Drink water or an electrolyte drink
Eat something light if you haven’t eaten in a while
Rest in a dark, quiet room
Reduce screen time and bright light
Use a cool or warm compress on the forehead, temples, or neck
Stretch gently (neck, shoulders) and practice slow breathing
Take a short nap if needed
If you can tolerate it, take an over-the-counter pain reliever:
Acetaminophen
Ibuprofen
Naproxen
Follow the label directions and avoid combining products with the same ingredient
Avoid alcohol and limit caffeine; if you usually use caffeine, keep intake consistent
If you suspect it’s related to allergies or congestion, consider saline nasal spray
If it’s a migraine and you have a prescribed migraine medicine, take it as directed at the first sign
Keep a headache log (triggers, sleep, food, stress, timing) to identify patterns
Check posture and ergonomics; take breaks from sitting and looking down
Try caffeine only in small amounts if it helps you and isn’t contraindicated
Avoid using pain relievers too often (to prevent medication-overuse headaches)
Seek emergency care immediately for:
Sudden “worst headache of your life”
Weakness, numbness, trouble speaking, confusion, fainting, or seizures
Fever with stiff neck or a new rash
Headache after head injury
Vision loss or severe eye pain
New severe headache during pregnancy or within a few weeks after delivery
Contact a clinician soon for:
Headaches that are new, worsening, or different from usual
Headaches lasting more than 24–48 hours despite treatment
Frequent headaches (e.g., many days per month)
Headaches that wake you from sleep or occur with persistent vomiting
If you need pain relievers more than recommended on the label