Drink water or an electrolyte drink
Eat something light if you haven’t eaten (e.g., toast, yogurt, soup)
Rest in a dark, quiet room
Apply a cold pack to the forehead/temples or back of the neck for 10–15 minutes
If it helps you, apply a warm compress to the neck/shoulders
Reduce sensory triggers (dim lights, avoid screens, limit noise)
Take a short nap if possible
Practice slow breathing or relaxation (inhale 4 seconds, exhale 6 seconds for several minutes)
Stretch gently if neck tension is present
Try caffeine in a small amount if it usually helps you (avoid late in the day)
Consider an over-the-counter pain reliever if safe for you:
Ibuprofen or naproxen
Acetaminophen
If you have migraine-specific meds prescribed (e.g., triptans), take them as directed at the start of symptoms
If nausea is present, consider an anti-nausea medication you’ve been prescribed
Avoid taking pain relievers too frequently (to reduce medication-overuse headaches)
Keep a regular sleep schedule and avoid skipping meals
Check for common triggers (alcohol, dehydration, stress, missed sleep, certain foods, strong smells)
Track symptoms and what helps to guide future treatment
Seek urgent care or emergency help if you have:
Sudden “worst headache of your life”
Weakness, numbness, trouble speaking, confusion, fainting, or vision loss
Fever, stiff neck, rash, or severe illness
Headache after head injury
New headache after age 50
Pregnancy/postpartum headache with severe symptoms
Persistent vomiting or headache that rapidly worsens
Contact a clinician soon if headaches are frequent, worsening, not responding to usual treatment, or interfering with daily life