Stress Tension Headache Symptoms: Causes, Signs, Relief, and Treatment

 Stress Tension Headache Symptoms: Causes, Signs, Relief, and Treatment

Stress has its effects on both the mind and body. An example of a physical consequence of stress is tension headaches. Many individuals experience feelings of pressure, tightness, or pain around their heads during times of stress without knowing why.
Some symptoms of tension headaches may hinder our ability to do the following:
  • concentrate
  • sleep
  • perform at work
  • feel emotionally well
  • conduct our daily activities
Fortunately, many headaches originating from stress can be managed with the use of stress management techniques, healthy lifestyle choices or habits, relaxation techniques, and self-care.
This evidence-based reference document will provide basic information regarding:
  • symptoms associated with tension headaches caused by stress
  • the causes and triggers of tension headaches caused by stress
  • the differences between tension headaches and migraines
  • natural remedies for tension headaches caused by stress
  • treatment options available for tension headaches caused by stress
  • prevention tips for tension headaches caused by stress
  • when to consult a medical provider for tension headaches caused by stress
Stress Tension Headache

What is a Tension Headache Caused by Stress?

The tension headache caused by stress is the most frequently experienced type of headache. Typically, these types of headaches will occur when the muscles in our:
  • neck
  • shoulders
  • scalp
  • forehead
tighten due to stress and become tense.
As a result, we experience pressure and/or discomfort around our heads caused by the tightness and tension of the muscles.
Unlike migraines, tension headaches tend to be:
  • mild to moderate in intensity
  • constant or steady in nature (as opposed to throb-like)
  • experienced on both sides of the head (as opposed to one-sided)
What is a Tension Headache

Signs of Tension Headache

Symptoms can vary depending on the individual.
Frequently Seen:

1. Pressure Around the Head

The pressure has been described by many to be:
A tight band around the head
The area of pressure can include:
  • The forehead
  • The temples
  • The back of the head

2. Dull or Aching Pain

The pain is usually:
  • Constant
  • Mild or moderate
  • Not sharp

3. Tightness in Neck and Shoulder Muscles

Stress tends to tighten muscles in your:
  • Neck
  • Shoulders
  • Upper Back
The increase in muscle tension can also increase the headache symptoms you may experience.

4. Tenderness of the Scalp

Many will also experience tenderness on their:
  • Scalp
  • Forehead
  • Neck Muscles

5. Mental Fatigue

There are plenty of cases where stress headaches can accompany feelings of:
  • Tiredness
  • Brain Fog
  • Decreased Focus
  • Emotional Exhaustion

6. Difficulty Sleeping

Many times stress and overthinking can create challenges where either:
  • Having trouble falling asleep
  • Having trouble sleeping throughout the night
  • Having Difficulty feeling rested
The challenges with sleeping can also increase the headache symptoms that you may experience.

7. Sensitivity to Noise or Light

Even though most people that experience headaches will say the headache itself hurts less than a migraine, many people experience some mild sensitivity to:
  • Bright light
  • Loud Sounds
Signs of Tension Headache

What are the causes of tension headaches?

Tension headaches can be caused by a number of different factors, including the following:

1. Emotional Stress

The greatest cause of tension headaches is the experience of being stressed. Examples of emotional stressors that can create tension headaches include the following:
  • School pressure
  • Financial problems
  • Relationship problems
  • Overwork
  • Anxiety

2. Anxiety and Overthinking

When one continuously thinks about something, it keeps their brain active for a long time, which can:
  • Cause muscle tightness
  • Cause nervous tension
  • Increase tension headache frequency

3. Poor Posture

When someone spends many hours using their smartphone, computer, or at their desk, this can lead to straining their neck and shoulders. 

4. Lack of Sleep

Sleep is essential for the recovery of the brain. Lack of sleep can lead to:
  • Increased levels of stress hormones
  • Increase fatigue
  • Increase headache frequency

5. Dehydration

Not drinking enough water may contribute to headaches and mental fatigue.

6. Eye Strain

Using computers or smartphones for a long time can cause:
  • Pressure in the forehead
  • Discomfort in the eyes
  • Headaches.
causes of tension headaches

Differences Between Tension Headaches and Migraines

Tension Headache (Mild to Moderate)
  • Moderate s-Pressure
  • Both sides
  • Less Nausea
  • Strongly tied to stress
Migraine (Moderate to Severe)
  • Moderate throbbing pain on One Side
  • Nausea is typically experienced
  • Multiple neurologic triggers

Effects of Stress on the Brain and Body

Stress triggers the: Fight or Flight Response
When a person is under stress, the following occurs:
  • Muscles tense up
  • Heart Rate Increases
  • Stress hormones increase
  • Nervous system becomes overactive
Ongoing Stress Can Cause:
  • Headaches
  • Fatigue
  • Increased levels of Anxiety
  • Decreased Concentration
According to Cleveland Clinic Stress Headache Information
stress and muscle tension are among the most common triggers of tension headaches.

Natural Methods for Easing Stress-Related Tension Headaches

1. Take Time to Rest & Relax 

When possible resting in a quiet place might help decrease the symptoms you are experiencing. Suggestions for relaxation are to practice:
  • Deep Breathing
  • Meditation
  • Relaxation Exercises

2. Drink More Water 

Staying hydrated helps to support your:
  • Brain Function
  • Circulation of Blood
  • Energy Levels

3. Get More Sleep 

Developing healthy sleeping habits has been shown to:
  • Decrease Stress
  • Decrease Headaches
Some suggestions to consider are to:
  • Go to Bed at the Same Time and Wake Up at the Same Time Every Day
  • Avoid Using Screens Before Going to Sleep
  • Limit Your Caffeine Consumption at Night

4. Stretch Your Neck and Shoulders

Gentle stretching may help relieve tension in your muscles. Suggestions for stretching are:
  • Neck Rotations
  • Shoulder Stretches
  • Stretching Your Upper Back

5. Soak the Area with Warmth

Putting warmth on your:
  • Neck
  • Shoulders
  • Forehead
may help relax tight muscles.

6. Decrease Time Spent on Screens

Taking breaks away from screens during the day can help reduce eye strain, mental stress overload, and tension in your muscles.

7. Practice Deep Breathing 

Practice deep breathing with this simple exercise:
4-4-4 method - Inhale through your nose for 4 seconds, hold for 4 seconds, and exhale through your mouth for 4 seconds several times slowly.

Therapies & How They May Help You Manage Stress

Psychological stress management may help to decrease the number of headaches you receive.
Some useful methods of stress management that may decrease or prevent headaches include:
  • Cognitive Behavioral Therapy,
  • Mindfulness & Meditation,
  • Journaling
  • Relaxation Training
See below for additional information about Cognitive Behavioral Therapy.

Food that May Help Reduce Stress Through Healthy Nutrition

Healthy Nutrition provides support to your Brain and Nervous System Functions.
Food items that may provide relief include:
  • Fruits, 
  • Vegetables, 
  • Fish, 
  • Nuts 
  • Whole Grains. 
Also, avoid Excessive amounts of Caffeine, Energy Drinks, & Processed Sugars.

Is It Possible to Prevent Stress Tension Headaches?

There are many ways in which headaches can be alleviated through lifestyle changes.
Some preventative measures for stress tension headaches include:
  • Managing stress
  • Regular physical activity
  • Healthy sleep
  • Staying hydrated
  • Avoiding excessive rethinking things
  • Taking frequent breaks from staring at a computer screen.
It is often small daily habits that ultimately result in substantial improvement over time.

When to See a Doctor for Assistance with Your Headaches

If your headaches are becoming harder to handle, referring to your doctor will help to determine the cause and provide you solutions to help eliminate the source.

Conclusion

Typically developing tension headaches today arises from emotional stress, anxiety, lack of quality sleep, muscle tension from poor posture, and/or mental exhaustion.
Fortunately many people experience improvement through: relaxation techniques, effective stress management, developing healthy sleep patterns, drinking enough water to stay properly hydrated, practicing mindfulness based strategies, and maintaining an ongoing pattern of using therapy as needed.
The understanding that there is a relationship between stress and headaches is the first step towards obtaining a higher level of mental and physical wellness.

FAQs

What does it feel like to have a tension headache?

Many describe the feeling as being similar to having pressure or tightness around the head, forehead, or both.

Can stress lead to getting a tension headache on a daily basis?

Yes. Chronic stress and anxiety can lead to an increased incidence of chronic tension headaches.

Is it safe to have a tension headache?

Chronic tension headaches, by themselves, are not dangerous. However when one experiences extreme or unusual symptoms of a tension headache they should consult a physician as appropriate.

Can increased anxiety lead to having a tension headache?

Certainly. Increased anxiety and excessive rethinking can lead to greater muscle tension which will eventually cause a tension headache.

Does obtaining a good night's sleep help with alleviating tension headaches?

In most cases good sleep patterns will decrease the amount of stress related hormones and thereby improve symptoms associated with headaches.

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