Rest in a quiet, dark room
Drink water
Apply a cold or warm compress to the back of your head or neck
Gently stretch your neck and shoulders
Massage the neck, scalp, and upper shoulders
Improve posture and avoid slouching
Take a break from screens and bright light
Reduce stress with slow breathing
Eat a light meal if you have not eaten recently
Limit caffeine if it seems to trigger headaches
Avoid alcohol
Take an over-the-counter pain reliever if safe for you
Sleep if you are tired
Use proper pillow support for your neck
Seek medical care if the headache is severe, sudden, frequent, or comes with fever, weakness, vision changes, confusion, or neck stiffness