Drink water
Eat something light if you haven’t eaten
Rest in a dark, quiet room
Apply a cold pack to the forehead/temples for 10–15 minutes, repeat as needed
Apply a warm compress to the neck/shoulders for 10–15 minutes if it feels like muscle tension
Try gentle neck and shoulder stretches
Practice slow breathing or relaxation techniques
Reduce screen brightness and take short breaks from screens
Limit caffeine or keep it consistent with your usual intake
Avoid alcohol and smoking
If safe for you, take an over-the-counter pain reliever:
Acetaminophen (paracetamol)
Ibuprofen
Naproxen
Follow the label directions and do not exceed the maximum daily dose
Avoid combining multiple products that contain the same ingredient
If nausea is present, consider small sips of water and bland foods
Keep a headache diary (timing, triggers, sleep, food, stress)
Check for and address common triggers (missed meals, poor sleep, dehydration, stress, bright light, strong odors)
Seek urgent care if you have any of the following:
Sudden “worst headache of your life”
Weakness, numbness, trouble speaking, confusion, fainting, or seizure
Fever, stiff neck, or rash
Headache after head injury
New headache after age 50
Persistent vomiting or severe worsening
Vision loss or severe eye pain
Contact a clinician soon if headaches are frequent, worsening, or not improving with OTC treatment
If you use pain relievers often, talk to a clinician to avoid medication-overuse headaches