To help relieve a tension headache, you can try the following approaches: Self-care and home remedies:

• Apply heat to tense neck and shoulder muscles using a heating pad on low, hot water bottle, warm compress, or take a hot shower or bath. Alternatively, applying ice or a cool washcloth to the forehead may also help

• Gently massage your temples, scalp, neck, and shoulders to relieve muscle tension and headache pain

• Practice relaxation techniques such as deep breathing exercises, yoga, meditation, or guided imagery to reduce stress and muscle tension

• Maintain good posture to prevent muscle strain that can trigger headaches

• Rest in a quiet, comfortable environment, possibly with a cool cloth on your forehead

Medications:

• Use over-the-counter pain relievers like acetaminophen (paracetamol), aspirin, or ibuprofen to ease headache pain. Paracetamol is preferred during pregnancy, and aspirin should be avoided in children under 16

• Avoid overusing pain medications more than 2-3 times a week to prevent rebound headaches

• In some cases, your healthcare provider may prescribe muscle relaxants, tricyclic antidepressants, or anti-seizure medicines to prevent frequent headaches

Lifestyle and preventive measures:

• Keep a headache diary to identify and avoid triggers such as stress, poor sleep, or certain activities

• Maintain a healthy lifestyle with regular exercise, balanced diet, adequate hydration, and sufficient sleep

• Manage stress through planning, organizing your day, and setting aside time to unwind

• Consider complementary therapies like acupuncture or biofeedback for chronic tension headaches

These combined strategies can help relieve tension headaches and reduce their frequency and severity. If headaches persist or worsen, consult a healthcare professional for further evaluation and treatment