Drink a large glass of water
Eat a small snack if you haven’t eaten in a while
Sit in a quiet, dark room
Dim lights and rest your eyes
Apply a cold compress to your forehead/temples for 1–2 minutes
If it feels better, switch to a warm compress for 1–2 minutes
Take slow breaths: inhale 4 seconds, exhale 6 seconds for 10 cycles
Gently massage your temples and the base of your skull for 30–60 seconds
Stretch your neck: slow side-to-side and forward/back 5–10 seconds each
Avoid caffeine or alcohol for the moment
If safe for you, take an OTC pain reliever: ibuprofen or naproxen or acetaminophen (follow label directions)
If you have nausea, sip water and avoid strong smells
If pain is from tension, try a brief shoulder/neck relaxation: drop shoulders, unclench jaw, tongue relaxed
If symptoms worsen rapidly, seek urgent care (severe sudden “worst headache,” weakness/numbness, confusion, fainting, stiff neck with fever, vision loss, or head injury)