How to Fix a Tension Headache: 3 Mind-Body Techniques
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Pain can be a stress reaction caused by muscle tension that perpetuates when the muscle should be resting. Often, a person is unaware of muscle tension. Stress-induced muscle tension in the head, neck, or shoulders can result in tension headaches. A lack of awareness can make it challenging to tackle tension-induced pain. To further exacerbate the problem, even a low level of chronic pain can increase stress, resulting in increased muscle tension. The longer the pain persists, the more amplified the pain becomes. Is there a solution? Over-the-counter pain medication, like acetaminophen and ibuprofen, might help. But it is also possible to get rid of pain from tension without medicating. Here are three therapeutic do-it-yourself mind-body interventions that work.
Progressive muscle relaxation is a method developed by Dr. Edmund Jacobsen in the 1920s. Jacobsen’s technique is a highly effective induction for relaxation that involves tensing and releasing one muscle group at a time. The original technique has been adapted over the years to shorten the process to 10 – 20 minutes, making it a powerful tool in managing tension-induced pain.
The psychiatrist Johannes Heinrich Schultz developed autogenic training in the 1930s. It involves six exercises correlating to body regions, imagining a sensation, and repeating a phrase. For example, the first exercise requires a person to focus on the right or left arm, imagine it is heavy, and repeatedly declare, “The right arm is heavy.” With practice, invoking relaxed heaviness in the arm and other relaxing sensations throughout the body becomes easy.
Sound Meditation is a music-centered technique often organized around timbral instruments. Examples of timbral instruments include gongs, singing bowls, bells, and percussive instruments. However, some musicians mix in melodic instruments like harp, flute, and voice. Timbral instrumental music is often less melodic and more textural than other instrumental music, including for meditation. "The music may be without discernable rhythmic or predictive melodic patterns" (Iati, 2024). Sound meditation is a relatively late 20th-century phenomenon gaining popularity because of its relaxing effect on the mind and body. The Sound Life coaching program provides sound meditation through our App. You can experience relaxation (like no other) at no cost by downloading The Sound Life from the Apple App or Google Play stores. Unlocking the bonus file within "Coaching: Relax & Restore" grants free access to a full 30-minute sound meditation.
A tension headache is a common stress symptom that is easy to manage with the right relaxation method. Reducing muscle tension in the head, neck, or shoulders gets rid of the tension producing headache. The next time a tension headache catches you off guard, try a mind-body approach. A quick Google search will yield varying approaches to progressive muscle relaxation, autogenic training, and sound meditation. You can positively impact your health with a well-deserved 20 to 30-minute break utilizing a relaxation technique that works for you.
References:
Iati, A. (2024, May 9 - 12) The psychophysiological effects of immersive acoustic stimulation©: A theoretical model. AAPB 54th Annual Scientific Meeting, Denver, Colorado.
Video: How to Fix a Tension Headache
How to Fix a Tension Headache
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