the amino acid tyramine, commonly found in red wine, old cheese, smoked fish, chicken liver, figs, and some nuts
- Peanut
- Peanut butter
- Some fruits, such as avocados, bananas, and citrus
- Red onion
- Dairy products
- Meats that contain nitrates, such as bacon (pork), hot dogs, salami, smoked meats
- Fermented or pickled foods
Step 5. Get at least 8 hours of sleep at night
A consistent sleep schedule will keep the brain and body free from anxiety and stress, the two main causes of tension headaches.
Method 4 of 4: Preventing Tension Headaches
Step 1. Keep and use a headache journal
This is to help you identify the source of the disease and how you can adapt your environment and habits to avoid the source of the disease.
When you start getting dizzy, write down the date and time it started. Record what you ate or drank a few hours earlier. Also write down how long you slept last night and what you did before getting dizzy. Record how long the attack lasted and what methods were successful in stopping the pain
Step 2. Practice relaxation exercises and stress management techniques daily
It may be in the form of yoga practice, 15 to 20 minutes of meditation, or deep breathing exercises before bed.
Do the exercise at least three times a week to keep yourself away from anxiety and stress
Step 3. Maintain a healthy lifestyle
Avoid caffeine, alcohol, and smoking. Try to get 8 hours of sleep at night and stay healthy by avoiding stress at home and at work.
- Eat a nutritionally balanced diet that does not contain MSG or other food that triggers dizziness.
- Drink lots of water every day and keep your body hydrated.
Step 4. Talk to your doctor about preventive medicine, if you have chronic tension headaches
The doctor will check and make sure that your dizziness is not a migraine or something more serious. If the headache persists despite medication and therapy, your doctor may prescribe preventive medications, including:
- Tricyclic antidepressants. This is the most common medication used to prevent tension headaches. Side effects include weight gain, fatigue and drowsiness, as well as dry mouth.
- Obay anti-seizure and muscle relaxants, such as topiramate. However, more studies are needed to determine the effectiveness of anti-seizure and relaxant drugs against tension-induced dizziness.
- Please note that these preventative drugs can take several weeks or more to absorb into the body's system before they take effect. So be patient and continue to take the recommended dose, even if you haven't seen any progress when you've just started treatment.
- Your doctor will monitor the progress of your treatment to see how effective this preventive medicine is for you.
Tips
If you work at the computer every day, try taking a 10-minute break every hour. Get up and walk around the office, make tea, or have a quick chat with a coworker. Can also find a dark and quiet place to lie down for 10 minutes to rest the eyes and prevent dizziness due to tension
Warning
- If you often have severe dizziness, see a doctor immediately. Especially if the headache wakes you up in the middle of the night or occurs very early in the morning.
- If your headache comes on suddenly, is severe, and is accompanied by vomiting, confusion, numbness, weakness, or changes in your ability to see, run to a hospital emergency room immediately.
