Drink water
Eat something light 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 (choose what feels better)
Stretch gently and relax your jaw/neck muscles
Try slow breathing or relaxation techniques
Limit screen time and bright lights
Reduce caffeine if it worsens symptoms; use consistent caffeine if it usually helps
Avoid alcohol and nicotine
Take an over-the-counter pain reliever as directed:
Acetaminophen
Ibuprofen
Naproxen
If you can’t take NSAIDs, use acetaminophen as directed
Avoid taking pain relievers more than a few days per week to prevent rebound headaches
Consider a caffeine dose (small amount) if it reliably helps for you
If you have known triggers, avoid them (stress, certain foods, dehydration, poor sleep, strong odors)
Get regular sleep and stay hydrated
For sinus-type symptoms: use saline nasal spray/rinse and consider steam/humidification
For migraine: take prescribed migraine medication early if you have it (e.g., triptans or CGRP meds)
Keep a headache diary (timing, triggers, symptoms, response to meds)
Seek emergency care immediately if you have:
Sudden “worst headache of your life”
Weakness, numbness, confusion, fainting, seizures, trouble speaking, or vision loss
Fever, stiff neck, rash
Headache after head injury
New severe headache during pregnancy or within weeks after delivery
Severe headache with persistent vomiting
Vision changes with eye pain or redness
Contact a clinician soon if you have:
Headaches that are new, worsening, or frequent (e.g., more than a few days per month)
Headaches that don’t improve with OTC treatment
Headaches that require increasing medication over time
Headaches with age over 50 or with cancer/immunosuppression