Anxiety and headache are two very common discomforts that often occur in combination. It is not strange, since anxiety brings with it bodily symptoms, physical discomforts and among them the headache could not be missing.
Anxiety headache is a common phenomenon , a physical problem attributed to a psychological problem. Let’s see its characteristics.
Both anxiety and headaches are two very common problems in the population. In fact, they are so common that on more than one occasion they come together, causing the same person to have these two discomforts.
Yes ok Not all headaches have to be caused by anxiety It is true that there is a bidirectional relationship between headaches and anxiety, since anxiety increases headaches and, in turn, this pain can cause more anxiety.
Anxiety and the body
Anxiety is a very common phenomenon among the population. Although it is a negative emotion and is considered something intrinsically bad, the truth is that it implies a psychological and physiological state necessary for our survival, as long as it manifests itself in a proportionate way and without seriously impacting our health. It is part of our nature, and we cannot live without anxiety because, in that case, we would also have a problem.
We feel anxiety as a result of the activation of a biological mechanism resulting from evolution , which allows us to adapt to the adversities of our environment. It is what mobilizes us to face a problem or, if we are not certain of success, avoid it. In other words, anxiety mobilizes the necessary resources so that we can issue a fight or flight response as the case may be and, although feeling anxious is not comfortable, it is necessary so that we can emerge unscathed and victorious from the situation in which we find ourselves. we have gotten involved.
But anxiety can be pathological. This happens when this activation is excessive, causing it to stop being an adaptive mechanism and become a problem, damaging our health. This phenomenon is very common in the stressful society in which we live, causing many people to find themselves in constant tension, which manifests itself organically in a worse functioning of the immune system, gastrointestinal problems and, of course, headaches.
When we are anxious, automatically and without being able to control it, our muscles become very tense. An example of how anxiety manifests itself physically is in the characteristic tremors. a result of the muscle fibers receiving so much stimulation from the nervous system that they remain very tense, but also causing them to begin to pull on each other and produce these small convulsive movements.
Tremors are clearly visible symptoms of anxiety, but there are also other small-scale phenomena that occur as a result of being anxious. As we have mentioned, anxiety prepares us to emit a fight or flight response, which is why and to make this response as efficient as possible, the nervous system sends signals to our muscles to tense, preparing to use of the maximum strength possible when they receive the orders from the brain to either fight or flee.
The areas most sensitive to this muscle tension are the head, neck and even the eye muscles. , because many muscles pass through these regions. When anxiety persists for a long time, the muscle fibers in these areas remain tense for too long, so much so that headaches arise, along with contractures and muscle knots. This type of pain resulting from muscle tension due to anxiety is called tension headaches.
Tension headaches usually arise when there is too much tension in the neck and scalp, anxiety being one of the main causes. However, this same type of headache can arise from other causes, including having remained in an uncomfortable position for too long, not having exercised properly, or due to some type of sports injury or poor movement.
It is worth mentioning that there is another type of headache associated with anxiety caused by the constriction and dilation of the veins and arteries in the skull and brain. These are vascular headaches , which are associated with anxiety because this psychological state can cause considerable changes in the vascular system, especially increasing the heart rate and causing more blood to be carried to certain parts of the body. In this case, the pain is expressed throughout the skull, as if we had a helmet.
Fortunately, there are several ways to prevent the onset of anxiety-related headaches. As you might suspect, most of these measures are focused on preventing and reducing anxiety. By avoiding suffering from anxiety for too long, or by reducing its intensity, we can prevent the annoying symptom of an anxiety headache. Here are some tips:
1. Practice relaxation exercises
Relaxation exercises will help reduce anxiety and, consequently, prevent headaches from occurring. There are several simple and easy-to-apply relaxing techniques that only require spending a few minutes.
Some of the ideal techniques to reduce anxiety are Jacobson’s progressive muscle relaxation or body scanning, although you can also opt for meditation and relaxation techniques such as yoga, tai chi or pilates, as long as it works for the person. to reduce your anxiety.
2. Sleep well and enough
It’s no secret that people who sleep worse are more likely to be anxious. Better sleep translates into better mental health and, also, suffering less pain associated with anxiety.
Therefore, it is very important to have good sleep hygiene, going to sleep between 10 and 12 at night, avoiding eating too heavy a meal, not consuming caffeine after 6 in the afternoon and reducing the use of screens.
The number of hours necessary to be rested varies from person to person, but the normal range is between 7 and 9 hours. 5 is too few, and more than 10 could be a problem, a symptom of a depressive disorder or some other condition.
3. Practice physical exercise
Practicing physical exercise will help us have better physical and psychological health. Sport not only contributes to having a better physical condition, gaining muscle mass, strengthening bones and losing fat, but it also prevents medical disorders and helps us to be happier and calmer.
After exercising our brain is flooded with endorphins , hormones that induce a state of calm, serenity and happiness. Thanks to this, after having run or playing a sport we do not get upset as easily and, therefore, we are at lower risk of suffering from anxiety.
Added to all this, moving our body reduces the sensation of muscle pain, especially in parts as complicated and annoying as the back and neck.
Maintaining a healthy lifestyle is one of the best protective factors against anxiety and its associated problems. In addition to sports and sleeping well, it is necessary to eat properly.
A healthy, varied and nutrient-rich diet will contribute to good health, avoiding cardiac, hormonal problems and diseases whose diagnosis will undoubtedly cause us a state of anxiety.
You may be interested: “9 healthy snacks (very easy to prepare)”
5. Go to psychotherapy
Last but not least is the advice to go to psychotherapy, since anxiety It is still a psychological problem that must be overcome with the help of a psychologist.
Headaches are very resistant to medications, and difficult to eliminate even if the sources of stress are reduced. Tension strains are especially harmful, since they increase the risk of suffering contractures and other muscle damage, which is why it is so important to go to a professional.
There are many psychological treatments focused on anxiety, since being such a common problem has led to a lot of research. Therefore, when going to a psychologist you must be certain that the professional You will have especially useful techniques to reduce anxiety and, indirectly, the associated headaches.
Related article: “The 8 benefits of going to psychological therapy”
When should you seek urgent medical attention?
Although it is quite likely that the headache is due to anxiety and can be treated in minimally invasive ways, such as incorporating healthy habits in addition to using a clinical psychologist who can teach the patient strategies to reduce their anxiety, It may be the case that it is necessary to seek urgent medical attention. Among the reasons why you should go to the emergency room we have:
The pain is sudden and very intense
It is accompanied by fever, stiff neck, disorientation, double vision, weakness, seizures, rashes, numbness, or trouble speaking.
It appears after a trauma, a fall or a blow
It gets worse despite getting enough sleep and taking over-the-counter pain relievers.
These symptoms could indicate that you are suffering from an illness that requires immediate treatment, such as a head injury, a brain tumor, drug poisoning, or other medical conditions. In these cases, time is of the essence and you should go to the nearest hospital emergency room as soon as possible.
