Drink water or an electrolyte drink
Eat something light if you haven’t eaten
Rest in a dark, quiet room
Use a cold pack on the forehead/temples or a warm compress on the neck—whichever feels better
Try gentle neck and shoulder stretches
Reduce screen brightness and take short breaks from screens
Practice slow breathing or relaxation (e.g., inhale 4 seconds, exhale 6 seconds)
Avoid alcohol and smoking
Limit caffeine if it worsens symptoms; if caffeine helps, keep it consistent and avoid excess
If safe for you, consider an OTC pain reliever:
Acetaminophen
Ibuprofen
Naproxen
Follow the label directions and avoid combining multiple products with the same ingredient
If you use triptans or other prescribed migraine treatments, take them as directed at the start of symptoms
Keep a headache diary (time, triggers, sleep, food, stress, symptoms)
Check for and treat possible triggers (missed meals, poor sleep, dehydration, stress, sinus congestion)
Seek urgent care if you have any of these:
Sudden “worst headache of your life”
New weakness, numbness, confusion, fainting, trouble speaking, or vision loss
Fever with stiff neck, rash, or severe illness
Headache after head injury
Persistent vomiting or severe worsening
New headache after age 50
Headache with pregnancy/postpartum
Vision changes with eye pain/redness
Contact a clinician soon if headaches:
Are frequent (e.g., more than a few times per month)
Are getting worse over time
Are not improving with OTC treatment
Require OTC pain relievers more than 2–3 days per week