Drink water and have a light snack if you haven’t eaten
Rest in a dark, quiet room
Apply a cold pack to the forehead/temples or a warm compress to the neck (use what feels better)
Try gentle neck and shoulder stretching
Practice slow breathing or relaxation techniques
Limit screen time and reduce bright light exposure
Avoid strong smells and caffeine swings; keep caffeine consistent
If you can take them safely, use an OTC pain reliever:
Acetaminophen
Ibuprofen
Naproxen
Follow the label directions and do not combine multiple products with the same ingredient
Avoid alcohol and stay hydrated
If headaches are frequent, keep a headache diary (sleep, stress, foods, hydration, caffeine, cycle)
Consider caffeine in small amounts only if it usually helps you and you don’t overuse it
If headaches are triggered by allergies or congestion, consider saline rinse and an OTC allergy med if appropriate
Seek urgent care now if any red flags occur:
Sudden “worst headache of your life”
Weakness, numbness, confusion, fainting, seizures, or trouble speaking
Fever, stiff neck, rash
Headache after head injury
New headache with vision loss or severe eye pain
Persistent vomiting or severe worsening
New headache after age 50
Pregnant or postpartum with severe headache
Contact a clinician soon if headaches are frequent, worsening, last more than a day or two, or you need OTC meds more than 2–3 days per week