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Step by step

Tension-type headache

STEP BY STEP

Tension-type
headache

PREVENTION
DOS AND DON'TS

Tension-type headaches happen when your body's pain regulation system is under too much pressure.

Avoid them by periodically giving your system a chance to recover. Minimize your exposure to factors that put too much strain on your system. The right mix of concentration and relaxation, regular breaks, restful sleep and pleasant working conditions will protect your pain regulation system and boost your brain power.

Especially in phases when you need to be at peak efficiency (exam time...), pamper your brain. Remember to schedule regular breaks and take steps to work relaxation into your routine. Exercise regularly, even if time is short, and make sure you get enough restful sleep. Also make sure your brain is getting the nutrients it needs.

  • 01
    Create a pleasant place to work
    02
    Take regular breaks
    03
    Listen to your body’s signals
    04
    Learn to relax
    05
    Move about
    01

    Set up your workplace to make things convenient for yourself. Set up your laptop so that you are sitting up straight in a relaxed position. Avoid slouching or hunching over. Place your book in a position that keeps your neck and shoulders relaxed (using a bookend can help).

    02

    The best way to stay focused is to take regular breaks. Your pain regulation system allows you to concentrate uninterrupted. You need to keep giving it a chance to rest and recover.

    ›  Plan your breaks systematically and stick to them – especially if you want to get a lot done.

    ›  Interrupt your sitting posture at regular intervals. Stand up, move around, pandiculate (yawn and stretch like a cat!) Use your breaks to drink something, open a window or just take calming breaths in and out. Having a good yawn can help you recharge too.

    03

    Don't overdo it. Listen to your body's signals. Neck pain can be a sign that you've been sitting too long and need a break. Be aware of the ways your body is telling you it's time to relax.

    04

    In addition to regular micro-breaks, longer, systematic relaxation phases are ideal to combat tension headaches. Schedule your weekly routine to include dedicated periods of relaxation. If you have a hard time relaxing, don’t worry. This is something you can learn. There are special relaxation techniques that are easy to practice.

    › Jacobson’s progressive muscle relaxation technique has had very good results. Find your how-to guide here.

    05

    Working out regularly and getting plenty of exercise helps prevent headaches. A healthy mix of concentration and relaxation keeps your nervous system balanced and reduces stress hormones

    › Exercising in the fresh air is an effective way to beat tension headaches. Half an hour a day should be enough.

    › A word about exercise: Don't overdo it. A half hour of swimming, cycling or jogging three or four times a week is better than a half marathon once a week. Find the workout that works for you.

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  • 01
    Sleep is essential
    01

    Find out what you need for a restful night's sleep. Wind down for half an hour before going to bed. Turn off your phone and take some me-time. Consider establishing an evening ritual that prepares you for bed. Don't go straight from your desk to bed. Allow your body and mind to wind down – even if it means going to bed a little later.

    › How many hours of sleep do you need to feel refreshed in the morning? 7 hours is a good rule of thumb.[[[Neun]]]

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  • 01
    Take time to eat
    02
    Take plenty of fluids
    01

    Try to schedule time for meals. It automatically gives you a break and helps your brain stay productive. Three meals and two snacks a day are ideal.
    Complex carbs are the best energy source for the brain. Choose whole grains and potatoes to get your supply.[[[ZEHN]]]

    › If you can't make it to the dining hall for a relaxed lunch, prepare a packed lunch with your favorite healthy foods.
    Try to make time for a short break while you eat.

    02

    Remember to drink enough. A daily fluid intake of 2–3 liters is recommended. Water and other unsweetened beverages are best.

    › Use caffeinated and alcoholic beverages in moderation.

    › Drinking something in the morning is especially important, so don’t forget.

    › If dining hall/kiosk prices are too high, bring your own drinks from home.

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ALL IN ONE PLACE

THE BEST HEADACHE-BUSTING

TOOLS

THE GUIDE BY YOUR SIDE:

So you want to stay ahead of the curve on headache prevention? Figure out what triggers your headaches? Or keep an eye on your triggers and remember the main dos and don'ts? This is the app you’ve

FOR A BETTER DIAGNOSIS:

Keep detailed records to better understand and manage your headache. Show your completed diary to your healthcare team. It will help them to diagnose your headache type and choose the right treatment.

THE ULTIMATE STRESS-BUSTING HACK:

Progressive muscle relaxation is an effective relaxation technique. Conscious awareness of the tension and relaxation of your muscles puts your body into a deeply relaxed state.

IN DETAIL:

THE THREE MOST COMMON
HEADACHE TYPES

THE FACTS ABOUT CAUSE
AND PREVENTION

MIGRAINE

info

tips

Tension-type
headache

info

tips

Medication-
overuse
headache

info

tips

WHAT HAPPENS WHILE WE SLEEP?

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During sleep, the nervous system effectively recalibrates itself, with the aim of transferring important information from "temporary storage" in the hippocampus to long-term memory in the neocortex. This primarily takes place during deep sleep phases. During this time, the brain needs to be particularly well-supplied with glucose, as this process requires a lot of energy. If the energy supply is lacking, this process known as memory consolidation can be negatively impacted, or even fail.

THE BRAIN'S ENERGY SUPPLY – CHOOSE GLUCOSE!

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Although our brain only accounts for around 2% of our body weight, it uses around 20% of our overall daily energy, making it one of the biggest consumers in this respect. This huge demand for energy is mainly met by glucose. Our metabolism converts complex carbohydrates – which we might consume in the form of cereal products, potatoes, or rice – into glucose, before passing this on to our brain as a source of energy.