Anxiety headache: possible causes and what to do
Anxiety and headache are two very common ailments that on more than one occasion occur in combination. It is not strange, since anxiety brings with it bodily symptoms, physical discomfort and among them the headache could not be missing.
Anxiety headache is a common phenomenon, a physical problem attributed to a psychological problem. Let's see its characteristics.
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Anxiety headache characteristics
Both anxiety and headaches are two very common problems in the population. In fact, they are so common that on more than one occasion they come together, causing the same person to have these two ailments.
Yes OK not all headaches have to be caused by anxietyYes, it is true that there is a relationship between headaches and anxiety, of a two-way type since anxiety increases the headache and, in turn, this pain can cause us more anxiety.
Anxiety and the body
Anxiety is a very common phenomenon among the population. Although it is a negative emotion and is considered as something intrinsically bad, the truth is that it implies a psychological state and physiological necessary for our survival, as long as it is manifested in a proportionate way and without seriously affecting our Health. It is part of our nature, and we cannot live without anxiety because, in that case, we would also have a problem.
We feel anxiety as a result of the activation of a biological mechanism product of evolution, which allows us to adapt to the adversities of our environment. It is what mobilizes us to face a problem or, in case of not having certainty of success, to avoid it. In other words, anxiety mobilizes the necessary resources so that we can issue a fight or flight response as the case may be and, Although feeling anxious is not comfortable, it is necessary so that we can emerge unscathed and victorious from the situation in which we have found ourselves. stuck.
But anxiety can be pathological. This happens when this activation is excessive, causing it to stop being an adaptive mechanism and become a problem, damaging our health. This phenomenon is very common in the stressful society in which we live, causing many people to find themselves in constant tension. which is manifested organically in a worse functioning of the immune system, gastrointestinal problems and, of course, pain from head.
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Anxiety and headache: how are they related?
When we are anxious, automatically and without being able to control it, our muscles become very tense. An example of how anxiety manifests itself physically is in the characteristic tremors, a result of the muscle fibers receiving so much stimulation from the nervous system that they remain very tense, but also causing them to start pulling between them and producing these small movements convulsants.
Tremors are very visible symptoms of anxiety, but there are also other small-scale phenomena that occur because of being anxious. As we have mentioned, anxiety prepares us to emit a fight or flight response, which is why and to make this response as efficient as possible, the system The nervous system sends signals to our muscles to tense up, preparing to use as much force as possible when they are commanded by the brain to either fight or well run away.
The areas most sensitive to this muscle tension are the head, neck and even the eye muscles, because many muscles pass through these regions. When anxiety persists for a long time, the muscle fibers in these areas remain in tension for too long, so much so that headaches arise, along with contractures and knots muscular. These types of pain resulting from muscle tension due to anxiety are called tension headaches.
Tension headaches usually arise when there is too much tension in the neck and scalp, anxiety being one of its main causes. However, this same type of headache can arise from other causes, including having stayed for too long time in an uncomfortable posture, not having exercised properly, or because of some type of sports injury or bad movement.
It should be mentioned that there is another type of headache associated with anxiety produced by the constriction and dilation of the veins and arteries in the skull and brain. It's about vascular headaches, which are associated with anxiety because this psychological state can cause considerable changes in the vascular system, especially by increasing the heart rate and causing more blood to be drawn to certain parts of the Body. In this case, the pain is expressed throughout the skull, as if we had a helmet.
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How to reduce this discomfort?
Fortunately, there are several ways to prevent anxiety-related headaches. As you might suspect, most of these measures are focused on preventing and reducing anxiety. By avoiding suffering from anxiety for too long, or by reducing its intensity, we can prevent the very annoying symptom of an anxiety headache. Here are some tips:
1. Practice relaxation exercises
Relaxation exercises will help reduce anxiety and, consequently, will prevent the appearance of headaches. There are several simple and easy-to-apply relaxing techniques that only take a few minutes.
Some of the ideal techniques to reduce anxiety are Jacobson's progressive muscle relaxation or body scan, but also You can opt for meditation and relaxation techniques such as yoga, Tai Chi or Pilates, as long as it helps the person to reduce their anxiety.
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2. Get enough and good sleep
It's no secret that people who sleep worse are more likely to be anxious. Better sleep translates into better mental health and, also, less pain associated with anxiety.
That is why it is very important to have good sleep hygiene, going to sleep between 10 and 12 o'clock in the morning. night, avoiding eating too heavy a meal, not consuming caffeine after 6 p.m. and reducing the use of screens.
The number of hours needed to be rested varies from person to person, but the normal range is between 7 and 9 hours. 5 are too few, and more than 10 could be a problem, a symptom of a depressive disorder, or some other condition.
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3. Practice physical exercise
The practice of physical exercise will help us to have better physical and psychological health. Sport not only contributes to having a better physical condition, gaining muscle mass, strengthening the bones and losing fat, but also prevents medical conditions and contributes to making us happier and calm down.
After exercising, our brain is flooded with endorphins, hormones that induce a state of calm, serenity and happiness. Thanks to this, after having run or practiced a sport we do not get upset so easily and, therefore, we run a lower risk of suffering from anxiety.
Added to all this, moving our body reduces the sensation of muscle pain, especially in parts as complicated and annoying as the back and neck.
4. Eat healthy
Maintaining a healthy lifestyle is one of the best protective factors against anxiety and its associated problems. In addition to sports and good sleep, it is necessary to eat properly.
A healthy, varied and nutrient-rich diet will contribute to good health, avoiding heart and hormonal problems and diseases whose diagnosis will undoubtedly cause us a state of anxiety.
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5. Go to psychotherapy
Last but not least is the advice to go to psychotherapy, since anxiety it is still a psychological problem that must be overcome with the help of a psychologist.
Headaches are very resistant to drugs, and difficult to eliminate even if the sources of stress are reduced. Tension drugs are especially harmful, since they increase the risk of suffering contractures and other muscle damage, which is why it is so important to go to a professional.
There are many psychological treatments focused on anxiety, since being such a common problem has led to a lot of research. Therefore, when going to a psychologist you must be sure that the professional will have especially useful techniques to reduce anxiety and, indirectly, associated headaches.
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When should you seek urgent medical attention?
Although it is quite likely that the headache is due to anxiety and can be treated by minimally invasive ways, such as incorporation of healthy habits in addition to resorting to a clinical psychologist who can teach the patient strategies to reduce their anxiety, it may be the case that urgent medical attention is required. Among the reasons why you should go to the emergency room we have:
- The pain is sudden and very intense
- It is accompanied by fever, stiff neck, disorientation, double vision, weakness, seizures, rashes, numbness, or trouble speaking.
- It appears after a trauma, a fall or a blow
- It gets worse despite getting enough sleep and taking over-the-counter pain relievers.
These symptoms could indicate that you are suffering from a disease that requires immediate treatment, and may being a head injury, brain tumor, drug intoxication, and other conditions medical. In these cases, time is short and the nearest hospital emergency room should be called as soon as possible.