Headaches and Migraines

Nearly all headaches experienced by college students are tension-type headaches due to time spent in straining positions, temporary stress, fatigue, and anxiety.

What to Know About Tension-type Headaches

  • Tension-type headaches can be either episodic (less than one day a month), frequent (1-14 days a month), or chronic (15+ days a month).
  • Episodic type headaches can be treated with pain killers such as Tylenol. If ineffective, a warm pack on the neck or a small dose of caffeine may also relieve the headache.
  • Frequent/chronic type headaches should be seen by a health professional for diagnosis/treatment.
  • Symptoms:
    • A dull, aching, and non-pulsating pain on both sides of the head
    • Head, neck, and shoulder muscle tenderness
    • Pain that occurs in the forehead, temples, or the back of the neck
  • Triggers:
    • Stress and/or anxiety
    • Fatigue
    • Changes in sleep patterns
    • Skipping meals
    • Alcohol consumption
    • Anger and/or depression
    • Eye, neck, or back strain

Tips for Headache Prevention

  • Combat the impacts of bad posture by engaging in good posture, physiotherapy exercises, taking frequent study breaks, and considering ergonomic chairs or exercise balls (try using one twice a day for 30 minutes).
  • Fight eyestrain and the impacts of screen time by taking eye breaks every 20 minutes and considering anti-glare screens/blue light filters.
  • Be sure to have caffeine and alcohol in moderation while ensuring non-drinking days and hydrating well with water to lessen headaches.
  • Stay hydrated, maintain regular sleep, and eat every 3-4 waking hours (see the Sleep and Nutrition and Fitness sections on the Pillars of Health for Student Life page).

Tips for Headache Relief

  • Ease muscle tension by applying heat from a heating pad, warm compress, or hot shower/bath. Massages focusing on the temples, neck, scalp and shoulders can also relieve muscle tension.
  • Applying peppermint oil or tiger balm along the forehead, temples, or nose as well as taking ginger through tea, a supplement, or otherwise may help with pain.
  • Ease pressure on your scalp or head by loosening your ponytail, hat, or headband and avoid chewing any sticky or crunchy foods.
  • Avoid bright lights as they can worsen a headache. You can dim the lights, cover windows, with blackout curtains, wear sunglasses, and consider a blue light filter/anti-glare screen on your phone and laptop.
  • Having a small dose of caffeine through tea or coffee may relieve a headache, but too much caffeine can cause coffee withdrawal and worsen headaches. Try to lessen caffeine intake if headaches are frequent.
  • If needed, take medication in moderation, choosing liquid medication over pills for absorption.

Resources

  • Check out this tension-type headaches article for information on symptoms, causes, prevention, and pain management. It advises using a tension headache diary, if needed, where you would note the date, the time, any warning signs or other symptoms, the location and intensity of the pain, what you were doing when the headache occurred, medications you’d taken, and food you had eaten. You could then share this information with your doctor.