Apply a cold or warm compress to the forehead, temples, or back of the neck for 10–15 minutes
Gently stretch the neck and shoulders (slow, pain-free range of motion)
Practice slow breathing (inhale 4 seconds, exhale 6 seconds) for 2–5 minutes
Use relaxation techniques such as progressive muscle relaxation or guided breathing
Massage the temples, jaw, and scalp with light to moderate pressure for 5–10 minutes
Reduce screen strain: adjust brightness, increase text size, and take short breaks
Maintain good posture; keep shoulders relaxed and head level
Stay hydrated; drink water regularly
Eat regular meals; avoid long gaps without food
Limit caffeine and alcohol; avoid sudden caffeine withdrawal
Improve sleep: consistent schedule, comfortable pillow height, and a dark, cool room
Avoid jaw clenching; consider a warm compress on the jaw if it’s tight
Over-the-counter pain relief if needed: acetaminophen, ibuprofen, or naproxen (follow label directions)
Avoid overuse of pain relievers (do not use more than recommended on the label)
Consider magnesium or riboflavin if appropriate for you (check with a clinician if pregnant, have kidney disease, or take other medications)
Identify and reduce triggers such as stress, poor ergonomics, dehydration, or missed meals
Seek medical care urgently if headache is sudden/severe, with weakness, confusion, fainting, vision loss, fever, stiff neck, or after head injury
Contact a clinician if headaches are frequent, worsening, last longer than expected, or require frequent medication use