Rest in a quiet, dark room
Drink water
Eat a light snack if you have not eaten
Apply a cold compress to your forehead or temples
Apply a warm compress to your neck or shoulders
Take slow, deep breaths
Relax your jaw and unclench your teeth
Stretch your neck, shoulders, and upper back gently
Massage your temples, scalp, neck, or shoulders
Reduce screen time and bright light exposure
Limit caffeine if it worsens your headache
Avoid alcohol
Get enough sleep
Take a short walk or do light movement
Practice meditation or mindfulness
Use over-the-counter pain relief if safe for you
Check with a doctor if headaches are frequent, severe, or unusual